Experimental Exercises - for sport purposes, my level... lol

At 5' 10" and skinny, most physical activities I'm involved with were to increase the BMI. The Reserve Army, futsal, football, volleyball and ping pong.  But now that I figured its hard to gain more, it sufficed to just settled at technicals (the skills and the extent of my physical ability).

So the new aim was;

1. Agility - quick response time.

2. Reach - jump higher, steps further on the run.

3. Fitness - stamina??? maybe letter.

4. Skills - I've once beaten by a fat old man just because of his skills. 

5. Symmetrically ambidextrous - Ryan 'the Otaimer' Giggsy as the idol, and I'm a right footer.

Basic exercise that cover 1 to 3:- rope jumping, lots of it. But I make it better, the real rope jumping would occasionally got tangled then messed up the rhythm. Ain't it better if it was imaginary, doubt the effect would differs, right??? Plus I'd say it could slim U down, increase stamina, build lower body strength and durability, and working that six pack, so long Ur posture was upright straight.

See the steps when he's on the run...

The experimental come when focusing on 1st and 2nd. Catching up to a striker (I like to play leftback), thats when I need Luffy's 'Second Gear'. My first few try really strained the muscle, not to mention the stamina and breath intake (still talking bout the play, not the exercise). A long_step_sprint on frontal sole, the heat, muscle strain and injury risk are among the issue. The exercise, one footed, imaginary rope jumping with dumbell... do 50. When about to finish don't suddenly change foot, ease it off by using both first. Hold the weight with both hands.

Foot position for better firmness

Agility, motor skills of human body parts demands active performance of nervous system and muscular system(aim no. 2). One thing that helps was experiences. It gives guideline on what to do in a mere milliseconds. Practice make perfect isn't while another phrase says nobody's perfect . . . what???

Fitness and skills both self explanatory. To me, any skills not practical on moving the game forward really look silly, stupid even. Wanna show off ? find Ur own time, alone...

Make the most out of what had been bestowed on U. Its seems unfair leaving it dead stiff when the other one was so great. Everyone got their learning curve at any field so long they make the effort. Start small from stopping the ball and passing. Then up a notch the difficulty, start shooting freekicks before doing 'firstimer' all with the aim of being precise. A high level of experimental exercise towards ambidextrous would be dribbling towards opponents, make a one-two move with right and left foot. Start with the weak one as we usually using our main foot, or the other way around...

That's it with foot sports. Next was outdoors focusing arms mobility.

Training Board... senang pakai daun pintu je, really priceless.

See that most of the exercise used the lower part. My arms got the exercise from basic PT, front support hahaha... position down, DOWNNN!!! For it to be symmetrical, wall climbing lads, and its basic training up to the fingertips exercises. For info, search Youtube urself...


Ext. - Safety guide on physical limitation.


1. Cermin diri dulu - know Ur level of stamina and strength at the time. A shock from sudden load to any muscle would risk straining the organ tissue especially the heart. Its a cliche' havin a heart attack during exercise that promise a healthy lifestyle. Beware if U consider Urself chubby/berisi/gemok...

2. Proper stretching and warm up - the exercise probably wouldn't go on for long before U start to feel pancit, cramps here and there. Makin the objective far less than accomplished.

3. Increment - slowly based on stamina level. But most Malaysian exercise only when they feel like it, when they feel fat, or its been long since their last activities.

4. Diabetic and High Blood Pressure - consult Ur doctor.

Broga Hill by Ex - PF16

First hill-hike after mountain-hike around 4 years ago (lookin for Puteri Gunung Ledang). Cerakah, Cahaya Seri Alam was cycling so x kira. Future entry hopefully kebanyakannya bukan pasal yang dah lepas lama, maybe just a few for old time sake.

Broga Hill, around 350 m high with 1.7 km track with slopes ranging from around 25' to around 60' kalau x silap. Best to be climb with two to three partners with stamina (yg pancit jangan terasa), starts at 0530 if U're expecting sunrise view on the menu (plus U're slow climber and using torchlight) or sprint-hike at 0640 with sunrise still possible provided U've got the stamina and the track is not crammed with other hikers.

Noticed few attire yg x sesuai time naik tu, and those guys will and were having problems to get to the peak. Most people wear tracksuits, or shorts with sport shoes or hike shoes for better grip. That guy wore slippers, passed him separuh jalan naik atas, lepas pusing-pusing kat puncak nampak lagi, lencun dia mandi peluh (suit Urself la brader, sapa suruh x pikir dulu siap-siap). Instead of tracksuit for flexibility, mine was comfort cut jeans for better protection, boleh lasak lebih sikit.

The track - hard reddish soil with soft brittled sands covers till midway with trees for support. Then hard clay routes that at few parts looks like a ladder (hebat hikers sebelum ni) with death grass and rocks here and there that sometimes helping but can also sometimes intimidating. U might get separated from Ur groups if goin ahead of them simply because there's two route at midway that split but still converged back before the first peak.

The peaks - all three peaks got huge boulders surrounding quite spacious flat area. Kat sini le makhluk-makhluk yg nak tengok sunrise berkumpul. That makes me thinking, so long U still alive, bukan hari-hari ke boleh tengok? Maybe pasal scenery kot tuk artistic creatures ni...

The eX-PF16 expedition haha...

March 12th 2011

-2100 sempat lagi main boling dua frame with housemate and Geng Raya at Alamanda. Tu cerita lain tp result aku dapat tiga kali strike and few longkang, kira Ok la. 

-2300 dah sampai rumah just tunggu Jat's (roomate merangkap classmate) call. 

-2330 gi BB Bangi' s Mc D but fullhouse ngan dak-dak UKM gamaknyer. So to mapley we go..

March 13th 2011

-0110 Man U vs Arsenal. 2 Man U fans vs  2 Arsenal fans and one xtau fanclub mana. Sedih jer Arsenal kalah, ni dah masuk musim kecederaan, lots of main key player injured.

Xbest ar pakai sistem camni.

Anggota PF16 yg tersenarai - Izzah Kadir (idea), Shiela Ismail (pelaksana), Izad Hamid (pelaksana), Qaiyum Borhan (pelaksana) and me (pak turut). Turut disertai Marina Iskandar dikala mula mendaki. Plan asal lepak McD, tengok Man U kalah, sembang hangat till 0430 then gerak ke Broga Hill. But we can only planning, after 'that lost', a bit discussion, we moved on to Jat's home to get some sleep kata girls. Not me though, kang tido bukan takat mata xleh buka, Broga pun x pegi gamaknyer. Sg Jai, Beranang to Broga Hill tu kojap jo da sampai.

Just realized its school holiday bila nampak a group of kids cycling towards our mutual objective. Kuat semangat dak-dak ni, pas cycling menapak lak naik bukit tu. Get ready kat carpark/ ladang sawit dalam kegelapan, everybody got a torchlight kecuali aku, maacam haram camner bleh aku xtau lak ni. Tp biasa la pak turut duk belakang guna cahaya and step org depan sebagai panduan, tambah lagi lampu org belakang. Safe!

U come in group, U climb in group and U accomplish in group. Ur strength as a team is as strong as Ur weakest member. Kang sampai atas tapi sesorg apa guna, tak happy langsung, plus selfishness (gi jual ikan tempat lain weyh!), nampak sangat. Between the journey and the objective, the effort we put up supposed to be cherished more. Sesambil mengeratkan silaturrahim sesama umat dapat gak nyembang-nyembang sikit pasal lama gak tak jumpa diorg ni. And we even got to the peak before sunrise, but lots already there. Baguih nyor still dapat port yg agak best. Sambil melahap breakfast KitKat seketul dua ngan 100plus, video-recording tuk sunrise, snap photoshoot sana sini, feeds rodent sekor ngan KitKat...

At 2nd peak ni le port paling baik yg dapat le tuk rehat kaki, amik gambo lagi. tapi aku nak tengok abeh Broga Hill ni so off we go to the last peak. Agak mencabor track nyer ni. Sampai atas da ramai org ghuper nyer, mostly duk atas batu2 besar. Nak tengok view punya pasal aku naik gak batu besar tu even bersesak-sesak. Argh sama je ngan 2nd peak td. Sesi fotografi pun bermula kat 2nd peak atas batu besar port baik td sampai kedengaran istilah 'Kesenian Lalang', pelik, and perbincangan ilmiah vitamin dari cahaya matahari pagi.

Lahirlah scene-scene hantu kak Limah, nasyid berterbangan and scene duka lara but happy.

The Crew yang hilang ke'lelakian' dikala tamat ekspedisi.

After last scene tugu negara, operasi menurun bermula. Turun bukit memang sah lagi 'sakit' dari naik. Sampai bawah longgar lutut ngan fatigue nyer lagi. But there's some hikers who were more unfortunate, Kelisa diorg hilang tayar, all four. Mau nangis diorg ni...

Perot suda lapar so off we go for breakfast...

sambung nnt ler...