30th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.30 pm

Trajentamet @  7.30 pm

SUPPLEMENTS

1 fish oil @ 7.45 pa.m.

DIET

Breakfast: Roti chanai, two sunny side up and cup of coffee

Lunch: Two bananas

Dinner: Basmati rice, spicy sardine curry and gaichoy with tomyam soup

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

 8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

29th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

7 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with dates and raisins

Lunch: Subway sandwich rye bread with tuna, mozzarella cheese, spinach and cucumber

Dinner: Noodles with gaichoy fried banana prawns, chicken sausage and eggs

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 100 climbing steps 

 7500 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

       Noah with his turtles

28th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

7 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 6.30 pm

Trajentamet @  6.45 pm

SUPPLEMENTS

1 fish oil @ 9.00 a.m.

DIET

Breakfast: Oatmeal with dates, raisins, pepitas and cashews

Lunch: Subway sandwich with tuna, cucumber, cheese, and spinach

Dinner: Vermicelli noodles with banana prawns, chicken sausages and two eggs

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

7500 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

26th July 2024

Weight: 69 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

6 hours of sleep

MEDICATION

Trajentamet c@ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 2.0 0 pm

Trajentamet @ 5.00 pm

SUPPLEMENTS

1 fish oil @ 7.00 a.m.

DIET t

Breakfast: Oatmeal with banana

Lunch: Lamb beriyani and mixed vegetables

Dinner: Lamb biryani and vegetables

EXERCISE  

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers.sy

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100  climbing steps 

 6000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

         My neighbour's ivy

27th July 2024

Weight: 69 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @  7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 9.00 a.m.

DIET

Breakfast: BBQ cheeseburger and coffee

Lunch: 

Dinner: 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 100 climbing steps 

 3000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Vegetable salad with olive oil

25th July 2024

Weight: 69 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 7.30 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with raisins and coffee

Lunch: Rice with spicy chicken and fried beans

Dinner: Rice with spicy chicken curry 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

 5000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

Our ivy plant in our bathroom 

24th July 2024

Weight: 69 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

3 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 3.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with sultanas and coffee

Lunch: Fried rice, Hokkien mee and mee hoon goring

Dinner: Fried rice

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

7000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

 Home-made char kwayteow 

23d July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

6 hours of sleep

MEDICATION

Trajentamet @ 8.00 am

Amlodipine @ 8.00 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with bananas and coffee

Lunch: Rava thosay and teh tarik

Dinner: One banana

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

 5000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

                   Sothi

22nd July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.3 liters

BG:   @  am

BP: 143/85/73 @ 3.30 pm

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 3.45 pm

Trajentamet @ 4.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with raisins and teh tarik

Lunch: Rice with spicy sardine, pumpkin soup and stir-fried okra

Dinner: Rice with spicy sardine, pumpkin soup and banana 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

5000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

  Vegetable salad with 

   extra virgin first cold 

     pressed olive oil 

21st July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.2 liters

BG:  @  am

BP:  @ am

9 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with raisins and coffee 

Lunch: Rice with spicy chicken and pumpkin soup

Dinner: Fried rice

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 100 climbing steps 

 7000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

              Yellow Bells

20th July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.2 liters

BG:  @  am

BP: 120/80/81 @ 8.50 am

8 hours of sleep

MEDICATION

Trajentamet @  9.30 am

Amlodipine @ 9.30 am

Dutasteride @  5.00 pm

Trajentamet @ 8.00  pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Nasi lemak and teh tarik 

Lunch: Rice with chicken curry, pumpkin soup and fried long beans 

Dinner: Banana and walnut cake

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 100 climbing steps 

 7000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls is 

         Walking with Noah

               in Kiara Bay

19th July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.3 liters

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 8.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with raisins and cashews

Lunch: Char kway teow and mug of tea

Dinner: Rice with spicy chicken and fried beans

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

8000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

    Walking in Kiara Bay with             my grand-nephew 

18th July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 8.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with sultanas, cashewnuts and slice of fresh watermelon 

Lunch: Stir-fried noodles

Dinner: Rice with spicy chicken

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

4000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

   Northern Illinois University

             1984-1991

17th July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2 2 liters 

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 10.00 am

Trajentamet @ 7.15 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with sultanas 

Lunch: Rice with cabbage and sothi

Dinner: Rice with cabbage, sothi and bean sprouts

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 100 climbing steps 

5500 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

At the newly-opened Maharaja Hotel in Denpasar, Bali. With me is a Hindu Balinese named Gedut standing next to a statue of Ganesh the Hindu God of wisdom.

14th July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.2 liters

7 hours of sleep

MEDICATION

Trajentamet @  7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 10 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Oatmeal with sultanas and cashews

Lunch: Rice with chicken, cabbage and sothi

Dinner: Thosey with fish curry and teh tarik

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

 5000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

                New York

16th July 2024

Weight: 71 kg

Height: 172 cm

BMI: 24

Hydration: 2.3 liters

7 hours of sleep

MEDICATION

Trajentamet @ 7.00  am

Amlodipine @ 7.00 am

Dutasteride @ 9 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

DIET

Breakfast: Oatmeal with raisins and cashews

Lunch: Roti paratta and teh tarik

Dinner: Basmati rice with fried cabbage and sothi 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

7000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

        Victoria, capital of 

          British Columbia

13th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 2.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ a.m.

DIET

Breakfast: Nasi lemak and apple juice

Lunch: Roti chanai and teh tarik 

Dinner: Fried rice with green vegetable

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

5000   walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

            Cardinal Soter 

Cardinal Soter 

15th July 2024

Weight: 71ckg

Height: 172 cm

BMI: 24

Hydration: 2.3 liters

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

DIET

Breakfast: Oatmeal with raisins and cashews

Lunch: Basmati rice with fish curry and okra

Dinner: Roti paratta and dosey 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

100 climbing steps 

 5000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

        Malacanang Palace

12th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.05 a.m.

DIET

Breakfast: Oatmeal with almond meal and cashews

Lunch: Fried basmati rice with anchovies, eggs and gaichoy 

Dinner: An apple

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

11000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

              Miami Beach

11th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG:  5.8 @ 7.00 am

BP: 130/68/72 @ 7.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 9.00 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.00.am.

DIET

Breakfast: Oatmeal with almond meal, cashews, dates, pepitas and cappuccino 

Lunch: Turkish pizza

Dinner: Banana, an apple and a mandarin

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 100 climbing steps 

 11000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

         Denver, Colorado 

10th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 7.00 am

BP: 130/78/72 @ 7.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 8.00 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.45 a.m.

DIET

Breakfast: Oatmeal with almond meal, cashews, dates, sultanas, pepitas and mug of cappuccino 

Lunch: Basmati rice with spicy lamb and wombok soup

Dinner: Two slices of egg-toasted dark rye sourdough bread

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

12000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

When we arrived in heavy snow around midnight on 8th January, 1985, Holiday Inn Hotel in Memphis offered us free accommodation in their living room and free breakfast as all the hotels were fully booked for Elvis' birthday celebrations, January 8th, 1985. That's American kindness!

9th July 2004

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.3  @ 7.30 am

BP: 111/60/73 @ 5.10 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.00 am

Amlodipine @ 7.00 am

Dutasteride @ 5.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 7.00 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates, cashews and coffee

Lunch: Lamb chop and noodles

Dinner: Roti paratta with cheese and an orange 

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

10000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

  My parents' grave in Cheras 

8th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.4 @ 6.00 am

BP: 121/76/100 @ 1.35 pm

8 hours of sleep

MEDICATION

Trajentamet @ 6.30 am

Amlodipine @ 6.30 am

Dutasteride @ 8.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 6.45 a.m.

DIET

Breakfast: Two slices of egg-toasted seven grain sourdough bread and coffee

Lunch: BBQ cheeseburger and coffee

Dinner: Couscous salad with cheese and pumpkin

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

10000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

       April 15, 1984 portrait

7th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2 3 liters

BG: 5.4  @ 6.00 am

BP: 121/73/72 @ 6.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 7.30 am

Amlodipine @ 7.30 am

Dutasteride @ 9.00 am

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 7.00 a.m.

DIET

Breakfast: Oatmeal with chia, almond meal, dates and coffee

Lunch: Roti paratta and fried eggs

Dinner: Basmati rice with stir-fried fish and wombok soup

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 200 climbing steps 

7000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

           MTC, KL, 1962-63

4th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.3 liters

BG: 5.2 @ 8.00 am

BP: 130/78/77 @ 8.00 am

8 hours of sleep

MEDICATION

Trajentamet @ 8.10 am

Amlodipine @ 8.10 am

Dutasteride @ 9.05 am

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m.

DIET

Breakfast: Oatmeal with almond meal and coffee 

Lunch: Fried rice with eggs, anchovies, and wombok

Dinner: One banana

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 120 climbing steps 

 7000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

6th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.7 @ 8.10 am

BP: 133/72/73 @ 8.10 am

9 hours of sleep

MEDICATION

Trajentamet @  8.30 am

Amlodipine @ 8.30 am

Dutasteride @ 1.00 pm

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.35 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates, quinoa and coffee

Lunch: BBQ cheeseburger and coffee

Dinner: Greek salad and chicken schnitzel sandwich

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

16000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

                 Austin, TX

5th July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 8.30 am

BP: 131/78/75 @ 8.30 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.35 am

Amlodipine @ 8.35 am

Dutasteride @ 9.00 am

Trajentamet @ 6.45 pm

SUPPLEMENTS

1 fish oil @ 8.45 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates, cashews and mug of coffee

Lunch: Chicken and potato chips

Dinner: Basmati rice with stir-fried salmon and eggplant

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

11,000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

       Aloy arriving in church

3d July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.05 am

Amlodipine @ 8.05 am

Dutasteride @ 9.00 am

Trajentamet @ 6.00 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Oatmeal with sorghum,  dates, almond meal

Lunch: Basmati rice with spicy chicken 

Dinner: Basmati rice with pan fried lamb chop

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

15000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

2d July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

9 hours of sleep

MEDICATION

Trajentamet @ 8.00am

Amlodipine @ 8.00 am

Dutasteride @ 6.00 pm

Trajentamet @ 6.30 pm

SUPPLEMENTS

1 fish oil @ 8.05 a.m.

DIET

Breakfast: Oatmeal with almond meal, dates, cashews and coffee

Lunch: Basmati rice with chicken curry 

Dinner: A banana

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 200 climbing steps 

 13000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

30th June 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 6.0 @ 8.00 am

BP: 121/68/79 @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.05 am

Amlodipine @ 8.05 am

Dutasteride @ 1.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m.

DIET

Breakfast: Oatmeal with dates,almond meal and mug of coffee

Lunch: Bowl of Ramen noodles

Dinner: Basmati rice with lentils and wombok

EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

200 climbing steps 

13000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

     My brother and I in 1948

1st July 2024

Weight: 67 kg

Height: 172 cm

BMI: 23

Hydration: 2.2 liters

BG: 5.5 @ 8.00 am

BP: 135/72/78  @ 8.00 am

9 hours of sleep

MEDICATION

Trajentamet @ 8.10 am

Amlodipine @ 8.10 am

Dutasteride @ 8.00 pm

Trajentamet @ 7.00 pm

SUPPLEMENTS

1 fish oil @ 8.10 a.m.

DIET

Breakfast: Two slices of egg-toasted seven-grain bread and mug of coffee

Lunch: Roti paratta with cheese

Dinner: Fried basmati rice with wombok, eggs and anchovies

 EXERCISE 

100 deep breathing

100 air cycling

100 torso twists

100 reverse crunches 

100 diaphragmatic breathing 

100 mountain climbers

100 butterfly pose

100 calf acupressure

100 thigh acupressure

100 arm acupressure

100 foot acupressure 

100 plastic ball squeezes

1000 soleus pushups

 200 climbing steps 

 14000 walking steps

1000 slow jogging

100 deep squats

100 wall slides

100 alternate knee taps

100 fire hydrants

100 seconds balasana

100 seconds cobbler pose

100 chest press

100 leg press

100 hammer curls

100 bicep curls 

100 tricep curls 

       My younger brother's

            birthday today