Sahabat

http://www.mybannermaker.com

27 Apr 2011

Apa  menu  yang  saya  makan  semalm ye....

Breakfast :  2 biji  telur , putih  sahaja ( 17*2 = 34  kalori )
                  3  keping  biskut  jacob ( 125 kalori)
                  sedikit  peanut  butter ( agak2  50 kalori )
                  1 mug  green tea ( 3.3 kalori)

Lunch     : 1/2  mangkuk bubur  nasi ( 105 kalori agak2  ni )
                 5  ulas  durian ( 105 kalori agak2  ni)

Dinner    : Giant sosej ( x tau  kira kalori, harap2 below 105 kalori 1 pc je)
                5  batang keropok lekor  ( x tau kira, harap2 below 200 kalori)
                5  ulas  duria ( 105 kalori  agak2  jugak ni)

Supper : 1  biji  epal  merah ( 70 kalori)

So  total  kalori mengikut  anggaran  saya  adalah : 902.3 kalori ( kalau  salah tolong betulkan yea..)

Workout  yang  mampu  saya  buat  hanya 350 kalori  sahaja.

Sebenarnya  saya  target  paling  kurang  500 kalori  setiap  sesi tetapi  semalam  memang  tak  mampu  sangat  sangat...ada  sedikit  rasa  jemu  sejak  akhir-akhir  ni..

Tetapi   target  berat   masih jauhhhhhhhh    lagi  untuk  dicapai...

26 Apr 2011

Semalam puasa , so  masa berbuka  memang beringat sgt  supaya  tidak terlebih makan.Berbuka  dengan nasi  memang mencabar sikit. Lagipun, kalau  terlampau  penuh nanti  tak berdaya pulak  nak  pergi workout  kat gym. So saya hanya  makan :

1 cwn  nasi putih + 1/2 ekor ikan  bakar dgn air asam + 1 cwn tomyam campur

Agak2  dalam  220+70+100 = 390 kalori.  

Workout  pulak  saya berjaya  membakar 750 kalori sahaja.

Cukuplah  untuk  hari itu...cuma  treadmill dengan cross trainer  je..

Janji  kekal  aktif sentiasa..

Masa tiba  kat  Gym tu, saya  cuba  timbang .Terbayang  angka  yang  pelik2  kuar, ye la  lepas  makan  mestui  lah  berat  naik  kan  tapi  angka  yang keluar 61.20kg. Makna nyer tak banyak sgt  naik  atau  berat  saya  sudah  turunnnn????

Tunggu  this  weekend nak update  betul2...


25 Apr 2011

Hari minggu semalam , saya  tak de  pergi  Gym  so  tak   dapat nak  update  the  latest  weight. Minggu  depan baru  update  dan  harap2  akan  mendapat angka  yang  menggembirakan...

Weekend  semalam  saya  telah  makan  terlebih  banyak  daripada  biasa. Risau  jugak  takut  berat  tak  turun  banyak.Dan  paling  merisaukan  saya  berat  naik.Huhhhh  mintak  jangan la  naik  kg  tu..

Menu saya  semalam:

BF  :  roti  pisang  n  air  suam

B  Lunch : 1/2  nasi  lemak & 1/2  fun  fries

lunch  :  1 bj  burger  ayam

Dinner : Nasi  ayam   Hainam

Saya  amat  pasti  kalori  dah  over 1200 nih..
Exercise   pun  tak  buat  jugak  sebab  melayan  anak  nak  pergi  main  air  kat Pedas Wet world.

22 Apr 2011

Top 7 Large Losses due to "Weld Failure" (1977-2007)


1.                  Umm Said Qatar – April 3, 1977 (Weld Failure, Gas Processing Plant, 3 killed,
            US$ 76,350,000/179,000,000)
A tank containing 236,000 barrels of refrigerated propane at 45 °F failed at weld. Nearmiss-accident a year earlier reported at similiar tank weld caused 14,000 barrels of propane released. The possible cause of weld failure was corrosion by the influence of sulphate reducing bacteria that remained inside the tank after hydrotest with seawater.The wave of liquid propane swept over the dikes before igniting a near tank contained 125,000 barrels of buthane. It took eight days to completely extinguished the fire. (Source, Location)

2.      Ekofisk Norway – March 27, 198
Alexandra L Kielland Platform, a semi-submersible oil drilling platform located at Ekofisk field North Sea capsized during a storm. The platform supported by five columns standing on five 22 meter diameter pontoons. The five 8.5 diameter columns on the pontoons were interconnected by a network of horizontal bracings. The cracked bracing made five other bracing broke off due to overload, and the vertical column connected with the cracked bracings became separated from the platform. The platform subsequently became unbalanced and capsized. The investigation showed that a fatigue crack had propagated from the double fillet near the hydrophone mounted to one of the horizontal bracing. Some cracks related to lamellar tearing were found in the heat affected zone (HAZ) of the weld around the hydrophone. Learning from this accident some countermeasures were undertaken including the amendment of the standards in for stability, motion characteristics, manueverability, watertight doors, and structural strength in Mobile Offshore Drilling Units (MODU) Code by the International Maritime Organization. (Source 1, 2)
  
3.      Remeoville Illinois US- July 23, 1984 (Weld Failure, Refinery, 17 killed,
US$ 191,000,000/273,000,000
 A vessel for monoethanolamine absorber was constructed ten years earlier with oneinch thick ASTM A516 Gr 70 steel plates rolled and welded with full submerged arc without post weld heat treatment. Just prior to rupture a 6- inches crack detected at circumferential weld and by the time operator close inlet valve crack spread to 24 inches. The area was already cleared for evacuation and when fire brigade arriving the explosion occured. This explosion created sequential fire and explosion within refinery plant. A boiling liquid expanding vapor exposion (BLEVE) occured in a alkylation unit vessel.
Technical investigation pointed that crack initiated at HAZ of welded shell of the column by hydrogen cracking, and progressed by the mechanism of hydrogen induced stepwise cracking (HISC). Test according to NACE procedure confirmed that material was susceptible to HISC. (Source 1, 2)

4.      Antwerp Belgium – March 7, 1989 (Fatigue/Weld Failure, Petrochemical
Plant, US$ 77,000,000/99,000,000)
Explosion is believed initiated from a hairline crack in welded seam of piping at the aldheyde column. Ethylene oxide escaped from the leak, formed polyethylene glycol (PEG) in the insulation material and accumulated for a period of time. Sequential explosion was believed by the chemical mechanism inside the insulating material and PEG. The explosion caused extensive damage to the plant and it was closed for at least 24 months with total business interuption cost up to US$ 270,000,000. (Source, Location)

5. Richmond California US – April 10, 1989 (Weld Failure, Refinery, 8
injured,US$87,170,000/112,000,000)
Failed line carrying hydrogen gas caused a high pressure hydrogen fire and resulted in flame impingement to calcium silicate insulation of the hydrocracker reactor skirt. The reactor which was 10 to 12 feet in diameter and wall thickness of seven inches failed subseqently. The reactor was in maintenance cycle for hydrogen purging. It is believed that leaking started from a failed elbow of 2-inch line at 3,000 psi. (Source, Location)

6.Dhaka Bangladesh – June 20, 1991 (Weld Failure, Petrochemical Plant,
US$ 71,000,000)
The fertilizer plant which was constructed in 1970 suffer significant damage due to an explosion. The failure of a welded joint between carbondioxide stripper and main cylindrical body resulted in the release of high pressure gas which consisted of ammonia, carbon dioxide, and carbamate liquids. (Source)

7.Westlake Louisiana US – July 28, 1992 (Weld Failure/Corrosion,
Petrochemical Plant, US$ 25,000,000/30,000,000)
A reactor vessel in urea manufacturing unit exploded. The force of the explosion could be felt in areas up to 10 miles from the plant. The fragmented shell of the column propelled up to 900 feet from their original location. The reactor was constructed 25 years earlier with 90 feet tall and 6 feet in diameter. The shell consisted of 4-inches laminations including 3/8 inches stainless steel liner. The explosion resulted from carbamate leaking at the inside vessel. Improper weld on a bracket supporting a tray inside the reactor created carbamate leak and subsequent corrosion and containment of the vessel. (Source,Location)

SUMMARY TOP 7 LARGE LOSSES TO " WELD FAILURE"

Hari  ni , seperti  biasa  pagi pagi  mesti  cek  email dulu. Ini  memang  jadi  aktiviti  normal  bagi  saya  dan  mungkin  juga  pembaca kat luar  sana...saya  rasa  tertarik  dgn  satu  email  ni , promote  training program  berkaitan  dengan  welding. Walaupun  tidak  berkenaan  dengan saya  dan  persekitaran  kerja  saya  tetapi  saya  rasa  adalah  sesuatu  yang  menarik  untuk  kita  berkongsi  info  ini  bersama-sama.


TOP  7  LARGE  LOSSES  DUE  TO “ WELD FAILURE “    ( 1977 – 2007 )
Accident Event
Date
Facility Type
Fatality / Losses
Umm Said Qatar
April 3, 1977
Gas Processing Plant
3 killed, US$ 76,350,000 / 179,000,000
Ekofisk Norway
March 27, 1980
Offshore Platform
123 killed
Remeoville Illinois US
July 23, 1984
Refinery
17 killed, US$ 191,000,000 / 273,000,000
Antwerp Belgium
March 7, 1989
Petrochemical Plant
US$ 77,000,000 / 99,000,000
Richmond California US
April 10, 1989
Refinery
8 injured, US$87,170,000 / 112,000,000
Dhaka Bangladesh
June 20, 1991
Petrochemical Plant
US$ 71,000,000
Westlake Louisiana US
July 28, 1992
Petrochemical Plant
US$ 25,000,000 /30,000,000
Semalam berpuasa  , jadi  target kalori  di bawah 1200k  memang  telah  berjaya  dengan sempurnanya.

menu  masa berbuka : 1 cawan  nasi , 1 cawan tomyam  ayam  dan  1 potong  sambal  sardin  aje.

selepas  solat  maghrib  , makan 1 keping wholegrain  dengan  sambal sardin  sikit.

agak2  bawah  800k  rasenyer  tu..


So  hari  ni , saya  memang  kontrol  skt  selera  takut  terlajak. Biasanyer  perasaan  nak  balas  dendam  makan  memang  cepat , terutamanya  apabila  semalam  kita  berpuasa. sure  hari  ni  teringin  nak  makan  banyak  kunon2  nak  kaber  yang  semalam  punya  bajet  makan kann....

so,  kena  sentiasa  konsentrate dgn  target  idaman......

21 Apr 2011

My journey.....

Hi uols ,  inilah rekod berat  saya. Betapa  lambat nyer 
berat  saya  mahu turun..hampir 5 bulan baru turun 
6.5 kilo  aje....

Date
kg
loss/gain
07.12.2010
67.50

02.01.2010
66.40
-1.10
09.01.2011
65.40
-1.00
16.01.2011
64.60
-0.80
23.01.2011
65.20
0.60
30.01.2011
64.40
-0.80

14.02.2011
64.00
-0.40
20.02.2011
63.40
-0.60
22.02.2011
63.00
-0.40
28.02.2011
64.00
1.00
02.03.2011
63.40
-0.60
06.03.2011
63.20
-0.20
13.03.2011
63.00
-0.20
21.03.2011
62.40
-0.60
27.03.2011
62.00
-0.40
16.04.2011
61.00
-1.00
30.04.2011


14.05.2011


28.05.2011


11.06.2011


25.06.2011


09.07.2011


23.07.2011














Total

-6.50

20 Apr 2011

Jumlah Kalori dan Aktiviti

Hi Uols, info  ni  saya  gugel  dari  internet  ....berguna  juga  sebagai  rujukan....




Type of Exercise










Calories/hour
Sleeping
55
Eating
85
Sewing
85
Knitting
85
Sitting
85
Standing
100
Driving
110
Office Work
140
Housework, moderate
160+
Golf, with trolley
180
Golf, without trolley
240
Gardening, planting
250
Dancing, ballroom
260
Walking, 3mph
280
Table Tennis
290
Gardening, hoeing etc.
350
Tennis
350+
Water Aerobics
400
Skating/blading
420+
Dancing, aerobic
420+
Aerobics
450+
Bicycling, moderate
450+
Jogging, 5mph
500
Gardening, digging
500
Swimming, active
500+
Cross country ski machine
500+
Hiking
500+
Step Aerobics
550+
Rowing
550+
Power Walking
600+
Cycling, studio
650
Squash
650+
Skipping with rope
700+
Running
700+