Workout set for 18th February

I blame myself, who else is there to blame? I’m getting so lazy in updating my workout sets, it has become a little too late. I thought I’d be putting up all my workouts, but I can’t even remember what I did before now.

So here goes for the most recent workout set.

warm up: 2km row (achieved 9:33! That’ll be my PB!)

3 sets each

10 x barbell squat 20kg

10 x lunge with twist 6 kg kettlebell

10 x barbell deadlift 20 kg + 5 x barbell row

10 x calf raise (10 kg dumbbell each hand)

20 x russian twist (7kg medicine ball)

10 x dumbbell side bend (7.5 kg)

10 x sit up (10kg weight)


12 minute treadmill run at speed=10.5, elevation=1.0

I think I’m getting a little stronger (and I mean a little!).

Let’s see how it goes with my workouts this week.




NightJar – independent Artists Festival

On Fridays in February, the Nightjar comes to visit Geelong. I remember visiting a couple of years back, moreso stumbling into it on a visit down to Geelong. I had enjoyed the ambience of foodstalls, small marquees selling goods, relaxing in a grass-filled outdoor area. So this time, when I saw the advertisements, I planned for another trip down there.


The first thing you see is the entry, where you pay $5 for a stamp on your hand. Don’t feel too bad about it as it’s raising funds to support local artists. Children under the age of 18 are free to enter, so bring your children along.

As you walk in through the entryway, you see the abundant amount of decorations as well as stalls. Whether they be selling food, dessert, wine or other goods that they have designed. Before anything else, it was food time for us.

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We grabbed a pizza, quesadillas and a baked spud. All were quite good quality, and filling too. Of course, we had to have some poffertjes (dutch pancakes) as well. The poffertjes were well made other than the fact the butter was too salty and not enough icing sugar came out of the shaker. Next time, I’ll go for the maple syrup.

Once our bellies were full, we had a look around the stalls. There were stalls selling meringues, which I was tempted to buy for a friend, but was worried it’ll all crumble down. A local steelworks company came down too, showing off some steel artwork. But the most impressive of all was a vintage clothing shop, which had retrofitted a caravan trailer into a shop.


Once a round of the stalls is done, you can sit down for a drink and enjoy the music on stage.


February is showing a nice trend in weather, so hope you get to try this experience before they pack away for next year.

And say hello to the performing artist, and don’t freak out when he starts moving.



4 – 10PM

Workout for 11th Feb 2016

I did go to the gym on Wednesday as well but am struggling with time to update the posts. Probably the biggest problem is the increased travel time from home to work (public transport is having issues) and a recently adopted dog.

Maybe I will write down both workouts to remind me what I was up to.

10th Feb
2km on rowing machine
3 sets of
10 x dumbbell bicep curls (3.5kg)
10 x overhead dumbbell tricep extension (5kg)
10 x pull ups
10 x shoulder press (40 lbs)
10 x seated row (30 lbs)
10 x single leg toe touch

11th Feb
2 km row
15 x squats (10 kg)
15 x dead lift (20kg)
10 x lunge with twist (6kg)
10 x single leg toe touch
20 x seated Russian twist (5kg)
20 x no anchor sit ups
10 min treadmill run

Today is now… rest day!!!!

Workout set for 5th February

So, I decided I will make the gym more often. To make that happen I enlisted a partner in crime. We both seemed to have little motivation when we were doing it alone.

So whether I wanted to go or not I ended up going on Friday. It was a slow session but a good one as I was getting back into my old routines.

Warm up: 10 mins of rowing machine

3 sets of:
15 x squats (10 kg weight)
10 x lunge walk with upper body twist (6kg weight)
10 x reverse sit up (last set with 5 kg)
10 x barbell dead lift  (20kg) with 5 x rows
10 x seated cable row (20 lbs)
10 x hanging leg raise
10 x dumbbell side bend (8kg)
10 x calf raise (10 kg dumbbell each hand)

10 min run + 3 min walk cool down.
~ 5 mins stretch focusing on glutes

That was a good glute exercise with a little back. And the glutes definitely felt it the next day. *pat on back*

Operator 25

It was one of those mornings I could afford a breakfast in the city. I also needed to treat a friend to a good breakfast. So we decided to try out operator 25. I have seen this place pop up here and there on my Facebook, instagram, coffee reviews and what not. So I thought let’s give it a try.

Whenever I go visit a place that is full of hype I try to go on a weekday. This is my magic hour when I  can get to enjoy the vibe without too much crowding and queuing that tends to annoy me.


The entrance was a little hidden in a side street (Wills street) off Latrobe. It was conveniently near flagstaff station, and hence was perfect for me and my friend who needed to go our separate ways from there on.


As soon as you step inside you feel the hip ambience. The tiled walls and the back lit signs and decorations make you feel like you’ve stepped into a diner, but the wooden furniture and central coffee station with sweets screams out “cafe”.

The serving staff is very friendly and attentive and the coffee was great.


The menu was interesting though. Both my friend and I had trouble deciding on what we wanted as the usual wasn’t there.


Nowadays melbourne cafes seem to have a changing seasonal menu all the time. Which makes it interesting to visit the same cafe again and again. But sometimes you want your staple. I guess I was craving a bit of bircher muesli.

In the end we ordered the Matcha crumpets and the smoothie bowl.



Although the flavours were a bit strong for my taste, overall very interesting mix. Cudos to the chef for creating such interesting mixtures. The Matcha crumpets don’t have the Matcha bitterness but more of a fruity tang because of all the berries on top. Which mixed well with the pear and lychee sago. Having these small bubbles pop in your mouth bursting out lychee flavour was definitely a wonderful start of the day.

The smoothie bowl was very interesting as it had a mix of pineapple mango and coconut, which brought out a very sweet flavour, and the rosewater infused watermelon tasted like Turkish delight. There are oats at the bottom of the bowl which my friend only realised after eating half the bowl.

Overall a delightful getaway from the buzz of people heading to work, and most of all, great coffee.!

Operator 25
25 Wills St, Melbourne VIC 3000
7-4 mon-Friday
9-4 weekends

Workout log 1st February

So, I forgot to upload my workout log from Monday. A fresh new week, a fresh new month, a fresh new start. My first day back at the gym.
Unfortunately my 30 day challenge us on halt. And after my gym session, I am thinking whether it should eternally be on hold. Dilemma! I do want to say I finished it at least once, but the stupid thing takes just too long!!! I am an engineer by trade, and not a fan of inefficiency. So, not sure if I will continue with that challenge, but it sure felt good to be back at the gym.

5:00 warm up on rowing machine
3 sets of:
10x situp with 5kg weight
10x hanging leg raise
10x bent over dumbell rear delt raise (5kg single hand)
10x over hand grip lying pull up row
10x under hand grip lying pull up row

For the overhead dumbbell shoulder press I changed around the weights:
10 x 2.5kg (each hand)
10 x 3.5kg (each hand)
10 x 5kg (each hand)
I wasnt sure how well my shoulder would act as this was my semi-first gym workout after my car accident. The 5 kg weight did seem like a push buy next time I will try two sets with the 5kg.

10:00 treadmill run (~10.5)
45:00 walk

Now that I wrote it in person it seems like a not so bad workout. I should stay motivated and continue with the gym more often.

30th Jan 2016 log

It has been a while since my last workout and it’s a little disappointing that I still haven’t finished my 30 day challenges. It’s already nearing the end of January and I’m still stuck on day 22. There were a few reasons of the halt, first of all, a crazy public holiday weekend travelling 3 hours+ to go and celebrate my friend’s housewarming. Getting a slight ankle injury whilst walking around in the ‘woods’, then a flood that came through my area where I had much of my time spent recovering a few things.

So I guess I’m making excuses of my lack of exercise, but sometimes, you just don’t have the chance to do the exercise. Whether it’s the lack of time, physical injuries or other priorities. Although the 30 day challenge is on halt (it really takes a long time now…) I did get back into the pilates class. One advantage of my pilates class is that it is just far away enough for me to go for a slight run on my way home. So an hour of pilates (it was much harder today after my few week break from pilates) and a small run. At least I’m getting back into it.

Running stats:

time: 18:49

distance: 3.26 km

average pace: 5:47 /km (yay! under 6:00/km)

elevation: 11m