Tuesday, 16 September 2014

Triple drop set circuits

Want to lose weight? Want a quick but effective workout? Want to triple the burn (and pain!)?

If yes, you should try doing triple drop set circuits.

Triple drop what? *guffaw*

Please don't let the grand-sounding name scare you. It's pretty simple actually.

Here's the concept:

You select an ideal weight that will adequately challenge you for a triple drop set of 12 reps, 10 reps and 8 reps with 10 seconds of rest between each set. Once you complete the drop set of 12-10-8 reps, that's considered 1 set. You do 3 sets for each movement or each muscle group.

In a triple drop set circuit, you'll apply the above concept for 1 chest movement, 1 back movement, 1 leg movement, 1 shoulder movement, 1 triceps movement and 1 biceps movement. 6 movements or muscles groups in total. You move from 1 movement to the other with just 10 seconds of rest between each movement. Once you finish all 6 movements, repeat the entire workout once more and you are done!

I bet my last dollar you'll ache all over the next day! No pain no gain, right? *guffaw*

Thursday, 11 September 2014

Gemstone, 2009, Estate Red, Napa Valley, California

Property of Mr Flabby Less
Gemstone, 2009, Estate Red, Napa Valley, California

My good friends visited Napa Valley and they brought back this bottle of wine to share. It was delicious to say the least!

This wine is a blend of 68% cabernet sauvignon, 24% merlot, 4% cabernet franc and 4% petit verdot. Wonderful fruity nose especially blackberries. Luscious taste of dark chocolate, mocha, toffee, dark fruit, licorice and blackberry jam. Hint of oak. Concentrated, fleshy, chewy and silky smooth. Massive wine with impressing finishing. Lot of tannins still. Decanting is required- minimum 2 hours.

Drinking well but I'm sure it'll be even better over time until 2020.

This is a 91-pointer by RP.

Friday, 5 September 2014

Frank Phelan, 2009, Saint-Estephe, Bordeaux

Property of Mr Flabby Less
Frank Phelan, 2009, Saint-Estephe, Bordeaux

Deep, concentrated ruby in color. Rich, complex ripe red and black fruits aromas on the nose and flavours on the palate. Tastes of interwoven blackberry and raspberry jam with smooth dark chocolate. Excellent structure. Approachable tannins and acidity. 75% merlot and 25% cabernet sauvignon. Drinking well now, but it will age beautifully through 2018. 

Although this is the second label of Chateau Phelan-Segur, it doesn't feel as if it's second best. Sure it's much more affordable compared to it bigger brother but Frank Phelan stands on its own pedestal and wears its own crown.

Thursday, 28 August 2014

Complete arm workout

If you want to have nice arms, you'll need to focus on both bicep and tricep exercises. Most people just focus on their bicep as they want to show off their guns. But seriously, you need to train your tricep too for a fuller looking arm. 

One of the most effective workouts for building muscle in the arms is using a training technique called "Positions of Flexion". This basically means training your biceps and triceps through their full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscles in the completely stretched position, and then finishing with an exercise that works the muscles in the fully contracted position.

This concept is certainly not new and Arnold Schwarzenegger previously used this style of training for his workouts. His arm development was stunning to say the least.

Give the below workout a try! I'm very pleased with the results!


1. Standing Barbell Curl

2. Incline Dumbbell Curl 

3. Seated Concentration Curl


1. Close Grip Barbell Bench Press

2. Overhead Barbell/Dumbbell Tricep Extension

3. Dumbbell Kick Back


Friday, 15 August 2014

Lemon wedge in your glass of water? Think again!

Do you like your glass of sky juice flavoured say with a wedge of lemon?

I sure do! This is especially so at restaurants. It makes me feel more “atas” (classy)!

Let me warn you. You might be drinking more than you bargained for as those garnishes could be serving up a doze of unappetizing organisms!

Researchers swabbed the rinds and flesh of lemons from some restaurants and found that a mindboggling 70% of them have microbial growth! The samples were collected as soon as the beverage was served, before drinking or touching. Researchers speculated that these microorganisms could have possibly come from the restaurant employees or raw meat or poultry contamination.


It’s rather weird as although lemons have known antimicrobial properties, a wide variety of microorganisms may still survive on the flesh and the rind of a sliced lemon. This means that lemon slices added to beverages may include potentially pathogenic microbes! Ouch! Yikes!

Most employees handle lemons with their bare hands and they may not diligently wash and scrub the lemons. It's also easy for a worker's hands, whether it be a bartender serving up a drink or a chef slicing the fruit in the kitchen, to cross-contaminate after dealing with patrons, washing glasses and handling food.

But fret not! According to researcher, there is only a small but distinct risk that lemon wedges might make you sick. Usually there would be no infection, but there is a small possibility. Our immune system is usually pretty good at fighting these microbes.

So you may just decide to squeeze the lemon juice directly into the water instead of throwing in a lemon wedge into your glass? Well, doing so will reduce exposure but you’ll never be able to eliminate it 100%. This is because even the flesh of the lemon can be contaminated!


But please don’t freak out just yet. You need to realize that similar organisms are present in all restaurants and in every surface area. This includes ketchup bottles and salt and peppershakers to menus and table surfaces! And the same likely goes for a variety of other drink garnishes too such as onions, limes, cherry etc.


So how do your manage this or protect yourselves? Start by adopting the most basic of action- hand washing as frequent as possible and/or use hand sanitizers Choosing a clean restaurant also helps but there’s no guarantee. If you still feel freakish, your best bet could be to cook and eat at home. But that too doesn’t guarantee anything.

Saturday, 9 August 2014

Chateau Palmer, 2001, Margaux, Bordeaux

Chateau Palmer, 2001, Margaux, Bordeaux
Property of Mr Flabby Less

Dark ruby in colour. Sweet potpourri aromatics of dark fruits, pencil shavings, tobacco smoke, cocoa and mild leather. Velvety palate. Elegantly balanced. Concentrated. Has depth. Taste of dark fruits, mild spice and mineral. Tinge of green pepper after taste. Silky smooth. Decent finish of cedar and cassis. Firm tannins.

Third growth. Quite stubborn so needs patience when opened. Ideally decant for at least 1.5 hours.

Wednesday, 30 July 2014

Chateau Fleur Cardinale, 2008, Saint-Emilion, Bordeaux

Property of Mr Flabby Less
Chateau Fleur Cardinale, 2008, Saint-Emilion, Bordeaux

This Saint-Emilion Grand Cru Classe is a 91 pointer by RP comprising 70% merlot, 20% cabernet franc, and 10% cabernet sauvignon. This dark purple wine is medium to full bodied, concentrated, has lush texture with a nice bite/chew, silky smooth with rounded and elegant tannins, balanced and seductive. I enjoyed the lengthy finish with a nice lingering aftertaste of anise, coffee, chocolate, licorice and plum. The slight oaky taste offers character. This wine also offers beautiful perfume of blackberries, earth and flowers. Drinking very well now right up to 2020.