Slept at 12:45am and woke up around 8:30am. Thats nearly 8 HOURS! *pats self on back* Its an awesome feeling to be able to sleep nearly 8 hours and I think its just a matter of prioritising and realising that whatever happens, its a bit silly to stay up till the wee hours of the morning as I’ll still have work to do the following day. So the key thing for me is actually to stop working (well, try to anyway) at midnight and try to head to bed before 1am

Breakfast (0840 / 1100): A bowl of cereal with soy milk (preworkout), a scoop of protein and a can of 100 Plus (post workout)
Lunch (1230): A bowl of fishball noodle and a full plate of skinless steamed chicken, plus 1 cuppa iced white coffee
Coffee break (1400): 1 serving of white coffee
Snack (1800): A granola bar
Dinner (2000): Roast chicken sandwich with wholemeal bread, capsicum & lettuce
Snack (2330): Chocolate muffin. Nom nom :)

Deadlifts (max weight, no time component)
1 - 1 - 1 - 1 - 1
Results: 60kg, 80kg, 85kg, 87.5kg, 92.5kg
Arrived at Pushmore and warmed up with a couple of squats, sit ups and push ups. Then racked up the barbell and warmed up with about 10 reps of 50kgs. Thereafter started this strength workout with 60kg and had an average of 2 minutes break between each sets. Despite knowing that my max weight is 90kg, it was still quite mental for me at the third round where I did 85kg. Thats quite a load and I was just thinking to myself that I don’t wanna hurt my back so mentally prepped myself by focusing on form and breathing. Funny thing is when I did the last set, left side went up first, my right knee buckled for a second and my right eye started twitching. John-son said I looked like a pirate who was about to go “RAWR! Aye-aye mateys!” -_________-” Well, something along those lines anyway. At least now I know. That whenever my eye starts twitching its DEFINITELY my max weights!

WOD 103009
Four rounds for time of:
50 Walking Lunges
50 Sit ups
Results: 14:43
Rested for approx 10 minutes after the deadlifts then started this workout. First two rounds I pushed myself but at the start of the third round, I wasted some time to retie my bandana >.< Surprisingly, it was the sit ups which killed me. Lunges were a-ok for all four rounds as I was able to do them without stopping but by the third round, I was breaking up the sit ups to 10s and 15s. Short and sweet workout.

Workout log for October 28, 2009 (Wednesday). Thursday was rest day.

Editing work has been full on the past couple of days but I’ve managed to stick to the ‘regular sleep’ regime. So yay to sleeping more! Slept around 130am and woke up at 745am, approximately 6 hours. Totally ignored the phone alarm which went off at 3 intervals between 7 - 730am…sofaildotcomdotmy. Don’t know what came over me but I decided on doing JT even tho my shoulders are still feeling the DOMS from last few days’ workouts. Yes, smart I am.

Breakfast 0800: Half a bowl of cereal (preworkout), 1 scoop of protein with water (post workout)
Brunch 1130: 2 sticks of chicken wt teriyaki sauce (from Jusco!) & 1 raw green capsicum for dessert. I like the aftertaste of capsicum. Yum! :D
Coffee break 1345: 1 pack of Old Town White Coffee 2-in-1 and a piece of tamago
Snacks 1500 - 1900: 5 pieces of sushi taken throughout 4 hours
Dinner 2100: Banana leaf rice with curry chicken & fried fish. Spicy! A can of 100 plus
Supper 2230: A carb-laden drink and a slice of pizza

J.T 21 - 15 - 9 reps for time of;
Handstand Push Ups
Ring Dips
Push Ups
Results: 9:07 (RD + RB)
By the first round of push ups, I was already screaming internally and goin “WHY IN THE WORLD ARE YOU DOING ANOTHER SHOULDER WORKOUT?!!?” But since I was already halfway through, I pushed myself (hur hur pun intended) and followed thru’. Form wise could’ve been better for handstand push ups, am still doing it halfway and attempts for my head to touch the floor were not funny at all >.< Did the ring dips with the red band this time round as I feel that my left shoulder needs to be strengthened before I do anymore dips without shoulder support. Good workout nevertheless.

Deadlift
5 - 5 - 5 - 5 - 5 reps (no time component)
Results: 55kg / 121lbs, 60 / 132, 70 / 154, 75 / 165, 80 / 176
Slight increase from previously. The last set of this was quite a struggle but with regular conditioning, I should be able to upp the weights by another 5kg by year end….which is only 2 months away. Gasp 0.o

The Crossfit Cindy workout is always coupled with Mary at Pushmore and we get the choice of doing either one of the girls. Everyone usually goes for Cindy cos compared to Mary, its a tad bit easier. Despite calling her a village bicycle, I did Cindy too a day after everyone else did her >.<

Slept around 1am and woke up at 8am. Getting in at least 7 hours of sleep (instead of the usual 4 - 5hours 0.o) is really making a difference as I feel less tired……d-uh! The main thing that I would like to maintain is not only getting sufficient sleep, but maintaining regular sleeping hours at (somewhat) set times.

Breakfast 0830 / 1000: Half a bowl of cereal with soy milk (pre workout), a scoop of protein and a can of 100 Plus (post workout)
Lunch 1200: Salmon and bowl of broccoli from Ikea, 2 cups of cappuccino
Dessert 1500 / 2000: Cheesecake and an ice cream cone
Dinner 2130: A curry puff and a bowl of chicken soup. The flu has caused my appetite to go haywire. Meh.
 
WOD 102609 done on Oct 27
“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
Results: 14 rounds + 2 pull ups
Back in Feb I could do 18 rounds, then in August I could only do 11 rounds. WTF?! On the day that I did 18 rounds I actually had flu BUT I had a big lunch of banana leaf rice and a cuppa an hour before the workout so that might’ve helped out a bit. I’m still recovering from my flu today (confirmed its a bug goin’ around! at least 5 other friends are sick too 0.o) and I’m feeling the DOMS on my shoulders from the Fran workout I did yesterday. Decided on doing Cindy in spite of the DOMS and boy oh boy, did I have fun or what. Didn’t push myself to the max as I don’t wanna overexert myself and break down my body’s immune system before I fully recover from the flu so I reckon 14 rounds is pretty decent…..I think.

Took a break from Crossfit workouts on Oct 22 (Thurs) and went for yin yoga in the morning instead. Ironically, that afternoon I caught the flu bug. It got worse the following day (Fri) so I decided to take a break from working out for the whole weekend to recuperate. All my grand plans of going for a climb and doing Crossfit skill practise were dashed by the flu. Meh -_____-”

Anyway, managed to sleep early last night. I think I headed to bed before midnight and being so used to sleeping 4 - 5 hours, I automatically woke up at 4.30am. Faildotcomdotmy. Forced myself to continue sleeping and woke up around 7am. Thanks to the Clarinese, my nose wasn’t blocked anymore so I decided to head to Pushmore for a (so-called) light and easy workout. Was tempted by Fran when I got there. Big mistake 0.o

Breakfast 0730 / 1100 - Green apple (pre workout), a scoop of protein (post workout), 100 Plus and a bowl of cereal with soy milk 
Lunch 1430 - Steamed chicken with half a bowl of rice and a small bottle of soy milk. Soy latte, double shots thereafter.
Dinner 2000 - Chicken teriyaki sandwich from Subway (half foot)

WOD102409
“Fran”
21-15-9 reps for time of:
Thrusters @ 40kg/30kg
Pull Ups
Results: 27:59
Holy shieeeeetttttt! I took nearly half an hour to do this workout. That’s more than double my previous time. I think the main difference from previous time was an additional 10kg and also the fact that I just recovered from the flu. I was also using too much of my upper body throughout the thrusters and Eddie said this was akin to doing both the squats and a press which = double whammy >.< By the end of the first round, I decided to take my time and just focus on form cos I was already feeling the strain on my shoulders during thrusters. Oh so faildotcomdotmy.

WOD1022309
Four rounds for time of:
10 Deadlifts @ 60kg/40kg
25 Push Ups
Results: 6:58
After resting for 30 minutes, I did this workout for I’ve been wanting to do it since last week. Well, initially I had thought nahhhh, but the barbells were calling my name. Serioussssss. It’s a fun workout and definitely something I would attempt again once I’ve recovered 100%.

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Edit on Oct 30: I’ve reverted to everyone who wrote to me about the sharing session two days ago. To those who wrote in, thanks for your email! Though I would love to, I’m sorry to say I can’t accommodate everyone but I’ve sent you details of some of my fellow photographers workshops which might be of interest to you. To those whose slots are confirmed for this Sunday’s session, can’t wait to meet up and talk shop! See you this Sunday! Cheers :)

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I recently reactivated my old blog* and looking back through my old posts of shooting my first ever wedding (assisting Tom Hayton), having my pictures published in a magazine for the first time, being a gear head (where there’s a shot of me with my external flash pointing straight ahead, which is apparently what noobs who don’t know anything about flash do *shy*), etc, made me smile as barely three years ago, I didn’t even think I would be doing this for real. Along the way, I’ve met many awesome people, individuals who shared their knowledge with me and in one way or another, moulded me into who I am today. Ok, before I get too emo about this, let me get straight to the point.

To pay it forward, I’ll be organising a pro bono sharing session next weekend for photography enthusiasts who want to learn more about shooting portraits.

Who? Photography enthusiasts who want to learn more about shooting portraits (yes, I like repeating myself). 

What? This will be a small sharing session whereby participants can ask whatever questions they may have regarding portrait photography, not so much on the technical side, but more on the practical side such as interaction with people, poses, locations. Session will be done over a period of 2 hours and if time permits, we’ll have a short portrait session.

When? Tentatively next Sunday afternoon cause by then, I should be done with all my editing & layout work! Hopefully >.< 

Where? PJ, exact location will be emailed to confirmed participants

Why? Well, when I was out of town recently, I spent a day with a photography enthusiast who picked up portrait photography and while sharing tips with her, I realised that I enjoyed it and that I was learning while sharing as well. The questions that she asked me made me think why I shoot the way I do and how one can improve in terms of photography. Having received quite a number of photography related questions from photography enthusiasts, I reckon that having a sharing session would be more conducive than just emailing back and forth (which I haven’t had the time to do consistently!). Please note that I am NOT AN EXPERT on all things photography, but I’m just gonna share whatever it is that I’ve learnt along the way. After all, photography is a never ending learning process and it helps a lot when people are open to sharing.

How? For the session to be more conducive, this sharing session is only open to maximum 10 photography enthusiasts. For those who are keen on participating (only the ones who are sure they can make it), drop me an email at info(at)anna-rina(dot)com and please title your email ‘Sharing Session’ with;
- your contact details
- a link to your blog or wherever it is that you store your pictures online
- questions that you might want to ask during the session

As mentioned, this session would be more suited for photography enthusiasts who have just embarked on their newfound interest and who are keen on learning more about shooting people (not literally of course).

So if you’re keen, just drop me an email with the above details and I’ll revert to everyone by middle of next week on the location and exact timing (it’s gonna be next Sunday afternoon). Have a good weekend ahead :)

Back when I first started shooting, I shot myself aaall the time.
Yes, vainpot I am :p

*for those who happen to read through my old blog, yes, there’s a lot of rubbish there. Don’t be judging me on what I wrote yo for my mouth (or in this case my fingers) moves faster than my brain does :p

Edit: I think most of you would have heard of Louis Pang, who’s one of Malaysia’s top wedding photographers and educator. His constant passion about his work and willingness on sharing his knowledge with others has been an inspiration to myself and I believe to many of my peers as well.

Besides sharing through his regular workshops, he has just launched an online education portal which offers videos on all things wedding and portrait photography related at www.wedshooter.tv. Do check it out if you’re keen on learning more about wedding and portrait photography. Congrats on the launch of the site Louis and thanks for sharing :D

Another local photographer who constantly organises workshops is none other than Ted Adnan, who’s like the lighting guru of KL ;D He’s organised numerous workshops on basic as well as advanced lighting and information on his latest workshop can be seen here.

WOD102009
In 20 minutes, do as many rounds as possible of:
3 Muscle Ups
6 Handstand Push Ups
9 Knees-to-Elbows
Results: 5 rounds + 7 (sub pull ups + ring dips)
Was in a rush so I headed over to Pushmore in the morning and squeezed in workout of the day before hustling out in a jiffy. The pull ups and dips of this workout slowed me down big time and I could feel my lower back muscles tiring out when I was doing the HSPU.

Thurs - Managed to get 8 hours of sleep but funnily enough, I still felt tired when I woke up. The day has been abit blah, you know, one of those days where it feels like nothing’s going right. Meh. Headed to Pushmore to get some stress relief despite the fact I’ve got a mountain load of work to finish up.
WOD 102109
For time of:
45 Kb Swings @ 32kg(M)/20kg(W)
90 Squats
30 Kb Swings @ 32kg(M)/20kg(W)
60 Squats
15 Kb Swings @ 32kg(M)/20kg(W)
30 Squats
Results: 14:37
Towards the second round, I could feel the soreness in my lower back and man, I haven’t felt this kinda soreness in a looooong time. This could’ve been caused by the DOMS from Mondays’ domination of three girls/workouts. Lesson learnt, don’t be to greedy when it comes to doin’ hot chicks. It’s time to give my lower back a rest, no back workouts for the next couple of days.

Mid-swing, photo courtesy of Pushmore.

AMRAP in 10 minutes
7 Ring Push Ups
7 Toes to Bar
Results: 6 rounds + 5 push ups
I sorta jumped unto the bar at the first set of toes to bar and I think I pulled something on my right shoulder. FML >.< Need to do some stretches to make sure the pull doesnt get worse.

After the workouts, did a bit of skill training on the jumping muscle up. Am getting the hang of the transition but after the 3rd time, it seems to be mental 0.o Need more practise.

A video from www.stumptuous.com on exercise for shoulder rehabilitation

As I drove to Lumut, I did a mental sun dance, hoping that the weather would hold for Kenneth and Kee Li’s beach reception. And thanks to the big Kahuna up there, the weather was splendid! Upon arriving at Pangkor Laut Resort, I headed straight to Kenneth and Kee Li’s villa and we started our portrait session immediately. After that we headed over to Emerald Bay where the intimate beach reception was held.

And let me tell you, this reception definitely goes into my top ten list of the most fun, meaningful receptions that I’ve shot (so did the previous two! What luck, three awesome intimate weddings in a row :D). To be with your family members and closest friends, touching and funny wishes from everyone to the newlyweds, performances by their friends (Kee Li’s friends sang & danced to Beyonce’s ‘Single Ladies’!), a huuuuge surprise for the bride from the groom that made her bawl her eyes out ;p, heartfelt thank you speeches from the couple, having fun and I mean REALLY having fun throughout the night - THIS is how a wedding should be celebrated. Together with Jasemaine, who did the videography for their wedding, we agreed that it was indeed a fun-filled celebration!

Without further ado, here’s some of my favourite shots from the short and sweet portrait session followed by shots from the beach reception. Enjoy!

Before heading over to Emerald Bay where the beach reception was to be held, I took some prep shots of Kee Li. 
Check out the awesome caricature painting on the right? It was a gift from one of Kenneth and Kee Li’s talented friend.

Pangkor Laut Resort’s wedding planner did an awesome job with the decor. 

Kee Li’s grand entrance with her parents :) You look absolutely gorgeous!

Cheers to the newlyweds!

Part of the night’s festivities. Kenneth’s younger brother and sister were the emcees for the night and let me tell you, they were FANTABULOUS! Like professionals, they kept everyone entertained throughout the night. Hmmm….lemme check whether or not they’re available for hire ;) 

Ooooo…we were blessed with lovely weather. 
Dedications to, and from, family and friends :)

Kee Li and Kenneth, it was great to see you two have fun that night. And you know what I loved? I loved the fact that your parents were agreeable to you two having a small, meaningful reception instead of a huge banquet where you wouldn’t know half the guests ;p That fact allowed you to really celebrate your union with the ones who matter most in your lives and it was a pleasure to be part of such a joyous occassion.

Kenneth, hats off to you for pulling off such a big surprise for your lovely bride. You are a man of few words but when you start talking (or in this case singing ;p), you sure did impress everybody. And Kee Li, you were absolutely gorgeous that night. Yes, there were loads of tears going on but they were tears of joy and I am so happy for you two! Thank you again for having me be part of the celebrations :) Here’s to love, laughter and many more happy occasions for your years ahead!

Helen
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
Results: 19:03
Last time I did this was back in February and my time then was 15:20. Which means I now suck. Big time. Aaaarrrggghhhh!! *emo*

Dianne
21-15-9 reps for time of:
Deadlift @ 55kgs
Handstand Push Ups
Results: 9:01
Last I did this was just last month. Aaaaaaannnd…….my time then was 6:58. Which means I now suck. Big time. Waitaminute. That sounds familiar…

Elizabeth
21-15-9 reps for time of:
Cleans @ 30kg
Ring Dips
Results: 9:08
This is the first time I’ve done Elizabeth. Since I have no previous time to compare it to, all I can say is, Elizabeth’s not so funny after doing Helen and Dianne consecutively >.< My form for the cleans aren’t perfect yet, was using a lot of my upper body instead of launching off with my legs. Need to work on them cleans yo.

Well, laidback in terms of working out anyway. Went for Vinyasa 2 on Saturday morning and I struggled through the poses as my legs were feeling tight from the deadlifts on Friday. Definitely need a dosage of yin for a good stretch!

I *heart* you…and you…and you…you too. Yes, I ate. A lot. 
Catalyst for the trip - The Image is Found’s Shootshop :) L-R: Nate, Linda, Jenny, Jaclyn & I shot by Eadwine

The world’s best hosts, Laura and David whom I actually shot earlier this year. Thanks again you two :D

Did the tourist thang!