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        <title>Lowyat.NET: Latest topics by sinned.dennis</title>
        <description></description>
        <link>http://forum.lowyat.net/</link>
        <lastBuildDate>Sat, 27 Jun 2026 16:34:27 +0800</lastBuildDate>
        <generator>FeedCreator 1.7.2</generator>
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            <title>Maybank Securities Services (“MSS”)</title>
            <link>http://forum.lowyat.net/topic/4482846</link>
            <description>Hi y&amp;#39;all. Need some feedback from the community.&lt;br /&gt;&lt;br /&gt;Anyone working, has worked or knows someone who&amp;#39;s worked with Maybank Securities Services doing fund accounting? &lt;br /&gt;&lt;br /&gt;What&amp;#39;s the working condition like? Good benefits? Good bonus? Bonus seems to be advised by AMCO but no idea how good or bad is it.&lt;br /&gt;&lt;br /&gt;Thanks&amp;#33;</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Tue, 19 Dec 2017 18:41:09 +0800</pubDate>
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            <title>Take the job offer or stay?</title>
            <link>http://forum.lowyat.net/topic/3934589</link>
            <description>Hey /K&amp;#33; &lt;br /&gt;&lt;br /&gt;I am currently a supervisor in Company A with a team under me. Long hours everyday, always more work, exhausting job.  But I am given complete trust to run the team, develop my people, work on projects etc.&lt;br /&gt;&lt;br /&gt;I&amp;#39;ve just gotten a job offer from Company B for the role of Associate in a new business unit it is setting up. Plenty of learning opportunities, slight increment (15%), exciting, but feels like I will be taking a step backwards as a senior staff instead of the middle management role I&amp;#39;m in. There will eventually be opportunities to move up but it might take another 2 or 3 years. &lt;br /&gt;&lt;br /&gt;Been in the current company for a few years, tempted to have a change in environment but I&amp;#39;m worried that I might be foregoing the current job for another that has lesser prospects.&lt;br /&gt;&lt;br /&gt;I have talked to family and friends and now I hope the wise ladies and gentlemen here can provide some insights as well&amp;#33; Please do share your experiences and advice&amp;#33; &lt;br /&gt;&lt;br /&gt;😁😁😁&lt;br /&gt;</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Fri, 29 Apr 2016 03:11:30 +0800</pubDate>
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            <title>Considering a job offer</title>
            <link>http://forum.lowyat.net/topic/3689371</link>
            <description>What&amp;#39;s up everyone.&lt;br /&gt;&lt;br /&gt;I have been in a dilemma for the past few days thinking over if I should accept a job offer I received last week. &lt;br /&gt;&lt;br /&gt;Long story short,  I am currently holding a Senior Administrator post and getting paid about RM4.3k in basic salary plus RM500 of shift allowance where I work from 2PM to 11PM. High prospect of promotion to Supervisor within the next half year.&lt;br /&gt;&lt;br /&gt;New job offer, RM5,100 basic pay for the position of Assistant Manager. Good thing is I will no longer have to work shift. But raise is not much of an increase compared to what I&amp;#39;m getting now, which responsibilities are far greater.&lt;br /&gt;&lt;br /&gt;Having talked to everyone, I wanna now seek advise from you bros. What do you guys think? Would you take the offer?</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Mon, 24 Aug 2015 01:55:51 +0800</pubDate>
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            <title>Monthly sales of coffee places</title>
            <link>http://forum.lowyat.net/topic/3615508</link>
            <description>Hey guys,&lt;br /&gt;&lt;br /&gt;I&amp;#39;ve been searching around to get an estimate on how well do coffee shops such as the above do on a monthly basis. Taking into consideration the premium prices of lattes and cappucinos, they are still packed daily. How much revenue do these cafes generate on a monthly basis?</description>
            <author>sinned.dennis</author>
            <category>Serious Kopitiam</category>
            <pubDate>Mon, 22 Jun 2015 01:04:21 +0800</pubDate>
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            <title>Standard Chartered Scope International</title>
            <link>http://forum.lowyat.net/topic/3599712</link>
            <description>Hello all. Anyone of you is working or had prior experience working at Scope International? How is the culture there like?</description>
            <author>sinned.dennis</author>
            <category>Serious Kopitiam</category>
            <pubDate>Fri, 05 Jun 2015 13:41:12 +0800</pubDate>
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        <item>
            <title>Chinese Joss Paper</title>
            <link>http://forum.lowyat.net/topic/3373238</link>
            <description>Hello all, &lt;br /&gt;&lt;br /&gt;Trying to get those paper items Chinese burn for the deceased. Been to a few shops  selling chinese praying materials but they don&amp;#39;t make those around this time of the year. &lt;br /&gt;&lt;br /&gt;Anyone knows anywhere that sells in the Klang Valley? Or have estimates on  how much they cost? &lt;br /&gt;&lt;br /&gt;TQ</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Thu, 09 Oct 2014 09:42:01 +0800</pubDate>
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            <title>Where to buy those soft toys stuffed with beads?</title>
            <link>http://forum.lowyat.net/topic/3126119</link>
            <description>Whats up /k,&lt;br /&gt;&lt;br /&gt;Valentine&amp;#39;s is coming up. Wanna get gf a squishy cute soft toy with those polyester beads inside, much like a beanie. Saw some long long time ago but don&amp;#39;t remember where. Tried SNJ but didn&amp;#39;t see any.&lt;br /&gt;&lt;br /&gt;Any idea where I can find this particular type of plush?</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Mon, 10 Feb 2014 02:33:13 +0800</pubDate>
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            <title>Christmas themed minion plush</title>
            <link>http://forum.lowyat.net/topic/3065949</link>
            <description>What up people.&lt;br /&gt;&lt;br /&gt;Any idea where I can get Christmas themed minion plushes? Lets say with santa outfits and a hat or something like that. &lt;br /&gt;&lt;br /&gt;Thank you for you suggestions&amp;#33; Well useful ones.</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Sat, 14 Dec 2013 20:33:50 +0800</pubDate>
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            <title>Dear /k/, can help identify what song this is?</title>
            <link>http://forum.lowyat.net/topic/3041879</link>
            <description>Pleaseeee,&lt;br /&gt;&lt;br /&gt;It was played on a piano. Seems familiar but I can&amp;#39;t recall what song is this exactly.&lt;br /&gt;&lt;br /&gt;Dont have youtube so uploaded to this Vocaroo website. No virus please click.&lt;br /&gt;&lt;br /&gt;Thank youuuu  &lt;!--emo&amp;:respect:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/notworthy.gif' border='0' style='vertical-align:middle' alt='notworthy.gif' /&gt;&lt;!--endemo--&gt;  &lt;!--emo&amp;:respect:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/notworthy.gif' border='0' style='vertical-align:middle' alt='notworthy.gif' /&gt;&lt;!--endemo--&gt;  &lt;!--emo&amp;:wub:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/wub.gif' border='0' style='vertical-align:middle' alt='wub.gif' /&gt;&lt;!--endemo--&gt;  &lt;!--emo&amp;:wub:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/wub.gif' border='0' style='vertical-align:middle' alt='wub.gif' /&gt;&lt;!--endemo--&gt; &lt;br /&gt;&lt;br /&gt;&lt;a href='http://vocaroo.com/i/s0JVVB9rw6Z' target='_blank'&gt;My Audio - Vocaroo&lt;/a&gt;</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Sun, 24 Nov 2013 00:30:39 +0800</pubDate>
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        <item>
            <title>Hey peeps&amp;#33; Chocolate mochi..</title>
            <link>http://forum.lowyat.net/topic/2111851</link>
            <description>Where can I buy some of those tangy bouncy chocolatey balls?</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Wed, 16 Nov 2011 20:49:07 +0800</pubDate>
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        <item>
            <title>Darn Maxis</title>
            <link>http://forum.lowyat.net/topic/2103424</link>
            <description>Phone got barred from calling due to an unbilled amount of RM790&amp;#33; Wtf? I was in the states for 5 months and the during the first 4 months my monthly bills were only RM20+ and boom came a RM800 bill all of a sudden for the last month? Heck and my credit limit was RM200. What the f is the credit limit for if the amount can exceed it 4 times over.</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Thu, 10 Nov 2011 12:55:06 +0800</pubDate>
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        <item>
            <title>Where to get cheap black pants and shoes.</title>
            <link>http://forum.lowyat.net/topic/1909559</link>
            <description>Will be leaving for the States to do housekeeping for a few months. Required to wear black pants and shoes. Shoes can get from Bata but where to get cheap black slacks? I&amp;#39;d like the cheap among the cheaps.</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Wed, 08 Jun 2011 01:49:31 +0800</pubDate>
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        <item>
            <title>Real Steel</title>
            <link>http://forum.lowyat.net/topic/1877569</link>
            <description>[YOUTUBE]3S8a180uYBM[/YOUTUBE]&lt;br /&gt;&lt;br /&gt;Looks promising &lt;!--emo&amp;:)--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/smile.gif' border='0' style='vertical-align:middle' alt='smile.gif' /&gt;&lt;!--endemo--&gt;</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Sat, 14 May 2011 18:31:40 +0800</pubDate>
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        <item>
            <title>This is madness&amp;#33;</title>
            <link>http://forum.lowyat.net/topic/1865755</link>
            <description>&lt;!--emo&amp;:D--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/biggrin.gif' border='0' style='vertical-align:middle' alt='biggrin.gif' /&gt;&lt;!--endemo--&gt; &lt;br /&gt;&lt;br /&gt;[YOUTUBE]Zp1BYzIVi0U[/YOUTUBE]&lt;br /&gt;&lt;br /&gt;He&amp;#39;s so sexy  &lt;!--emo&amp;:wub:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/wub.gif' border='0' style='vertical-align:middle' alt='wub.gif' /&gt;&lt;!--endemo--&gt;</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Fri, 06 May 2011 01:45:07 +0800</pubDate>
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        <item>
            <title>Hey peeps.</title>
            <link>http://forum.lowyat.net/topic/1806923</link>
            <description>Attending a wedding dinner in a few days time. Was gonna give angpow but was told that I should not because I&amp;#39;m younger than the people getting married and that I&amp;#39;m still too young (Super early 20s). Was advised to get a gift instead.&lt;br /&gt;&lt;br /&gt;Is there such a rule of thumb? Give angpow alot easier compared to cracking my brains trying to think of what to buy.</description>
            <author>sinned.dennis</author>
            <category>The Museum Of Kopitiam</category>
            <pubDate>Fri, 25 Mar 2011 19:54:24 +0800</pubDate>
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        <item>
            <title>Good progress?</title>
            <link>http://forum.lowyat.net/topic/1774180</link>
            <description>I&amp;#39;ve started on cutting fat and hopefully gaining lean muscles a week ago. So far, I&amp;#39;ve lost about 3lbs or at most 2kgs after a week. &lt;br /&gt;I&amp;#39;m 21, stands at 165cm and weighed about 95kgs a week ago. &lt;br /&gt;&lt;br /&gt;Am I doing good? I&amp;#39;m on a low carb low fat high protein diet. I&amp;#39;ve also bee working out on alternate days with cardios in between. You can find my journal here: &lt;a href='http://forum.lowyat.net/topic/1767383' target='_blank'&gt;SD&amp;#39;s Journal&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;If 2kgs a week is good progress for someone my size and height, I&amp;#39;ll stick to the diet. &lt;br /&gt;If not, I&amp;#39;m thinking of trying a low/no carb high fat high protein a.k.a keto diet, since I see many people supporting it in this forum, especially 4rings lol.</description>
            <author>sinned.dennis</author>
            <category>Bodybuilding &amp;amp; Strength Training</category>
            <pubDate>Tue, 01 Mar 2011 22:36:25 +0800</pubDate>
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        <item>
            <title>SD&amp;#39;s Journal</title>
            <link>http://forum.lowyat.net/topic/1767383</link>
            <description>Hey guys, I&amp;#39;ve recently started on my journey towards a leaner body.&lt;br /&gt;I&amp;#39;m following a workout program from this site: &lt;a href='http://www.free6packworkouts.com/theworkoutclub/' target='_blank'&gt;The Workout Club&lt;/a&gt;&lt;br /&gt;&lt;br /&gt;Age: 21&lt;br /&gt;Height : 165cm&lt;br /&gt;Weight :&lt;br /&gt;24/02/2011 - 95kg&lt;br /&gt;28/02/2011 - 93kg&lt;br /&gt;07/03/2011 - 93.3kg&lt;br /&gt;10/03/2011 - 92kg&lt;br /&gt;14/03/2011 - 91.5kg&lt;br /&gt;Below are my daily agenda. I&amp;#39;d appreciate opinions in improving my daily routine from everyone in this forum  &lt;!--emo&amp;:clap:--&gt;&lt;img src='http://static.lowyat.net/style_emoticons/default/rclxms.gif' border='0' style='vertical-align:middle' alt='rclxms.gif' /&gt;&lt;!--endemo--&gt; &lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 1 - 21/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('e1b88ca15d44da2b3ce91690c2302df5')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;e1b88ca15d44da2b3ce91690c2302df5&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - 2x Hard Boiled Eggs + 4 Tbsp Oatmeal with a few pieces of raisins + Nescafe with stevia as sweetener&lt;br /&gt;Mid-morning - None. &lt;br /&gt;Lunch - Chicken with little bit of rice + green tea&lt;br /&gt;Pre-workout - 2 pieces of crackers with tuna&lt;br /&gt;During workout - Protein shake&lt;br /&gt;Dinner - Fish + lots of vege + 1 fried egg&lt;br /&gt;Bedtime snack - 2 hard boiled eggs&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;    &lt;br /&gt;    Dumbbell Bent Over Row ( Back )&lt;br /&gt;    Dumbbell Bicep Curls ( Bicep )&lt;br /&gt;    Exercise Ball Dumbbell Press ( Chest )&lt;br /&gt;    Triceps Kick Back ( Triceps )&lt;br /&gt;    Plie Squat with dumbbells ( Quads )&lt;br /&gt;    Dumbbell Shoulder Press ( Shoulders )&lt;br /&gt;    Straight Legg Dead lift with dumbbells ( Hamstrings )&lt;br /&gt;&lt;br /&gt;Workout Structure&lt;br /&gt;&lt;br /&gt;    4 sets of 12 reps of each exercise.&lt;br /&gt;    Do all 4 sets of one exercise before moving on to next exercises.&lt;br /&gt;    Rest 30 seconds between sets and 1 minute between exercises.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 2 - 22/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('1cf9be1ee150dc25d911bb9d6582b4c0')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;1cf9be1ee150dc25d911bb9d6582b4c0&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - 2x Hard Boiled Eggs + 4 Tbsp Oatmeal with a few pieces of raisins + Nescafe with stevia as sweetener&lt;br /&gt;Mid-morning - None. &lt;br /&gt;Lunch - Lou shu fun + green tea.&lt;br /&gt;Pre-workout - None&lt;br /&gt;During workout - Protein shake&lt;br /&gt;Dinner - Chicken with onions using + quarter of a cabbage + 1 small carrot&lt;br /&gt;Bedtime snack - 1x fat free yogurt + some almonds&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;Treadmill run&lt;br /&gt;&lt;br /&gt;    30 seconds High Intensity &lt;br /&gt;    60 Seconds low Intensity &lt;br /&gt;    -Alternate for 15mins&lt;br /&gt;    &lt;br /&gt;Abs workout with dumbbells&lt;br /&gt;&lt;br /&gt;    Crunches&lt;br /&gt;    Straight Leg Raises&lt;br /&gt;    Cross Crunch&lt;br /&gt;    Plank &lt;br /&gt;&lt;br /&gt;    *Do each exercise to failure ( As many as you can )&lt;br /&gt;    Rest 10 seconds after each exercise and 30 seconds after the 4th exercises.&lt;br /&gt;    Do the full circuit  4 times.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 3 - 23/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('27d789dba8d2291ea1d0e39dac373bb9')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;27d789dba8d2291ea1d0e39dac373bb9&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - Chicken with vege + Nescafe with stevia as sweetener&lt;br /&gt;Mid-morning - Almonds &lt;br /&gt;Lunch - Half packet of stir fried meehun + green tea&lt;br /&gt;Pre-workout - None&lt;br /&gt;During workout - Protein shake&lt;br /&gt;Dinner - Taiwan popiah + some otak otak&lt;br /&gt;Bedtime snack - 1x fat free yogurt + some almonds&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;    Dumbbell Bent Over Row ( Back )&lt;br /&gt;    Dumbbell Bicep Curls ( Bicep )&lt;br /&gt;    Exercise Ball Dumbbell Press ( Chest )&lt;br /&gt;    Triceps Kick Back ( Triceps )&lt;br /&gt;    Plie Squat with dumbbells ( Quads )&lt;br /&gt;    Dumbbell Shoulder Press ( Shoulders )&lt;br /&gt;    Straight Legg Dead lift with dumbbells ( Hamstrings )&lt;br /&gt;&lt;br /&gt;Workout Structure&lt;br /&gt;&lt;br /&gt;    Do 5 sets of 8-12 reps of each exercise.&lt;br /&gt;    Do all 5 sets of one exercise before moving on to next exercises.&lt;br /&gt;    Rest 30 seconds between sets and 1 minute between exercises.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 4 - 24/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('949beff1fb7ddd33df694fd00d7ad7f5')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;949beff1fb7ddd33df694fd00d7ad7f5&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - 2x Hard Boiled Eggs sprinkled with some cayenne pepper + 4 Tbsp Oatmeal with a few pieces of raisins and some ground cinnamon + 1xLipo6&lt;br /&gt;Mid-morning - None.&lt;br /&gt;Lunch - Caesar salad with chicken + mushroom soup&lt;br /&gt;Dinner - Fish + baked beans + vege&lt;br /&gt;During workout - Protein shake&lt;br /&gt;Bedtime snack - Plain tuna with plain salad&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;Treadmill run&lt;br /&gt;&lt;br /&gt;    30 seconds High Intensity &lt;br /&gt;    60 Seconds low Intensity &lt;br /&gt;    -Alternate for 15mins&lt;br /&gt;    &lt;br /&gt;Abs workout with dumbbells&lt;br /&gt;&lt;br /&gt;    Crunches&lt;br /&gt;    Straight Leg Raises&lt;br /&gt;    Cross Crunch&lt;br /&gt;    Plank &lt;br /&gt;&lt;br /&gt;    *Do each exercise to failure ( As many as you can )&lt;br /&gt;    Rest 10 seconds after each exercise and 30 seconds after the 4th exercises.&lt;br /&gt;    Do the full circuit  4 times.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 5 - 25/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('0731b78eda4f1997f260b56976431d86')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;0731b78eda4f1997f260b56976431d86&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;*Was not in KL and had to have quite a few meals. I&amp;#39;ll count this as a cheat day.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 6 - 26/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('6c7900ca8231f69cbaff9db6fac70535')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;6c7900ca8231f69cbaff9db6fac70535&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast -  None&lt;br /&gt;Mid-morning - None&lt;br /&gt;Lunch - 2x Hard Boiled Eggs sprinkled with some cayenne pepper + 4 Tbsp Oatmeal with a few pieces of raisins and some ground cinnamon + 2xLipo6&lt;br /&gt;Tea - Almonds + Yogurt + 1xBanana&lt;br /&gt;Dinner - Some pork + vege&lt;br /&gt;Post workout - Chicken and onions wrapped in salad&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;    Dumbbell Bent Over Row ( Back )&lt;br /&gt;    Dumbbell Bicep Curls ( Bicep )&lt;br /&gt;    Exercise Ball Dumbbell Press ( Chest )&lt;br /&gt;    Triceps Kick Back ( Triceps )&lt;br /&gt;    Plie Squat with dumbbells ( Quads )&lt;br /&gt;    Dumbbell Shoulder Press ( Shoulders )&lt;br /&gt;    Straight Legg Dead lift with dumbbells ( Hamstrings )&lt;br /&gt;&lt;br /&gt;Workout Structure&lt;br /&gt;&lt;br /&gt;    Do 6 sets of 8-15 reps of each exercise.&lt;br /&gt;    Do all 6 sets of one exercise before moving on to next exercises.&lt;br /&gt;    Rest 30 seconds between sets and 1 minute between exercises.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 7 - 27/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('1bcca48b2d4e978cb5de83b4d38bbcd9')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;1bcca48b2d4e978cb5de83b4d38bbcd9&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Brunch - Some dim sum&lt;br /&gt;Lunch - Napping.&lt;br /&gt;Pre-workout - 1xbanana&lt;br /&gt;During workout - Protein shake with ground cinnamon&lt;br /&gt;Dinner - Chicken with fresh salad + 1 tsp olive oil&lt;br /&gt;Bedtime snack - Few pieces of leftover chicken from yesterday&amp;#39;s bedtime snack&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;Treadmill run&lt;br /&gt;&lt;br /&gt;    30 seconds High Intensity &lt;br /&gt;    60 Seconds low Intensity &lt;br /&gt;    -Alternate for 20mins&lt;br /&gt;    Then, 9 minutes at a nice steady pace of around 60% of maximum heart rate.&lt;br /&gt;    &lt;br /&gt;Abs workout with dumbbells&lt;br /&gt;&lt;br /&gt;    Crunches&lt;br /&gt;    Straight Leg Raises&lt;br /&gt;    Cross Crunch&lt;br /&gt;    Plank &lt;br /&gt;    *Do each exercise to failure ( As many as you can )&lt;br /&gt;    Rest 10 seconds after each exercise and 30 seconds after the 4th exercises.&lt;br /&gt;    Do the full circuit  4 times.&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 8 - 28/02/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('43513556cbfeea7d5d2baddedde2a5fd')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;43513556cbfeea7d5d2baddedde2a5fd&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast -  2x Half boiled egg + Oatmeal with some raisins and ground cinnamon + 1x lipo6&lt;br /&gt;Mid-morning - None&lt;br /&gt;Lunch - Chicken breast with one mouthful of rice&lt;br /&gt;Pre-workout - Tuna mayo sandwich with wholemeal bread&lt;br /&gt;During workout - Protein shake&lt;br /&gt;Dinner - 1x BBQ-ed chicken wing + 4x sausages + 2x hardboiled eggs (no vege available) + 1 slice of cake (forced to)&lt;br /&gt;Bedtime snack - Few pieces of almond + 1x fat free yogurt&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;-Warm up with 10 minutes HIIT on treadmill&lt;br /&gt;&lt;br /&gt;Weight Training – Back&lt;br /&gt;*3 sets of 10 to 12 reps of each exercise&lt;br /&gt;- Wide Arm Pulls&lt;br /&gt;- bent over backrow&lt;br /&gt;- seated reverse fly&lt;br /&gt;&lt;br /&gt;5 mins HIIT on treadmill&lt;br /&gt;&lt;br /&gt;Weight Training – Biceps&lt;br /&gt;*3 sets of 10 to 12 reps of each exercise&lt;br /&gt;    &lt;br /&gt;- Hammer Curl&lt;br /&gt;- Bicep Curl&lt;br /&gt;- 21′s&lt;br /&gt;&lt;br /&gt;10mins of HIIT on treadmill + 10mins of powerwalking&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 9 - 01/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('7b5f9454abad8b4c5790049293e73bdf')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;7b5f9454abad8b4c5790049293e73bdf&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;Breakfast - Slept till 1.&lt;br /&gt;Lunch - Protein shake + Coffee&lt;br /&gt;Tea - Pork with salted egg + sardine&lt;br /&gt;Pre-workout - Some almond + fat free yogurt&lt;br /&gt;Dinner - Same pork with salted egg + sardine + vege&lt;br /&gt;Bedtime snack - Hard boiled eggs&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;- Warm up with 5 minutes HIIT on treadmill&lt;br /&gt;&lt;br /&gt;- Exercises&lt;br /&gt;&lt;br /&gt;   &lt;b&gt;Cardio&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;    One Arm Dumbbell Snatch&lt;br /&gt;    Sprinting on the spot&lt;br /&gt;    Dumbbell Squat Jumps&lt;br /&gt;    Mountain Climbers&lt;br /&gt;    One Arm Dumbbells Swings&lt;br /&gt;   *do each exercise for 20 seconds, rest for 10 seconds, repeat the exercise for 20 second, rest 0 seconds again and then move &lt;br /&gt;     on to the next exercise. Complete all 5 exercises as one circuit. Repeat full circuit 2 times in total.&lt;br /&gt;&lt;br /&gt;     &lt;b&gt;Abs&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;    Only managed to do 30 times of bicycle crunches + 20 times normal crunches. Not feeling good today.&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 10 - 02/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('9d9b7cab59982236c11c75fef65ca441')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;9d9b7cab59982236c11c75fef65ca441&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - Still sleeping&lt;br /&gt;Mid-morning - None&lt;br /&gt;Lunch - 2x wholemeal bread + 2x fried eggs with extra virgin olive oil + 1x ham + 2x sausages&lt;br /&gt;Pre-workout - Protein shake + banana&lt;br /&gt;Dinner - Chicken + vege&lt;br /&gt;Bedtime snack - 2x taiwan popiah&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;-Warm up with 10 minutes HIIT on treadmill&lt;br /&gt;&lt;br /&gt;Weight Training – Chest&lt;br /&gt;*3 sets of 10 to 15 reps of each exercise&lt;br /&gt;    Band Push-ups&lt;br /&gt;    Dumbbell Fly’s&lt;br /&gt;    Combo ( Dumbbell Press + fly’s )&lt;br /&gt;&lt;br /&gt;5 mins HIIT on treadmill&lt;br /&gt;&lt;br /&gt;Weight Training – Triceps&lt;br /&gt;*3 sets of 10 to 15 reps of each exercise&lt;br /&gt;    &lt;br /&gt;    Chair Dips&lt;br /&gt;    Chair Close Grip Push-up&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 11 - 03/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('3727ef0196a970af9a279429d5397516')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;3727ef0196a970af9a279429d5397516&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;br /&gt;Took today off. Whole body was aching from the workout yesterday T_T&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 12 - 04/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('cbb52abe856f805809b41e743a958d94')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;cbb52abe856f805809b41e743a958d94&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - Still sleeping&lt;br /&gt;Mid-morning - None&lt;br /&gt;Lunch - 2x wholemeal bread + 2x fried eggs with extra virgin olive oil + little bit of baked beans&lt;br /&gt;Dinner - Chicken + vege&lt;br /&gt;Bedtime snack - Chicken from dinner&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;- Warm up with 5 minutes HIIT on treadmill&lt;br /&gt;&lt;br /&gt;- Exercises&lt;br /&gt;&lt;br /&gt;   &lt;b&gt;Cardio&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;    One Arm Dumbbell Snatch&lt;br /&gt;    Sprinting on the spot&lt;br /&gt;    Dumbbell Squat Jumps&lt;br /&gt;    Mountain Climbers&lt;br /&gt;    One Arm Dumbbells Swings&lt;br /&gt;   *do each exercise for 20 seconds, rest for 10 seconds, repeat the exercise for 20 second, rest 0 seconds again and then move &lt;br /&gt;     on to the next exercise. Complete all 5 exercises as one circuit. Repeat full circuit 4 times in total.&lt;br /&gt;&lt;br /&gt;     &lt;b&gt;Abs&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;    Bicycle&lt;br /&gt;    Crunches ( Legs Raised )&lt;br /&gt;    Straight Leg Raises ( Support your back )&lt;br /&gt;    Straight Leg Pendulum&lt;br /&gt;    Butterfly Crunch&lt;br /&gt;    Reverse Crunches&lt;br /&gt;    *Do each exercise to failure ( As many as you can ) Rest 10 seconds after each exercise and 30 seconds after the 6th exercises.&lt;br /&gt;      Do the full circuit 4 times.&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 13 - 05/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('3fe2f048f076ed827126e5bf484be15e')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;3fe2f048f076ed827126e5bf484be15e&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Breakfast - Still sleeping&lt;br /&gt;Mid-morning - None&lt;br /&gt;Lunch - Some almonds + yogurt&lt;br /&gt;Pre-workout - Oven baked fried chicken&lt;br /&gt;Dinner - Some pork + vege&lt;br /&gt;Bedtime snack - Some chee cheong fun (Sis went to buy, couldn&amp;#39;t resist the temptation T_T)&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;-Warm up with 10 minutes HIIT on treadmill&lt;br /&gt;&lt;br /&gt;Weight Training – Shoulders&lt;br /&gt;    ** 3 sets of  15 reps of each exercise and 12 reps for the combo exercise.&lt;br /&gt;&lt;br /&gt;    Pike Push-up&lt;br /&gt;    Band Front and Lateral raise Combo&lt;br /&gt;    Band Reverse Fly’s&lt;br /&gt;&lt;br /&gt;&lt;br /&gt;5 mins HIIT on treadmill&lt;br /&gt;&lt;br /&gt;Weight Training – Legs&lt;br /&gt;    **4 sets of 10  reps, 3 sets to failure of each of the calf exercises&lt;br /&gt;      &lt;br /&gt;    Forward Lunge&lt;br /&gt;    Side Lunge&lt;br /&gt;    Back Lunge&lt;br /&gt;    Seated Calf Raises&lt;br /&gt;    Standing Calf Raises&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 15 - 17&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;06/03/2011 - 09/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;Couldn&amp;#39;t find time to workout. And started on the warrior diet on day 15. No meals / only snacks in the morning and afternoon and one big meal at night. &lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 18 - 10/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('6879555f10a2aa311392021320b620cb')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;6879555f10a2aa311392021320b620cb&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Warrior Diet&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Cardio&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;    One Arm Dumbbell Snatch&lt;br /&gt;    Sprinting on the spot&lt;br /&gt;    Dumbbell Squat Jumps&lt;br /&gt;    Mountain Climbers&lt;br /&gt;    One Arm Dumbbells Swings&lt;br /&gt;   *do each exercise for 20 seconds, rest for 10 seconds, repeat the exercise for 20 second, rest 0 seconds again and then move &lt;br /&gt;     on to the next exercise. Complete all 5 exercises as one circuit. Repeat full circuit 4 times in total.&lt;br /&gt;&lt;br /&gt;     &lt;b&gt;Abs&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;    Bicycle&lt;br /&gt;    Crunches ( Legs Raised )&lt;br /&gt;    Straight Leg Raises ( Support your back )&lt;br /&gt;    Straight Leg Pendulum&lt;br /&gt;    Butterfly Crunch&lt;br /&gt;    Reverse Crunches&lt;br /&gt;    *Do each exercise to failure ( As many as you can ) Rest 10 seconds after each exercise and 30 seconds after the 6th exercises.&lt;br /&gt;      Do the full circuit 4 times.&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 21 - 13/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('a6e5ff009e3ac6812452139bf9b6821a')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;a6e5ff009e3ac6812452139bf9b6821a&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;Went biking at Taman Pertanian.&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;&lt;br /&gt;&lt;br /&gt;&lt;u&gt;&lt;i&gt;&lt;b&gt;Day 18 - 10/03/2011&lt;/b&gt;&lt;/i&gt;&lt;/u&gt;&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER BEGIN--&gt;&lt;div class=&quot;spoilertop&quot; onClick=&quot;openClose('7995a2d0e7c080f45700356041ce7327')&quot; style=&quot;font-weight: bold&quot;&gt;&lt;u&gt;&amp;raquo; Click to show Spoiler - click again to hide... &amp;laquo;&lt;/u&gt;&lt;/div&gt;&lt;div class=&quot;spoilermain&quot; id=&quot;7995a2d0e7c080f45700356041ce7327&quot; style=&quot;display:none&quot;&gt;&lt;!--SPOILER END--&gt;&lt;u&gt;&lt;b&gt;Meals&lt;/b&gt;&lt;/u&gt;&lt;br /&gt;Bfast: Wholemeal bread with tuna + ham&lt;br /&gt;Dinner: Fish + Pork + vege&lt;br /&gt;Bed time snack: pork&lt;br /&gt;&lt;br /&gt;&lt;b&gt;Workout&lt;/b&gt;&lt;br /&gt;&lt;br /&gt;   Chest &amp;amp; Tricep&lt;br /&gt;&lt;br /&gt;&lt;!--SPOILER DIV--&gt;&lt;/div&gt;&lt;!--SPOILER DIV--&gt;</description>
            <author>sinned.dennis</author>
            <category>Member Workout Journals</category>
            <pubDate>Thu, 24 Feb 2011 22:05:35 +0800</pubDate>
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