Annual Leave Gym Session 28/12/2009
Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.
Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)
Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg
Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg
MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.
I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.
Monday, December 28, 2009
Weekend Non Gym Session 26/12/2009
Weekend Non Gym Session 26/12/2009
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 9:30 am. As such, walking Little Foot was quite unpleasant indeed.
Here are the stats of the walk:
Saturday, 26/12/2009, Light cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
I bought quite a number of games from Steam lately due to its holiday sale. Note that these are all original games. As such, I am busy trying to finish one game after the other. Besides, I will be on leave the whole of next week. Therefore, I hope to do more gym sessions starting from Monday dated 28/12/2009 next week.
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 9:30 am. As such, walking Little Foot was quite unpleasant indeed.
Here are the stats of the walk:
Saturday, 26/12/2009, Light cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
I bought quite a number of games from Steam lately due to its holiday sale. Note that these are all original games. As such, I am busy trying to finish one game after the other. Besides, I will be on leave the whole of next week. Therefore, I hope to do more gym sessions starting from Monday dated 28/12/2009 next week.
Friday, December 25, 2009
Public Holiday Gym Session 25/12/2009
Public Holiday Gym Session 25/12/2009
I was unable to hit the gym during work days. As such, I decided to pull a gym session during Christmas day itself. It has been almost 5 days since my last work out, that is jogging outdoor in the park. I was very determined to hit the gym today no matter what.
I got into the gym around 10:30 am and got out of the gym around 12:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Barbell bicep curls + Skullcrushers (Super-set):
2x10 @ 12.5kg (biceps) for warm-up and cool-down
2x10 @ 12.5kg (triceps) for warm-up and cool-down
2x10 @ 22.5kg (biceps)
2x10 @ 22.5kg (triceps)
1x10 @ 27.5kg (biceps)
1x10 @ 27.5kg (triceps)
Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Dumbbells bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
Rows - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 42kg
1x10 @ 45kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg
10 mins on the treadmill @ speed = 8.0kmph and gradient = 0
15 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 8.0 mph and gradient = 0
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 290 calories burned.
I am officially on leave up to next year from today onwards. As such, I hope to hit the gym more often than I did during working days. I am also planning to switch my gym from Celebrity Fitness to the OneWorld hotel gym. I will find out about the facilities in OneWorld hotel before making the switch.
I was unable to hit the gym during work days. As such, I decided to pull a gym session during Christmas day itself. It has been almost 5 days since my last work out, that is jogging outdoor in the park. I was very determined to hit the gym today no matter what.
I got into the gym around 10:30 am and got out of the gym around 12:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Barbell bicep curls + Skullcrushers (Super-set):
2x10 @ 12.5kg (biceps) for warm-up and cool-down
2x10 @ 12.5kg (triceps) for warm-up and cool-down
2x10 @ 22.5kg (biceps)
2x10 @ 22.5kg (triceps)
1x10 @ 27.5kg (biceps)
1x10 @ 27.5kg (triceps)
Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Dumbbells bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
Rows - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 42kg
1x10 @ 45kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg
10 mins on the treadmill @ speed = 8.0kmph and gradient = 0
15 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 8.0 mph and gradient = 0
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 290 calories burned.
I am officially on leave up to next year from today onwards. As such, I hope to hit the gym more often than I did during working days. I am also planning to switch my gym from Celebrity Fitness to the OneWorld hotel gym. I will find out about the facilities in OneWorld hotel before making the switch.
Sunday, December 20, 2009
Weekend Non Gym Session 20/12/2009
Weekend Non Gym Session 20/12/2009
I woke up fairly early today which is around 8 am in the morning. I had a cup of coffee mixed with 250 ml of milk and some crispy roast pork for breakfast. I was planning to hit the gym today. However, due to my impatience, I decided to jog and walk around the park for a long duration today.
I got to the park around 10:15 am and finished the entire ordeal around 11:35 am.
Here are the stats of the jog:
Sunday, 15/11/2009, heavy cardio session
80 mins jogging and walking around the park for 16 times
* Resulted in 550 calories burned and about 8km jogged and walked(estimated)
There was a lot of difference in jogging on the treadmill and outdoors. For me, jogging outdoors is far more difficult than on the treadmill. As such, I will try to train for outdoors jogging more frequently from now on.
Meanwhile, I have purchased another item for my gaming rig this week yet again. The item in question is the Steelseries Pro Gaming Qck Mini. Due to the fact that there is very little space on my table, I decided to go for the smallest mousepad there is.
Here are some photos of it:
1. Steelseries Qck Mini Mousepad in its packaging
2. Steelseries Qck Mini Mousepad
3. Steelseries Qck Mini Mousepad in action
4. Gaming keyboard, mouse and mousepad, respectively
I have gotten most of the parts and items for my gaming rig. I am now considering an excellent headphones with microphone and a 2.5inch external hard disk drive (to backup my Steam games and for easy transportation purposes). Hopefully, I am able to afford these sometime in the future.
I woke up fairly early today which is around 8 am in the morning. I had a cup of coffee mixed with 250 ml of milk and some crispy roast pork for breakfast. I was planning to hit the gym today. However, due to my impatience, I decided to jog and walk around the park for a long duration today.
I got to the park around 10:15 am and finished the entire ordeal around 11:35 am.
Here are the stats of the jog:
Sunday, 15/11/2009, heavy cardio session
80 mins jogging and walking around the park for 16 times
* Resulted in 550 calories burned and about 8km jogged and walked(estimated)
There was a lot of difference in jogging on the treadmill and outdoors. For me, jogging outdoors is far more difficult than on the treadmill. As such, I will try to train for outdoors jogging more frequently from now on.
Meanwhile, I have purchased another item for my gaming rig this week yet again. The item in question is the Steelseries Pro Gaming Qck Mini. Due to the fact that there is very little space on my table, I decided to go for the smallest mousepad there is.
Here are some photos of it:
1. Steelseries Qck Mini Mousepad in its packaging
2. Steelseries Qck Mini Mousepad
3. Steelseries Qck Mini Mousepad in action
4. Gaming keyboard, mouse and mousepad, respectively
I have gotten most of the parts and items for my gaming rig. I am now considering an excellent headphones with microphone and a 2.5inch external hard disk drive (to backup my Steam games and for easy transportation purposes). Hopefully, I am able to afford these sometime in the future.
Tuesday, December 15, 2009
Work Day Gym Session 15/12/2009
Work Day Gym Session 15/12/2009
I got into the gym around 6:30 pm and got off the gym around 8:15 pm. Total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 35kg
1x10 @ 37.5kg
Triceps pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg
Deadlifts:
2x6 @ 50kg for warm-up and cool-down
2x6 @ 70kg
1x6 @ 80kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
One arm dumbbell rows:
2 (2x10) @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1 (2x10) @ 19.32kg per arm, total = 38.64kg
1 (2x10) @ 20.54kg per arm, total = 40.90kg
1 (2x10) @ 21.60kg per arm, total = 43.18kg
Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.70km jogged / speed walked and around 200 calories burned.
This is the second weight session since late October. I have loss around 25% of my full strength and will endeavor to recover it as soon as possible . Furthermore, I am looking forward to pull another gym session sometime this week yet again.
I got into the gym around 6:30 pm and got off the gym around 8:15 pm. Total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 35kg
1x10 @ 37.5kg
Triceps pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg
Deadlifts:
2x6 @ 50kg for warm-up and cool-down
2x6 @ 70kg
1x6 @ 80kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
One arm dumbbell rows:
2 (2x10) @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1 (2x10) @ 19.32kg per arm, total = 38.64kg
1 (2x10) @ 20.54kg per arm, total = 40.90kg
1 (2x10) @ 21.60kg per arm, total = 43.18kg
Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.70km jogged / speed walked and around 200 calories burned.
This is the second weight session since late October. I have loss around 25% of my full strength and will endeavor to recover it as soon as possible . Furthermore, I am looking forward to pull another gym session sometime this week yet again.
Saturday, December 12, 2009
Weekend Non Gym Session and Gym Session 12/12/2009
Weekend Non Gym Session and Gym Session 12/12/2009
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am. As such, walking Little Foot was quite unpleasant indeed.
Here are the stats of the walk:
Saturday, 12/12/2009, Light cardio session
25 mins walking Little Foot around the part for 4 times
* Resulted in 120 calories burned and about 2.4km walked(estimated)
Furthermore, I was at work today around 11:30 am and got off work around 4:00 pm. I managed get into the gym around 4:15 pm and got off the gym around 5:30 pm. Total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
50 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 (Cool-down)
5 mins on the treadmill @ speed = 6.5kmph and gradient = 0 (Cool-down)
1 min on the treadmill @ speed = 5.7kmph and gradient = 0 (Cool-down)
* Resulted in 7.74km jogged and around 675 calories burned.
I will most likely hit the gym again tomorrow as I will be at the office clearing off some stuff, unfortunately. Hopefully, all goes well for me.
Meanwhile, last Saturday, I purchased a brand new keyboard and mouse from CEX through Low Yat Net Forums. Here are some photos of my new keyboard and mouse, respectively:
1. Logitech G15 gaming keyboard
a.) Front view of the keyboard
b.) Sideview of the keyboard
2. Logitech G9x gaming mouse
a.) Overhead view of the mouse
b.) Close shot of the mouse
This has resulted in the following photo of my updated gaming rig, now with gaming peripherals:
I really enjoyed using the Logitech G15 gaming keyboard and the Logitech G9x gaming mouse. Both of them are very responsive, very easy to use and have many buttons for me to use in game and in windows. I particularly like the LCD on the Logitech G15 gaming keyboard. Previously, I thought I would have hated it though.
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am. As such, walking Little Foot was quite unpleasant indeed.
Here are the stats of the walk:
Saturday, 12/12/2009, Light cardio session
25 mins walking Little Foot around the part for 4 times
* Resulted in 120 calories burned and about 2.4km walked(estimated)
Furthermore, I was at work today around 11:30 am and got off work around 4:00 pm. I managed get into the gym around 4:15 pm and got off the gym around 5:30 pm. Total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
50 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 (Cool-down)
5 mins on the treadmill @ speed = 6.5kmph and gradient = 0 (Cool-down)
1 min on the treadmill @ speed = 5.7kmph and gradient = 0 (Cool-down)
* Resulted in 7.74km jogged and around 675 calories burned.
I will most likely hit the gym again tomorrow as I will be at the office clearing off some stuff, unfortunately. Hopefully, all goes well for me.
Meanwhile, last Saturday, I purchased a brand new keyboard and mouse from CEX through Low Yat Net Forums. Here are some photos of my new keyboard and mouse, respectively:
1. Logitech G15 gaming keyboard
a.) Front view of the keyboard
b.) Sideview of the keyboard
2. Logitech G9x gaming mouse
a.) Overhead view of the mouse
b.) Close shot of the mouse
This has resulted in the following photo of my updated gaming rig, now with gaming peripherals:
I really enjoyed using the Logitech G15 gaming keyboard and the Logitech G9x gaming mouse. Both of them are very responsive, very easy to use and have many buttons for me to use in game and in windows. I particularly like the LCD on the Logitech G15 gaming keyboard. Previously, I thought I would have hated it though.
Monday, December 7, 2009
Work Day Gym Session 07/12/2009
Work Day Gym Session 07/12/2009
I got into the gym around 7:00 pm and got off the gym around 8:45 pm. Total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg
Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 27.27kg
Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg
Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg
Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 47kg
Inclined benchpress - smith machine:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 42.5kg
1x10 @ 52.5kg
3 mins on the treadmill @ speed = 8.0kmph and gradient = 0
27 mins on the treadmill @ speed = 6.0 to 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.74km jogged / speed walked and around 220 calories burned.
This has been the first weight session since late October. I felt like I have not done weights for a few months. However, I am looking forward to pull another gym session sometime this week yet again.
I got into the gym around 7:00 pm and got off the gym around 8:45 pm. Total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg
Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 27.27kg
Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg
Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg
Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 47kg
Inclined benchpress - smith machine:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 42.5kg
1x10 @ 52.5kg
3 mins on the treadmill @ speed = 8.0kmph and gradient = 0
27 mins on the treadmill @ speed = 6.0 to 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.74km jogged / speed walked and around 220 calories burned.
This has been the first weight session since late October. I felt like I have not done weights for a few months. However, I am looking forward to pull another gym session sometime this week yet again.
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