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Archive for June, 2011

Don’t Reply to All, Please

June 16, 2011 Leave a comment

I’ve recently received an email blast on Spa Sauvignon’s latest promotions. Normally, I’ll just trash it.

This isn’t a negative indication of their massages – they’re really good and oh-so-relaxing – but of their email marketing tactics and know-how.

In this email blast, instead of hiding their email list addresses in the BCC field, they’ve left it out in the open in the email’s CC field.

Still not a big deal…that is until some fool Replied to All with an “UNSUBSCRIBE ME” email.

Naturally everyone got that email, which led to a flood of “UNSUBSCRIBE  ME” email spam from folks who don’t know how email lists work.

What is an Email List?

Email lists are placeholder email addresses that point to a list of email addresses. It’s like chucking a bunch of email addresses onto the email fields, but cleaner and neater.

So if you reply to an email list, everyone who’s on that list will get YOUR reply.

This simple type-type-type, Reply All action led to said flood of “UNSUBSCRIBE  ME” and attendant “Screw you! Don’t spam me!“ and “Don’t reply ALL” emails over seven days.

It’s annoying as heck and Spa Sauvignon should be responsible for their small (but impactful) email marketing oversight. But really, these “dumbass, soft-in-the-head” customers have to differentiate between bots, spammers and email lists.

Hopefully I’ve done that with this post. 

So don’t reply all, please. Just reply to sender. Or better yet, let it die quietly… like you should as well.

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Categories: Thoughts Tags: ,

Week 19.5: Like a Dumpling

June 13, 2011 Leave a comment

Didn’t work out on consecutive days, because of work commitments. And I’m still feeling like a dumpling from overeating at Fremantle (note: write up blog post on Fremantle).

Fwah.

Things are getting confusing because I’ve not kept up with this diary for a while. I’m trying to sked my time to accommodate all the things that I want to do and should do. Since my last post, I’ll be working outside which means that I won’t get access to my weights until the evening.

So here’s the plan: Exercise from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.

Fuck. I hope it works.

Achievements

Front Day: Done

Back Day: Done

Run: Yup

Cycle: Nope

Goals

Dates: 13-15 June

  • Try the plan: Exercise weights from 7am to 8am. Leave by 9am. Do creative work from 10am-1pm; BD & planning from 2 to 5pm. Return by 6pm. Jog a little and exercise core.   

Training Routines

Dates: 9-12 June

Core

3 Sets

  1. Planks: front, side & back (30 sec)
  2. 10 X Side to side
  3. 10 X Pike Rolls
  4. Stretches

Front Day

Exercises (3 Sets)
Weight: 23.5 kg/side

  1. 10 X Shoulder Presses
  2. 10 X Front Squats

Weight: 20 kg

  1. 4 X Stair Walking

    Unweighted

    1. 9 X Single-Leg Squats
    2. 26 X Inclined Push Ups
    3. 7 X 1-arm Push Ups (3 Steps)
    4. 15 X Lateral Raises (5 kg/arm)

    Back Day

    Exercises (3 Sets)

    Weight: 23.5 kg/side

    1. 10 X Straight-leg Deadlifts
    2. 12 X Shrugs + hold for 10 counts on last rep

    Weight: 23.5 kg

    1. 10 X Bent Over Rows
    2. 10 X Single-leg Deadlifts
    3. 10 X 2-armed Dumbell Snatch  

    Unweighted (4 sets)

    1. 8 X Pull Ups
    2. 10 X Inverted Rows + hold for 10 counts on last rep 
    3. Isometric holds (10 sec)
    4. 7 X 1-arm Push Ups (3 Steps)

      Runs/Bicycle

      1. Run (2.4 km)  + 6 Pull Ups
        Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
      2. Slope Runs (3x 0.38 km)
      3. Cycle: 23km
        Timing: 64:00; Speed: 21.5 km/h

      KIV

      1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
      2. Single-leg Isometric Deadlifts
      3. Single-leg Isometric Squats
      4. Isometric Squats
      5. 10 X Inclined Inverted Rows
      Categories: Exercise, Fitness Tags:

      Week 19: This is Getting Weird

      June 8, 2011 Leave a comment

      My neighbour’s tearing his house down. So there’s plenty of noise and dust (invisible and choking) recently.

      SNC00471

      Surprisingly the noise isn’t all that bad. I could always tune it out with earphones and sweet Marianne. It’s the dust that’s getting to me. My throat is scratchy and I’m finding it hard to breathe. Fuck.

      So here’s the plan. Wake up. Exercise as much as I can. Get out by 9am. Bugger off to a nearby library and work from there.

      On a side note, I’m getting tubbier. Sad smile

      Achievements

      Front Day: Done

      Back Day: Nope…

      Run: Yup

      Cycle: Nope

      Goals

      Dates: 9-11 June

      •    Sked my routines.

      Training Routines

      Dates: 5-7 June

      Core

      3 Sets

      1. Planks: front, side & back (30 sec)
      2. 10 X Side to side
      3. 10 X lower abs
      4. Stretches

      Front Day

      Exercises (3 Sets)
      Weight: 23.5 kg/side

      1. 10 X Shoulder Presses
      2. 10 X Front Squats

      Weight: 20 kg

      1. 4 X Stair Walking

        Unweighted

        1. 9 X Single-Leg Squats
        2. 26 X Inclined Push Ups
        3. 7 X 1-arm Push Ups (3 Steps)
        4. 15 X Lateral Raises (5 kg/arm)

        Back Day

        Exercises (3 Sets)

        Weight: 23.5 kg/side

        1. 10 X Straight-leg Deadlifts
        2. 12 X Shrugs + hold for 10 counts on last rep

        Weight: 23.5 kg

        1. 10 X Bent Over Rows
        2. 10 X Single-leg Deadlifts
        3. 10 X 2-armed Dumbell Snatch  

        Unweighted (4 sets)

        1. 8 X Pull Ups
        2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
        3. Isometric holds (10 sec)
        4. 7 X 1-arm Push Ups (3 Steps)

          Runs/Bicycle

          1. Run (2.4 km)  + 6 Pull Ups
            Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
          2. Cycle: 23km
            Timing: 64:00; Speed: 21.5 km/h

          KIV

          1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
          2. Single-leg Isometric Deadlifts
          3. Single-leg Isometric Squats
          4. Isometric Squats
          5. 10 X Inclined Inverted Rows
          6. Slope Runs (2x 0.38 km)
          Categories: Exercise, Fitness Tags:

          Week 18.5: Time to Up My Weights

          June 5, 2011 Leave a comment

          Christ. Lifting 22.5kg is bloody heavy and I’ve been stuck at that weight for the last 2 weeks.

          Not good progress I say. So I’m adding 1 kg more to the mix and hoping that it won’t break my back or knees or other parts of my anatomy.  I’ve also discovered the joys of doing a Pike Roll Out ab workout. It’s a legs-only version of the Jackie Chan ab workout.

          What I like about it is that it’s a stability and strengthening exercise that’s dynamic. So I don’t have to hold and hold a position until the cows come home.

          Achievements

          Front Day: Done

          Back Day: Done.

          Cycle: Yup!

          Goals

          Dates: 5-7 June

          •   Increase weights by 1kg

          Training Routines

          Dates: 2-4 June

          Core

          3 Sets

          1. Planks: front, side & back (30 sec)
          2. 10 X Side to side
          3. 10 X lower abs
          4. Stretches

          Front Day

          Exercises (3 Sets)
          Weight: 22.5 kg/side

          1. 10 X Arnold Presses
          2. 10 X Front Squats

          Weight: 20 kg

          1. 3 X Stair Walking

            Unweighted

            1. 9 X Single-Leg Squats
            2. 26 X Inclined Push Ups
            3. 7 X 1-arm Push Ups (3 Steps)
            4. 15 X Lateral Raises (5 kg/arm)

            Back Day

            Exercises (3 Sets)

            Weight: 22.5 kg/side

            1. 10 X Straight-leg Deadlifts
            2. 12 X Shrugs + hold for 10 counts on last rep

            Weight: 22.5 kg

            1. 10 X Bent Over Rows
            2. 10 X Single-leg Deadlifts
            3. 10 X 2-armed Dumbell Snatch  

            Unweighted (4 sets)

            1. 8 X Pull Ups
            2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
            3. Isometric holds (10 sec)
            4. 7 X 1-arm Push Ups (3 Steps)

              Runs/Bicycle

              1. Run (2.4 km)  + 6 Pull Ups
                Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
              2. Cycle: 23km
                Timing: 64:00; Speed: 21.5 km/h

              KIV

              1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
              2. Single-leg Isometric Deadlifts
              3. Single-leg Isometric Squats
              4. Isometric Squats
              5. 10 X Inclined Inverted Rows
              6. Slope Runs (2x 0.38 km)
              Categories: Exercise, Fitness Tags:

              Week 18: Hrrmph. A Change Again

              June 1, 2011 Leave a comment

              My friend Zedy looks really slim now – as compared to his hurly-burly days – and a big part of it comes from eating less and training for a marathon. Man, I’d never thought he’d go for it.

              But when he’s committed; he’s committed to it. On 11 June, he’ll run up the stairs of a really tall building in a vertical marathon. For most of us, walking up the overhead bridge is a chore. Now he’s running up 80++ flights of stairs.

              Fwah.

              That got me thinking about my own exercise routines. I still want to get massive and strong (I’ve increased my pull ups at bodyweight: 90kg). But I want better full-body exercises. So I’ve taken to running around a track and doing pull ups every 1 km; stair walking with weights; and varying my Push Up routines.

              Hope it works and here we go.

              Achievements

              Front Day: Done

              Back Day: Done.

              Cycle: Nope. Rain!

              Goals

              Dates: 2-4 June

              •   Continue

              Training Routines

              Dates: 30-31 May

              Core

              3 Sets

              1. Planks: front, side & back (30 sec)
              2. 10 X Side to side
              3. 10 X lower abs
              4. Stretches

              Front Day

              Exercises (3 Sets)
              Weight: 22.5 kg/side

              1. 10 X Arnold Presses
              2. 10 X Front Squats

              Weight: 20 kg

              1. 3 X Stair Walking

                Unweighted

                1. 9 X Single-Leg Squats
                2. 26 X Inclined Push Ups
                3. 7 X 1-arm Push Ups (3 Steps)
                4. 15 X Lateral Raises (5 kg/arm)

                Back Day

                Exercises (3 Sets)

                Weight: 22.5 kg/side

                1. 10 X Straight-leg Deadlifts
                2. 12 X Shrugs + hold for 10 counts on last rep

                Weight: 22.5 kg

                1. 10 X Bent Over Rows
                2. 10 X Single-leg Deadlifts
                3. 10 X 2-armed Dumbell Snatch  

                Unweighted (4 sets)

                1. 8 X Pull Ups
                2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
                3. Isometric holds (10 sec)
                4. 7 X 1-arm Push Ups (3 Steps)

                  Runs/Bicycle

                  1. Run (2.4 km)  + 6 Pull Ups
                    Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
                  2. Cycle: 23km
                    Timing: 64:00; Speed: 21.5 km/h

                  KIV

                  1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
                  2. Single-leg Isometric Deadlifts
                  3. Single-leg Isometric Squats
                  4. Isometric Squats
                  5. 10 X Inclined Inverted Rows
                  6. Slope Runs (2x 0.38 km)
                  Categories: Entertainment, Fitness Tags:
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