0. — G9 progress this past quarter… half ranked /chronologically/ and by noteworthiness ##a form of cognitive self-talk:
1. updated BGC.xls, DJDJ.xls and noNeedUSA.xls
2. 5/wk routine customized for DJDJ stay

---

• scheme052 and scheme123 for long passwords improved incrementally
• BofA, poems pw improved and dram-refresh started
• psbc::gp set up with all the pieces… due diligence on strict banking controls
• Php 9990 reconciled .. lots of legwork
• Channel 520 fully utilized on the Deepavali trip
• SNEC appeal started
• starhub account security PIN updated
• spee: charging cable; condom
• CCB set up
• reached out to Song Ern
• — traditional targets:
• work
  • Sa: 2h
• kids
• Stand
  • Tu: 30m]ff
• stretch
• muscle maintenance # current priority: upper-body strength >▼flexible > ▲full body muscle (endurance) > CRE #5/wk
  • Mo: 10×3, 10,10,20,10,10
  • Tu: 10,10,20,10,10,10,10
  • Wd: 10×5; push-up 20,20,20,40
  • Fr: 9-30..G-30 in one go
  • Sa: G-15, G-9 doubles
• CRE
  • Tu: sweaty catching game with kids

1. — progress these few weeks:
2. scheduled call between aunt Genn and boy
3. update and save pw for icbc and psbc
4. found out from Citi about USD cheque fee
5. gathered some FIX JIV questions ..
6. [$=with a value indicated by a specific dollar amount]
7. see also stressors around bj15d

---

• printed wall posters for boy
• — Supper battles
• delayed past 11 ?????? Wd
• left food to next morning ???? Th
• — traditional targets:
• Work: Su 2h
• techxx
  • Sa 2h FIX IV questions
  • Su 1h FIX
• kids
  • Fr: 10m math with meimei; long chat with boy
  • Sa: 2H bike trip + lunch/dinner with boy
  • Su: 6h trip + dinner with boy
• standing
  • Th 30m]ff
  • Fr: 60m]ff
  • Su: 30m]ff
• stretch:
  • Wd: 15m]mrt
  • Th: 15m]mrt
  • Fr: 15m]mrt
  • Sa: 60m tough session
  • Su: 40m tough but rewarding stretch at Bedok Jetty
• muscle maintenance # current priority:▲upper-body strength >▼flexible > CRE #5/wk
  • Wd: chin-up 15,15,20, 10,10,15,15
  • Th: (piggyback) chin-up 10,10, 15, 20
  • Fr: chin-up, 10, 10, 15,20,20,20
  • Sa: chin-up 10
  • Su chin-up 20
• CRE
  • Wd: G-9,
  • Fr: sq 8x
  • Sa: 2H uphill cycling sweaty cardio, hours after some sweaty flow yoga
  • Su: 6km jogg

====Diet

0. — G9 progress this past quarter… half ranked /chronologically/ and by noteworthiness ##a form of cognitive self-talk:
1. updated BGC.xls, DJDJ.xls and noNeedUSA.xls
2. Nokia router setup .. WMF, re-wiring, calling Starhub for troubleshooting
3. scheme052 and scheme123 for long passwords improved incrementally
4. 5/wk routine customized for DJDJ stay

---

• BofA, poems pw improved and dram-refresh started
• psbc::gp set up with all the pieces… due diligence on strict banking controls
• Php 9990 reconciled .. lots of legwork
• psbc::gp set up … lots of legwork
• Channel 520 fully utilized on the Deepavali trip
• SNEC appeal started
• — traditional targets:
• work
  • Su 2h
• kids
  • Su: 30m math
• Stand
  • Sa 1h
  • Su 2h
• stretch
  • Wd: 10m
  • Su: 5m]shower
• muscle maintenance # current priority: upper-body strength >▼flexible > ▲full body muscle (endurance) > CRE #5/wk
  • Su: (qualified active day) 15min gym
  • Mo: sq 10+8+4x, upper body 10m
  • Wd: sq 24x; gym 20m
  • Fr: gym 30m
  • Sa: too tiried after overnight flight
• CRE
  • Su 3/Nov: 3k uphill

1. — progress these few weeks:
2. scheduled call between aunt Genn and boy
3. drilled two holes for picture hanging; main door friction improved;
4. I hated myself for procrastination on the 2 emails requested by NCT, but I still got them sent :). Then I spoke to him on 21 Oct despite my mental stress
5. tried WPS office suit
6. update and save pw for icbc and psbc
7. [$] USD transfer out from HSBC.sg .. better than expected (valuable learning)
8. [$=with a value indicated by a specific dollar amount]
9. see also stressors around bj15d

---

• sgNS + FGO .. discussed with grandpa, wife and Raymond. Wrote long, therapeutic email about Grandpa discussion.
• BGC buyer .. selfless referral to R.Teo
• reaching out to Touch and FGO
• — Supper battles
• delayed past 11 ?????? Th, Tu
• left food to next morning ????
• — traditional targets:
• kids: Sa/Su cycling with boy
• standing
  • Th: 60m]ff
  • Su: 30m
• stretch:
  • Fr 15m]mrt
  • Sa 15m]mrt
  • Su 15m]mrt
• muscle maintenance # current priority:▲upper-body strength >▼flexible > CRE #5/wk
  • Fr: chin-up 15,15,10,15,20, 20,20, 18
  • Mo: chin-up 10, 15, 20,20,20,15
  • Tu: chin-up 10,15,15,15,15, 10,10,10
• CRE
  • Sa: 8k jogg
  • Su (despite abrasions): loaded sq 4+6x;  a few hours of sweaty cycling incluing many slopes;

====Diet

0. — G9 progress this past quarter… half ranked /chronologically/ and by noteworthiness ##a form of cognitive self-talk:
1. updated BGC.xls, DJDJ.xls and noNeedUSA.xls
2. Nokia router setup .. WMF, re-wiring, calling Starhub for troubleshooting
3. DJDJ stay .. xRay/Hep done; claim paid out

---

• scheme052 and scheme123 for long passwords improved incrementally
• BofA, poems pw improved
• — traditional targets:
• kids
  • Wd: math for 2h
• office
• stand
  • Th 1h]ff
• stretch
  • Wd: 60 tough session; 15m]mrt
  • Th: 5m]shower
• muscle maintenance # current priority: upper-body strength >▼flexible > ▲full body muscle (endurance) > CRE #5/wk
  • Tu: 10×4, 15,10,15,10
  • Th: sq 8x
  • Fr: 10×6,10×3
  • Sa: 10,10,15,15,10
• CRE
  • Th: 3k slow

1. — progress these few weeks:
2. set up hdmi switch .. weekend sanctuary
3. scheduled call between aunt Genn and boy
4. drilled two holes for picture hanging; main door friction improved;
5. I hated myself for procrastination on the 2 emails requested by NCT, but I still got them sent :). Then I spoke to him on 21 Oct despite my mental stress
6. tried WPS office suit
7. update and save pw for icbc and psbc
8. CGC arrangement improved .. frequency, medication,
9. [$] USD transfer out from HSBC.sg .. better than expected (valuable learning)
10. [$=with a value indicated by a specific dollar amount]
11. see also stressors around bj15d

---

• pillbox .. proven effective
• 2020 py certificate backed up in google drive
• sgNS + FGO .. discussed with grandpa, wife and Raymond. Wrote long, therapeutic email about Grandpa discussion.
• sent Y2K phone to XMS
• back up studio photos for wife.. my google drive
• returned meimei’s toy to Ikea
• — Supper battles
• delayed past 11 ??????
• left food to next morning ????
• — traditional targets:
• office work:
  • Sa 1h
  • Su 1.5h
• early sleep:
• kids
  • Wd meimei math
• standing
  • Sa 1h]ff
  • Su: 2h]ff
  • Mo: 1h]ff
  • Tu: 3h]ff
  • Wd: 30m
• stretch:
  • Mo 15m]mrt
• muscle maintenance # current priority:▲upper-body strength >▼flexible > CRE #5/wk
  • Mo: 20,20,20,15,10,20
• CRE
  • Sa: stairs 21+9 in two segments
  • Su: slow jogg 2k; G-9; sq 4x
  • Mo: G-9; lunges x 1
  • Tu: 3.3k slow jogg but against rain; fast cycling 60m crossing two overhead bridges
  • Wd: 8k slow jogg with some load

====Diet

0. — G9 progress this past quarter… half ranked /chronologically/ and by noteworthiness ##a form of cognitive self-talk:
1. updated BGC.xls, DJDJ.xls and noNeedUSA.xls
2. Nokia router setup .. WMF, re-wiring, calling Starhub for troubleshooting
3. DJDJ stay .. xRay/Hep done; claim paid out

---

• scheme052 for long passwords improved incrementally
• Mayb khm, citi.NA pw improved
• HP cartridge
• — traditional targets:
• kids
  • Sa: math
• office
  • Su: 6h
• stand
  • Th 1h]ff
  • Su: 1h]ff
  • Mo: 2h at home even though tired
• stretch
  • Th: 15m]mrt
  • Su: 10m ] shower
• muscle maintenance # current priority: upper-body strength >▼flexible > ▲full body muscle (endurance) > CRE #5/wk
  • Th: G-19 doubles; G-9 doubles; sq 4x
  • Fr: 10,10,15,20,10,15 = 80; G-9
  • Sa: chin-up 10×5; G-9; sq 4x
  • Su: lunges 100+ … legs tired hours later!
  • Mo:sq 4x; G-30
• CRE
  • Su: 2.5k

1. — progress these few weeks:
2. drilled two holes for picture hanging; main door friction improved;
3. A/C improved
4. I hated myself for procrastination on the 2 emails requested by NCT, but I still got them sent 🙂
5. [$] MB.khm TD fixed. $3k received from FLI2
6. tried WPS office suit
7. update and save pw for icbc and psbc
8. researched about private counselling clinics as emergency backup facilities.
9. [$] USD transfer out from HSBC.sg .. better than expected (valuable learning)
10. [$=with a value indicated by a specific dollar amount]
11. see also stressors around bj15d

---

• CGC arrangement improved .. frequency, medication,
• pillbox .. proven effective
• — Supper battles
• delayed past 11 ?????? Mo, Tu
• left food to next morning ????
• — traditional targets:
• office work:
• early sleep: Wd
• kids
  • Tu: playground meimei
  • Wd: night stroll with meimei
  • Fr: movie night with meimei
• standing
  • Mo 2h]ff
  • Fr 1h]ff
• stretch:
  • Tu: 5m]shower, 15m]mrt
  • Wd: 15m]mrt
  • Fr: 15m]mrt
• muscle maintenance # current priority:▲upper-body strength >▼flexible > CRE #5/wk
  • Tu: chin-up 20,20,15,15,20
  • Fr: chin-up 15,15,15,20,20,20
• CRE
  • Mo: G-9, 9-19; sq 8x
  • Tu: G-30 carrying laptop/water
  • Wd: G-9 twice, lunges 2 rounds
  • Th: G-9 twice, lunges 4 rounds, 1.2 km slow jogg

====Diet

1. — progress these few weeks:
2. drilled two holes for picture hanging; main door friction improved;
3. A/C improved
4. I hated myself for procrastination on the 2 emails requested by NCT, but I still got them sent 🙂
5. ]$] MB.khm TD fixed. $3k received from FLI2
6. [$] USD transfer out from HSBC.sg .. better than expected (valuable learning)
7. [$=with a value indicated by a specific dollar amount]
8. see also stressors around bj15d

---

• researched about private counselling clinics as emergency backup facilities.
• CGC arrangement improved .. frequency, medication,
• visited Dr ColinOng
• tried WPS office suit
• researched wpress domain change
• update and save pw for icbc and psbc
• — Supper battles
• delayed past 11 ?????? Wd, Th, Fr, Su
• left food to next morning ???? Wd, Th, Fr
• — traditional targets:
• office work:
  • Sa: 2h
• kids
  • Su: meimei learning to leap
• standing
  • Fr: 2h]ff
  • Su 5h
• stretch:
  • Wd: 15m]mrt
  • Th: 15m]mrt
  • Sa: 15m]mrt
• muscle maintenance # current priority:▲upper-body strength >▼flexible > CRE #5/wk
  • Wd: chin-up 10,15,20, 15, 20, 10,10
  • Th: chin-up 15, 15, 20,20, 15, 10
  • Fr: chin-up 10,10,20,20,  (SCB trip) 20×2
  • Sa: (piggyback) chin-up 15, 20, 15, 10
  • Su: 15,15,10, 10×9
• CRE

====Diet

0. — G9 progress this past quarter… half ranked /chronologically/ and by noteworthiness ##a form of cognitive self-talk:
1. updated BGC.xls, DJDJ.xls and noNeedUSA.xls
2. Nokia router setup .. WMF, re-wiring, calling Starhub for troubleshooting
3. DJDJ stay .. xRay/Hep done; claim paid out

---

• scheme052 for long passwords improved incrementally
• Mayb khm, citi.NA pw improved
• HP cartridge
• — traditional targets:
• kids
  • Sa, Su: 30m math
• office
  • Sa: 6h
  • Su: 3h
• stand
  • Sa: 1h]ff
• stretch
  • Wd: 60m; 15m]mrt
• muscle maintenance # current priority: upper-body strength >▼flexible > ▲full body muscle (endurance) > CRE #5/wk
  • Fr: chin-up 10,10,15,10,10.10.15 = 80
  • Sa: G-9, G-9; sq 6x
  • Su: 9-30; sq 6x
• CRE
  • Mo: 3k with some slopes
  • Tu: G-9 loaded
  • Wd: G-9 fast