Skip to main content


(*Pics from library and internet)

Rain, Hail or Shine.... public holiday, weekdays or weekend.. training at the CHIEF ORIGINAL BOOTCAMP was never halted and stopped. Infact, instructors without any remorse were there at the training field as early as 5am. Me.. I arrived 2 minutes before the roll-call Phewww...

Its been awhile since we last had our session under a good downpour in a muddy football field and that was today's special!! a good shower & mud spa!! but what was lacking was a good massage... Why? because today's session aches the legs, abs, shoulder and chest with the Crazy Arse Complexes Focus!!! Uuh say what? yes you heard it right, we had the Crazy Arse Complexes Focus that began with a focus in LEGS!!

For legs.. we had the Thruster with Rifle, Overhead Squat with Rifle, Jump Squat with rifle and Pike Squat!!!! Painful was an understatement.. Crazy but true.. legs went numb and it felt as if we were breathing under water. Every workout was done in speed non-stop for 25 seconds with only 5 seconds rest inbetween workout. The whole circuit was repeated for an agonizing 3 sets before moving on to the UPPER BODY. When I felt exhausted, Joe Liew was going strong.. probably mentally preparing to go to war at SASUKE CHALLENGE!!

For Upper Body, we had the Hindu Pushup with hands on rifle, deep pushups with hands on rifle, standing chest press with rifle, overhead chest press with rifle. The shoulder & chest was breath-taking but better than the leg workout.The target was to complete as many repetitions within 25 seconds with 5 seconds rest inbetween workout for 3 sets. For once, Farhanah Bamadhaj's voice was so prominent... when we had 'time-added' because of...... err.... STALLion!!! Adibah Mohamad whom was beside me was so quiet probably focussing her entire energy for best form & repetitions... Singaporean! Kiasu.. :-p

Finally.. my favourite.. the abs 6-pack workout that began with jacknives on rifle, then the ankle tap with rifle, Getup-situps with rifle and flutter kicks with rifle. I can feel the 6 pack swimming out through the thin layer of fat..

For FULL BODY workout, we had the Grunts with rifle, Thruster with Rifle, Burpettes and Frogs. The complex was repeated for 3 sets with only 1 minute recovery between sets.

Today's workout in the rain redefines the meaning of Orgasm! Breathless, drown in sweat, tired but awesome!!! I wonder how long will it take to gained back the stamina & fitness that was lost from almost 1 month of training inconsistency. If you had just started your training or have been training, be consistent otherwise all the momentum gained will be lost and put to waste.


P/s- now thinking if there is any energy left to go for CHIEF'S BOOTCAMP @ Damansara Heights this evening at 6:45pm.. Mmm....


Popular posts from this blog


There is no better birthday gift for a father whom already have everything from love, jeweleries, cars and wealth but a nice short autobiography blog to say that he is always being remembered, we are very proud of him and also for his next many generations to remember him by. Of course, a prayer for his eternal happiness and health too. This birthday write-up is from a son whom owes everything to a father that asked for nothing, except to see his family united and happy. We always love you..

HAPPY BIRTHDAY... though abit belated.

His full name is PAHAMIN ABDUL RAJAB. The 3rd in a sibling of 5; the eldest is a sister Bidah binti Abdul Razak, then Allahyarham Mahadi Abdul Razak (picture on right), Datuk Noordin Abdul Razak, my father and Hashim Abdul Razak. PAHAMIN ABDUL RAJAB was born on 23 February 1946 in Kampung Badak, Bachok Kelantan. When Pahamin was born, the registrar misread the arabic writing and wrongly recorded into romanised typing as Rajab instead of Razak, hence the diff…


This year marked an important year for PROTON having celebrated its 25th year anniversary and MAYBANK's 50th year anniversary but more importantly this year is also my parent's 40th year anniversary, my elder sister Chempaka Emalin & Azhar Sulaiman's 15 year anniversary, Mine's 10th YEAR, my sisters Melor Edina & Rhiza Ghazi's 10th Year and Dr Teratai Edithy & Shazrul Azwa Asari's 5th anniversary.

LOOKING FOR A CAR WORKSHOP? This Local App Will Find One That Won't Overcharge You

This article was first published at by John Lim (On behalf of CarBengkel team, thank you John &

Looking for a reliable car workshop is not an easy feat in Malaysia. Many car workshops are known for overcharging and providing poor quality parts.
Image via Auto World Remember the last time you were overcharged for a repair? Yeah, me too.
The good news is you don't have to fret anymore! Car Bengkel, a local app set up in collaboration with the Malaysia Automotive Institute (MAI), aims to help motorists survive this ultimate road challenge.