Mr.KL 2010

6 months away from Mr.Kuala Lumpur competition

Can I make it?! >.<

No matter can or cannot

I will do my very best till the last day of registration due date!

After 13 1/2 months of training

I can see enough changes and I have hit many small goals and a few big goals

I manage to get people's attention in the gym while I am training

I am a bodybuilder who is big and strong enough at my age in the gym who you will seldom find any ( I am proud of that ) =D

I also appreciate my gym partner who helped me and taught me a lot along the road

Without his courage and push...I would not be so motivated till now

We see each other's body changing every after some time

This keeps us motivated and stay consistently and going intensively! XD

Not only playing "metals and steels" in the gym like a crazy lifting monster! ( Although I love lifting like a monster where everyone seems so impress~~~) =D

I have learned many other things..

I always say that bodybuilding is not an interest, it is a lifestyle where one can stay healthy, energetic, knowledgeable and with passion in their life!

Through bodybuilding...

I have learned to communicate with people by asking for their help and guidance and also by sharing each other's experiences

I have learned a lot in food nutrition and also human body science

I have also learned to be a positive thinking person who always want to improve and accept anything new

I speak more compare to the previous me ( this is the best improvement I have ever made if you knew me back since I was in form 1 secondary school ) =)

I have met a lot of people and made a lot of friends ( no one can live alone, human are meant to be living in a group, not only a small group, a whole human species as one if this is possible ) =D

Conclusion

Bodybuilding is not just an interest where you can see it's result present on your body

But it is a lifestyle which gives an overall present of you and everything about you and even benefit people around you and people you love and can't live without!!!

I LOVE BODYBUILDING

!!!

^_^

Week 56

Dumbbells flat bench press 200lbs
Incline dumbbells press 170lbs
Decline dumbbells press 130lbs

Dumbell chest flyes 80lbs

Dumbbells row 90lbs

T bar row 115lbs

Pulley row machines 77kg

Shoulder flyes 40lbs

Shoulder dumbbells press 130lbs

EZ bar biceps curl 80lbs

Biceps peacher curl 50lbs

Biceps seated curl 40lbs

Dumbbells concentration 45lbs

Machine calf raise 300lbs

Squat 270lbs

Legs press 810lbs

Deadlift 230lbs

Body weight 202lbs

Bad luck really can keeps continue

...

Please

...

Enough

...

An off day...

Slept at 4am yesterday after playing a sucks game(GGness!!!) =)... lost like hell~

Woke up 11 52am today and felt so headache...

Had a cup of Milo with 2 slices of wholemeal bread

Then continue gg-ing with my youngest bro

2 games was played but non are completed, leavers and disconnected !

And then we went to mega mendung to have our lunch at 2pm

After lunch we walked around and we noticed that cybertime has a game competition...

Few games competition are held and of coz include my lovely and honey DOTA!!! XD

We just went in and take a look and went off =) don't plan to eat NOOBSSS!!! XD

And then we go home and rest

That time was around 4pm

After some rest

I planned to go out to eat again!!! HAHA(really like pig)

So we went to OUG, Happy Garden, Sri petaling to search for food!!! So desperate~ hehe

Finally, we made up our mind to eat at Old Town at Sri Petaling

Guess what?! we saw Wong Zhong Han eating there!!! (2 tables beside us)

Many customers noticed him and talk about him and he just enjoying his food and chatting =)

After our food, its already 6 30pm

So the timing is just nice to take a walk at Happy Garden night market!

Because its still early...not all stalls opened, some just starting to open...

We just walk and look around without buying anything, planned to buy foods but there aren't any foods stall open yet =(

So we went back to our car and drive to our old primary school(Yoke Nam) which 3 of us siblings graduated primary there =) good memory...

Drive slowly and look inside the school...some old memories pop out in my mind...nice feelings =)

After that... we also went to the basketball court near there to see people playing basketball...Saw 1 of my friend playing there as well ^_^

After that, its time to go home when we noticed that its already 7pm

Drove back to home and my little brother suggested that we should take a walk in our garden since there had been some time we did not really walk there LOL

So, we went down after parked my car, take a slow walk and chat our old time stories about what we did around there 12 years back =)

After 30 minutes of walk and chat, we felt that's enough relaxing and we go home and to take a bath and start do our own stuffs...

This kind of outing with my own brother is very rare and i felt damn relaxing and nice having this once in a while...It was nice ^_^

I'm glad that I'm off gym today just to give myself some time to rest and relax

Today was wonderful

=)

Some feelings

You will be crazy and moody once things are out of order...so do I

I have managed time for college and gym

But...once something came out of a sudden might delay or force me to cancel my gym

That's sucks...

I can't eat every 2 to 3 hours because of my college's timetable

Felt really frustrated when things can't go as i wish...and that's not something big, it's just eating and rest...

To be honest...Me myself have to take responsibilities on these...There are plenty of space to improve

Things could be more organised if I could overcome those sudden bad emotions occur somewhere between my day...

I really get disappointed when I didn't did well in the gym...

I felt guilty and moody after getting out of the gym and everything after that will become so annoying and meaningless to me...I have to control this =(

Be still I am happy because people around see changes on me and they praised me

This gave me confident and energy to move on and willing for more and more changes

Thanks to people who did pay attention on my progress....appreciate you all deep from my heart =)

I do feel lonely sometimes....I need someone to understand and share my everything

I need someone to listen to me, anything, just anything I want to tell

Maybe a girl friend? haha...that's might be another new knowledge and challenge =)

No matter how, life still go on~~~

Let's move forward and utilize our life span to the max

That's what human are born to be!!!

^_^

First day back to college

It had been 3 months of holidays

Finally at 8:15a.m. in the morning I come back to college

Which the weather seems so calm and peace

Entered the main entrance

Go straight to the washroom as what I usually do when I am arrived at my destination

Check out myself at the mirror

Looking at myself in the mirror

......

I'm back with different physique

I'm now 90kg compare to 100kg previous

I'm loaded with much more mass compare to previous

I look better as in healthier and maybe a bit more confident compare to previous

My formal wear fits me better compare to previous as well

Besides looking at the mirror

Changes which can be see without using a mirror are

I'm became more talkative

I have better EQ

I have greater ability to handle awkward person and arrogant person

I am much more motivated in bodybuilding compare to previous

I'm STRONGER!!! =)

A lot stronger than before

.....

Not much things happen in the holidays

Just sports, hanging out and having tea with friends, did some research about bodybuilding and health

.......

And the best part is

Having greater improved and closer relationship with some current and seldom meet friends

Friendship is always a powerful support and motivation to me in doing everything besides family and love

I'm prepared for degree level 2

I have figured out ways to overcome my previous bad study attitudes

I feeling fresh and energetic now and ready to load as much knowledge as I could and I have promised myself to do my best in this whole degree level 2 and keep going till the moment I'm graduate

.......

I hope all these will go smooth and

I believe it will!!!

All the best to myself and to people I love and care

~~~

Week 33

Recovery week

Wrist injured

Finger injured

Skin injured

legs injured

back injured

Too tough to continue going to gym anymore this moment of time

After eight months

Finally got a week of time to rest and recover although i did went to gym this tuesday which the day i injured my back....

Before this...I could have plenty chances to take a week rest or more if I wan to

It's just because I do not want to break the consistency

I know myself well...once I break....it will be very hard to get back that consistency

Now...I'm done....

My body is badly exhausted and injured which give me no chance to go gym even if I force myself because I can't lift heavy and properly with good form....It causes pain...

After months and months of working out

In the morning at the day after my back injured

Looking at myself in the mirror...

I do see changes and I do feel changes

People around do see changes and this makes me happy and makes me realise that I've done what promised the day I sign up for joining California Fitness...

Put bodybuilding as a daily basis....

When people studying...I'm in the gym fighting

When people working..I'm in the gym fighting

When people shopping...I'm in the gym fighting

When people relaxing at home...I'm in the gym fighting

When people eat whatever they love...I'm eating foods with less taste and plain

When people having snack...I'm having oatmeal or fruits

When people drinking carbonate drinks...I'm drinking plain water, fruit juice or milk

When people busy playing overnight...I'm finding ways to sleep earlier...

That's what makes the different between bodybuilders and normal people

We have larger body size

We look maybe abit more rough

We might always hungry like monsters

We always sleep like pig

We working out like mad dog

Although it seems so different from normal people

But we are just chasing our dream in abit different way

We see result by looking at our body and feel our body

When a goal is set

That's whole life chasing!

WEEK 30

Bench press 180lbs (whole bar)

Dumbbells flat bench press 180lbs (both hands)

Incline dumbbells press 150lbs (both hands)

Decline dumbbells press 120lbs (both hands)

Dumbell chest flyes 70lbs (both hands)

Dumbbells row 90lbs (one hand)

Pulley row machines 77kg

Shoulder flyes 40lbs (both hands)

Shoulder dumbbells press 120lbs (both hands)

Biceps concentration curl 40lbs (one hand)
Biceps peacher curl 50lbs (both hands)

Biceps seated curl 75lbs (both hands)

21's barbell curl 50lbs (whole bar)

Squat 140lbs

Legs press 259lbs

Legs squat press 630lbs

Sit up 50times

Body weight 202lbs

Currently...wrist injury is the most stubborn injury which takes so long to recover
Even now....still feel the pain
Sleeping early and good is still a big problem to me
Sleeping too early will makes me wake up in the middle of the night which end up even worse sleeping condition...
The high body heat after workout is still there lasting 2 days after every workout
Base on my workout schedule....My body heat problem will last on and on
LOL
I'm a FIRE GOLEM~~
>.<

Done degree level 1...

Finally I have done my degree year 1 with kinda blur case style
I've been going and back from college without gaining much understanding and knowledge from the modules I've took.

Rushing the assignments given on the last few days and even completed 2 assignments at the last 10 minutes of submission... speechless
Hanging out till late night frequently...
Have an unhealthy eating habits...eating at night...not eating clean....
Addicted to DOTA in the starting of the year......
Spend too much money which is somehow not necessarily....

Things that still make me happy with it are...
I do enjoy alot....
I've freedom much more than a teenager should have
I got what I want and I can have what I want

Left one and the only 1 thing that makes me proud of...
My consistency towards bodybuilding
I never miss a workout with reason that I do not feel like going...
I've gained obvious improvement and some self-confident
I've got a motivated gym partner by my side
I've learnt alot about bodybuilding, nutrition, motivation and health....

In conclusion
In this whole degree level 1...
I'm totally lost focus in my study
I did not manage my time wisely
I'm spoiling my body with my bad eating habit and sleeping habit

I'm alot stronger than previous me before I've started to being serious in bodybuilding
I've understand that friends that always hang around does not really understand each other
I do not feel that friendship does improved alot....but it is fun hanging out and enjoy
I still stick with my belief...
You will never know a person absolutely until when you both faced a situation where life and death matters...

BYE DEGREE YEAR 1 !

Some current wokout pictures...

Finally got a chance to post some of my workouts pictures here.....

Every bodybuilder hope to have a before and after picture....

I do not really have it ....

So, I just try to put these workout pictures first...

I' ll try to dig back all the old pictures and post it if I can...

^_^

Here are some pictures of my current maximum leg press weight of 630lbs

It's kind of difficult to balance and handle such heavy weights and able to do it slow and steady.....

Here is a biceps curl exercise using an olympic bar

This is a dumbbells biceps curl exercise

Believe me....It's really not that easy to curl all the way up and down for 10 reps

Haha

^_^

Posing biceps with my gym partner, James...

An edited 115lbs dumbbell row exercise...

Quite cool I think ^_^

Thanks James for that...

This is the original picture

Solo biceps posing.....Hehe

Free style posing....James is lean!!!

I will someday!!!

XD

Will update more picture if I have another chance to do so

After 24 weeks of working out in the gym

I satisfy with what I have gain now and do hope for better progression in the near future

..........

I will be back!!!

=)

Week 23

I find myself started to feel meaningless and bored going to the gym

Always caring pain and muscle sore around my body wherever I go

Do get some questions from people around eg. "How come so long already and you still in the same shape?" , "What bodybuilding could do to your future career?" , " Why you so into bodybuilding?", "How come you spend so much just being into bodybuilding?"

Question after question , until it sometimes makes me confuse that why I'm still standing strong on my beloved interest...

And 1 really really weird and serious problem that makes me laugh and feel speechless...

And that is , I do spend really much on eating instead of smoking, drinking alcohol, drug taking, clubbing, shopping etc...(But I'm not a drinker, smoker, drug consumer, clubber or even shopper....^_^)

I've tried to control....

But it just not really effective in the sense that I have to stop myself .....from eating much???

That's really doesn't make sense for a bodybuilder to eat less!!! Haiz~~

That's also really cruel for me who love foods~~~

So, it just kind of insane task for me to cut down budget on eating....

TOO CRUEL MAN!!!

T.T

Totally out of form =.=''

Really donno what happen today....
Funny movement....
Weird smashes.....
10 smashes did not cross the net....

Lazy to run....
Tired body.....
Just don look like me at all ....

I really make myself laugh....
what a day!!!

Really GG la
=.=''

I'm too fast for normal people

20 weeks

From a beginner i almost put myself into intermediate level bodybuilder
My overall strength increased around 30 % to 50%
My legs' strength increased the most.....100% increased!!!
That's cool!!!

I really feel hard and challenging doing all those lifting, pulling and pushing of all sorts of weights
Pain and sore no need to mention anymore in this case, its all became basic processes
I don't really know did i really grow and improve so fast or i just haven't push myself to maximum yet???
This keeps turning in my head and hopefully that i was improving and not haven't put all my efforts into it......

Even myself hardly get the answer.....
How come others or people besides knows???
I wander why a person can judge thing so easily with just some simple observation and prediction....
It's so unfair to the person who giving hard into things they doing and did not get good advise and encouraging....

I'm not here to complain....
But i just dislike such silly prediction and judging
I understand that others might not know everything that a person doing....
But just don't deadly judge the way you think you are right....
That's abit too cruel isn't ???

Give everyone a second chance....
And try see things twice or even more if you could...
Cause you might find it so different everytime you refer back...
Somehow you can really get indepth understanding on it

Don't so sure things by first look or 1st touch.....
Try more!!!
^_^

20 weeks after joining California Fitness

Bench press 180lbs (whole bar)

Dumbbells flat bench press 150lbs (both hands)

Incline dumbbells press 130lbs (both hands)

Decline dumbbells press 120lbs (both hands)

Dumbell chest flyes 60lbs (both hands)

Dumbbells row 85lbs (one hand)

Pulley row machines 77kg

Shoulder flyes 40lbs (both hands)

Shoulder dumbbells press 100lbs (both hands)

Biceps concentration curl 30lbs (one hand)

Biceps seated curl 75lbs (both hands)

21's barbell curl 50lbs (whole bar)

Squat 140lbs

Legs press 259lbs

Legs squat press 600lbs

Sit up 50times

Chin up haven acheive any yet!!!

( Din't go for a try also, too DIFFICULT FOR MY BODY WEIGHT!!!)

Current body weight

204lbs

Latest update of my workout rountine's weight achieved and body weight

Hope to see better and stunning result from efforts I have put in

^_^

Human body is unique and unreplacable

Every time you hurt you body, it will recover and becomes better in handling injuries next time

Every time you put stress on your muscle and make it goes into micro tear, it will grow back and grow bigger and stronger to use to the stress given next time

Every time you stretch your body harder until you feel pain, it will slowly increase its flexibility to use to such range of motion next time

Every time you got sick, it will recover and has better antibody to fight the sickness next time

Day after day, month after month and year after year

Time will show how human body can face any kind of obstacles

Human body are not that weak and powerless

Development of a human body has no limit and boundary

It's all about how ones willing to development it and use its body

HUMAN IS UNIQUE

HUMAN BODY IS UNLIMITED AND UNREPLACABLE

A piece of cake la !!! Easy Job !!!

Lifting weights like peanuts

Going to gym like going to bed

Injured like shaking hands

Pain like bathing

Exhausted like laughing

Stress like watching comedy

That's really easy and fun huh?

Haha

Just a short story i wanna share

One day

A square shape ball (please be patient and let me finish ^_^)

He saw other balls are playing around happily

But he wonder why all balls are in round shape

Except he is in square shape

He starts to think....

Why is everyone just don't seems like him

He starts to feel that others are weird and couldn't find out the answer no matter how he think

An one fine day

All balls are called up for a quality test

So, the square ball attend as well

Now he realise....

All balls can row smoothly and bounds nicely

Except him...

He can't row , he can't bounds

And he finally being ban from the quality test because he did not reach the quality requirements

From this short story i share with...

I understand something..

When ones does not understand why he or she so different from others

It is because he or she do not know why such differences exist

And he or she do not know why should have such differences exist

Ones does not know why such differences apply on he or she compare to others

With slightly misinterpretation...

Ones could have think that others are weird

But do not know why

The square ball feel others' shape are weird before he realise that functions of a ball is to be able to row and bounds

Ones feels others behave or acting weird before he realise that actually human suit environment and not environment suit human

Human needs to change and improves to stay alive and peace or even be outstanding among others

But....You have to know your speciality is good or bad, acceptable or unacceptable, logic or not logic

That's what we have to remind ourselves to stay cystal clear and avoid lost along our life path

Stop for while and think back able us to move forward with full force again

^_^

Being together and so buddy like no other

Talking without barriers and misunderstanding

Laugh out loud with no worries

Knowing each other without even speaking out

Seems it's all nice and wonderful

It's all so surface

Problems of each other never even being notice

Life of each other never even asked

Do not know about dreams of each other

Secrets are all around

Something that both may know but never spoken out

Interests and hobbies are so different but yet never care to understand and experience

Just one step away to be have rock hard relationship

But the distance of the step was thousand miles away

So near yet so far....

Positive thinking is an ENERGY

Open yourself to others before you aspect others to open themselves to you

Appreciate to things you got, not feel sad because you can't get what you want

Always be better than yesterday

Feel happy when sad instead of feel sad when sad.....why not be happy?

Feel secure because you are under protection, not feel worry that others might hurt you anytime

Think of things you have, not hoping for things you want

Positive thinking is an energy....It's INFINITY

10 Ways How To Gain Energy When You Are Tired

1. Be more positive

2. Keep your life balanced

3. Drink water

4. Wash your face with cold water

5. Sports

6. Buy some fresh flowers and put them in an area where you spend most time

7. Be yourself

8. Be around good people

9. Breathe deeply

10. Smile

I found that these are very interesting and somehow quite effective!!!

^_^

I think I have reached my limit

15 weeks non stop

3 to 4 days every week

2 to 3 hours a day

My body went into critical condition

I'm really TIRED

I experienced extraordinary changes in my body

I have tried exhausted

I have tried painfulness

I have tried the feeling of body burning

I have tried stress mentally and physically

I did think of

Giving up...

Explode...

Forget it for the rest of the life

BUT AT THE END

I would NEVER DO SO

Asian's body never compete with Europeans and Africans

But Asian's spirit will never be beaten down

ASIAN's SPIRIT FIGHTS EVERYTHING COMES ALONG THE ROAD

!!!

Mariah Carey - HERO

There's a hero if you look inside your heart.

You don't have to be afraid of what you are.

There's an answer if you reach into your soul

and the sorrow that you know will melt away.

And then a hero comes along

with the strength to carry on

and you cast your fears aside

and you know you can survive.

So, when you feel like hope is gone

look inside you and be strong

and you'll finally see the truth

that a hero lies in you.

It's a long road when you face the world alone.

No one reaches out a hand for you to hold.

You can find love if you search within yourself

and the emptiness you felt will disappear.

And then a hero comes along

with the strength to carry on

and you cast your fears aside

and you know you can survive.

So, when you feel like hope is gone

look inside you and be strong

and you'll finally see the truth

that a hero lies in you.

Lord knows dreams are hard to follow,

But don't let anyone tear them away.

Hold on, there will be tommorow.

In time you'll find the way.

And then a hero comes along

with the strength to carry on

and you cast your fears aside

and you know you can survive.

So, when you feel like hope is gone

look inside you and be strong

and you'll finally see the truth

that a hero lies in you.

That a hero lies in you,

that a hero lies in you.

爱情这东西 没道理的 有人很抢手 有人没资格
路是人走的 我害怕什么 大不了 别爱了
她像个天仙 她太美了 我那么平凡 我开不了口
心里面晓得 追她的结果 幸运的 不是我

唉

我没那种命呀 她没道理爱上我 英雄和美人呐 是一国的
只怪 爱人太少了 对手太好了 劝自己别傻了
以前甭提了 以后非加油不可
我没那种命呀 轮也不会轮到我 爱情老是缺货 我争什么
时间 越来越少了 越来越老了 我剩下一个梦
她走过来说 其实我错了 她爱我

她像个天仙 她太美了 我那么平凡 我开不了口
心里面晓得 追她的结果 幸运的 不是我

唉

我没那种命呀 她没道理爱上我 英雄和美人呐 是一国的
只怪 爱人太少了 对手太好了 劝自己别傻了
以前甭提了 以后非加油不可
我没那种命呀 轮也不会轮到我 爱情老是缺货 我争什么
时间 越来越少了 越来越老了 我剩下一个梦
她走过来说 其实我错了

唉
我没那种命呀 轮也不会轮到我 爱情老是缺货 我争什么
时间 越来越少了 越来越老了 我剩下一个梦
她走过来说 （其实你错了 我爱你）

走过多少路口 听过多少叹息

我认真着 你的不知所措

这种迷茫心情 我想谁都会有

幸运的是能分担你的愁

能不能靠近一点 能不能再近一点

满足我心中小小的虚荣

其实你并不知道 在我心中你最美

就像风雨过后 天边的那道

彩虹

如果明天的路你不知该往哪儿走

就留在我身边做我老婆 好不好

我不够宽阔的臂膀也会是你的

温暖怀抱

如果你疲倦了外面的 风风雨雨

就留在我身边做我老婆 好不好

我一定会承受你偶尔的小脾气

或许我还 能给你一点意外

一份欢笑 一个简单安心的小窝

陪你日出 陪你日落 到老

能不能靠近一点 能不能再近一点

满足我心中小小的虚荣

其实你并不知道 在我心中你最美

就像风雨过后 天边的那道

彩虹

如果明天的路你不知该往哪儿走

就留在我身边做我老婆 好不好

我不够宽阔的臂膀也会是你的

温暖怀抱如果你疲倦了外面的 风风雨雨

就留在我身边做我老婆 好不好

我一定会承受你偶尔的小 脾气

或许我还 能给你一点意外

一份欢笑 一个简单安心的小窝

陪你日出 陪你日落 到老
如果明天的路你不知该往哪儿走

就留在我身边做我老婆 好不好

我不够宽阔的臂膀也会是你的

温暖怀抱

如果你疲倦了外面的 风风雨雨

就留在我身边做我老婆 好不好

我一定会承受你偶尔的小脾气

或许我还 能给你一点意外

一份欢笑 一个简单安心的小窝

陪你日出 陪你日落 到老

如果哪天 你玩累了 倦了

回到我身边来 我会陪着你一辈子

Curent Achievement

14 weeks passed

...........

Numerous of sweat

Annoying pain and soreness which hard to describe by words

Used a lot of time

Changed food habit

Changed attitude

Gained more spirituality

Gained more knowledge

What I have achieved

...............

250lbs smith machines bench press

140lbs free weight bench press

470lbs squat leg press

35lbs dumbbell curl

85lbs 1 arm dumbbell row

150lbs seated pulley row

30 times push up

5 times chin up

Body weight, 205lbs

Body fats, 29%

16.5 inches biceps

These are the result I got after 14 weeks of my time and efforts

.......

I will keep this going

I will always remember

Bodybuilding is a lifestyle

Not just an interest

.....

^_^

The road to success is not straight

There is a curve called Failure

A loop called Confusion

Speed bumps called Friends

Red lights called enemies

Caution lights called Family

And flats called Jobs

But, if you have a Spare called Determination

An engine called Perseverance

Insurance called Faith

A driver called Jesus

You will make it to a place called

SUCCESS

By an author in bodybuilding.com

Year 2009

A Brand New Year with Brand New Aims

Since everyone is so ego to list down all their dreams, hope, targets and aims to accomplish in YEAR 2009

So I wouldn't wanna be outdated!!!

I'm also gonna list down my aims

^_^

Erm.....

I wanna have a Lamborghini

I wanna have a huge mansion

I wanna have billions of money

I wanna have a beautiful wife

I wanan have a lot of servants

WAIT!!!

Think TOO MUCH ya?!!!

Haha

=p

Lets go for something more realistic...

Hmmm...

I hope that I could pass all my exam or even score good result and proceed to degree level 2 smoothly

I hope that I could have a healthier body

I hope that I could have a peaceful home

I hope that everyone I meet is happier than before

Lastly, I hope that good news always come to me!!!

Hehe

^_^

Now...

Its my aims on my beloved interest...

Bodybuilding!!!

Haha =)

300lbs smith machines bench press

180lbs free weight bench press

600lbs squat leg press

40lbs dumbbell curl

80lbs 1 arm dumbbell row

200lbs seated pulley row

50 times push up

20 times chin up

Slim down body weight to 85kg

Decrease body fats to 15%

17inches biceps

and so on......

I think these already tones of aims to accomplish in a year

I hope that I can accomplish it

I will feel super duper proud if i manage to!!!

And

I hope all my friends and readers could accomplish all your aims and targets TOO!!!

^_^