Friday, December 28, 2007

Work day training 28/12/2007

Work day training 28/12/2007

Today was after my one week hiatus from gym, I have return with a vengeance. Got into gym at 6:00pm today and got off at 8:45 pm. Total time = 2 hours 45 mins .

I need to increase intensity for my weights training, I was thinking of buying a treadmill so that I can jog every morning for 30 mins of everyday. Apparently a good treadmill cost up to RM4k to RM5k (way out of my budget).

Should I start what I used to do, increase extra time in gym.?It's already hard enough to work out 5-8 hours per week.

Anyway, the following is my exercise routine for the day:

5 mins on exercise bike @ effort level 12

Barbell Benchpress:
1x10 60kg
1x10 70kg
1x9 80kg
1x8 80kg

Dumbbell pullover:
1x10 65lbs
1x10 70lbs
2x10 75lbs

Inclined legpress:
1x10 150kg
1x10 200kg
1x10 210kg
1x10 220kg

Dumbbell bicep curls:
2x10 35lbs
2x10 40lbs

Ab-crunches:
4x30

Dumbbell tricep curls:
2x10 65lbs
2x10 55lbs

Lateral row:
1x10 60kg
1x10 70kg
2x10 80kg

30 mins on treadmill @ 9.6 kmph

30 mins on strider @ effort level = 25

As a conclusion the one week rest got me back on track. Now I am ready for more.

"Time to kick ass and chew bubble gum" quoted from Duke Nukem 3D.

PS. Please note that 1 kg approximately = 2.2lbs, I may have mistakenly calculated some of my exercises. Do point if you do see any, thanks in advance.

Thursday, December 20, 2007

Public Holiday Gym Session 20/12/2007

Public Holiday Gym Session 20/12/2007

Today was a public holiday, didn't need to go to work. I had a good rest but definitely not looking forward to work tomorrow. I watched a movie called 'Cashback' which was quite decent till 3:50pm, I arrived at the Damansara Uptown gym @ 4:20pm. The session ended @ 6:50pm.

Below are my exercise routine for the day:

5 mins exercise bike @ effort level 9

Inclined barbell benchpress:
2x10 50kg
2x10 60kg

Super set for both of the following exercise:
Barbell Bicep Curls and Barbell Tricep Curls
1x10 40lbs 4x10 50lbs
3x10 50lbs

Narrow rowing free weights:
2x10 20kg
1x10 22.5kg
1x10 25kg

Ab-crunches:
4x30

Squats:
1x10 60kg
1x10 80kg
2x10 90kg

Barbell Shoulder Press using the Smith Machine:
2x10 30kg
1x10 35kg
1x10 40kg
* The weight of the bar was not included as it was the Smith Machine with the springs or so.

30 mins on treadmill @ 9.6 kmph
30 mins on treadmill @ 5.0 kmph

Some light stretches

It was raining, so I had to eat something closed by. I had McDonald's, I know it's bad but I was not able to get my car as it was quite a downpour. Well, I had 2 fish filets and fries with a large diet coke. At least I finished my exercise though.

Work day training 18/12/2007

Work day training 18/12/2007

I was feeling quite sick today. Lost 20% to 25% of my usual strength, luckily Thursday is a public holiday so therefore, was able to somewhat push myself to finish the gym session as quick as possible.

Got into the gym at 6:00 pm and got off at 8:30 pm. Total time spent = 2 hours and 30 mins

Routines of the day are as follows:

5 mins on exercise bike @ effort level

Barbell Benchpress:
2x10 60kg
2x10 70kg
1x1 80kg
* I was too weak to do anything more than 70kg as my form would have gone south.

Pullover:
2x10 55lbs
2x10 60lbs

Dumbbell bicep curls:
2x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
* Didn't bother to do 40lbs.

Tricep overhead extension:
2x10 55lbs
1x10 60lbs
1x10 65lbs

Ab-crunches:
4x30

Inclined legpress:
4x10 150kg
*I usually do 200kg for this today had to cut down 25% of the weight load, kinda disappointed.

Lateral Row:
1x10 40kg
1x10 50kg
2x10 60kg

30 mins on treadmill @ 9.6 kmph

30 mins on strider @ effort level = 25

I felt a lot better after my exercise. Although I haven't completely heal yet, I reckon I will still be able to work without taking any Medical Leave. Too bad, I don't have many annual leave to spare. Looks like I will be at work on 21st December and 24th December.

Tuesday, December 18, 2007

KPMG Annual Dinner Part 2




KPMG Annual Dinner Photos Part 2

Damn, it is really difficult to post stuff using Internet Explorer on my blog. Now that I am at home, I will do it properly and make sure it looks decent enough to be post. Presenting here are my team mates from Transfer Pricing mostly and some other departments.

I have no idea how to edit blog properly anyway, here are the final photos I will upload, cheers.


Nice Setting and Presentation.












Left, Xiao Lin and Jia Yin from Transfer Pricing.


Right, Travis from Corporate Tax











Far left Xiao Lin then Jia Yin from Transfer pricing.

Far right, Travis from Corporate Tax.

Right, Angel from Indirect tax










Right, Colin from Indirect tax and his wife (left)















Transfer Pricing girls, except for Melissa because she was on leave.
From the Right, Xiao Lin, then Laila and finally Jia
Yin.









And here is a photo with me, damn I look terrible haha.



















Here is a photo with me and Darryl from Corporate Tax.

Sunday, December 16, 2007

KPMG Annual Dinner 30/11/2007 Part 1

KPMG Annual Dinner 30/11/2007

I know it's kinda late for this entry. I always didn't have the time to post all my photos until today. It was a great night, there were lotsa different booze. I drank quite a number of glasses of red wine and white wine, had a few pints of beer too
. Luckily, I was not too drunk to took some photos on that day itself...

Now I present yo
u with half of the photos taken on that day.


From the left:
Darryl from Corporate Tax, Poh Ling from Indirect Tax, Myself and Mei Ling from Tax Risk Management













Candy Kum from Audit 2 and myself, she almost won the best dress competition.












On my left, William Teo from audit 8, known this guy back in high school.





Far left, Kian Ming from Corporate Tax, Darryl also from corporate tax, can't remember the other guy name though....

.

On my left Chi Ling from Audit 2, another person I knew from high school. Man, I look wasted












On my far left, Mei Ling from Tax risk management.

On my immediate left, Esho from Practice and Development Department.

*Sorry Esho, I seriously can't remember the your whole name.







Tune in for Part 2 of KPMG annual dinner photos session whereby you'll be able to see the Transfer Pricing team mates.

Friday, December 14, 2007

Work day training 14/12/2007

Work day training 14/12/2007
Today, we celebrate one of our team mate's birthday, Laila. We sure gave her a surprise with a nice big chocolate cake from La Manila. The cake was very filling, I had one and that's it couldn't take another. Not good for my gym routine through, almost puke. I got out off my office at 6:00 pm and arrived at the gym at 6:30 pm, finished the whole session at 9:15 pm. Total time spent is about 2 hours and 45 mins.

My exercise routine are as follows:

5 mins on exercise bike @ effort level = 12

Inclined benchpress:
2x10 50kg
2x10 60kg

Barbell Bicep Curls:
2x10 25kg
2x10 30kg

Squats:
1x10 60kg
1x10 80kg
1x10 90kg
1x10 95kg
* Feeling alright today however, I was having a little problem balancing the bar with the weights on for the final set (ie. 95kg) Might give 100kg a try soon.
Barbell Tricep Curls:
1x10 30kg
3x10 35kg

Ab-crunches:
4x30

Dumbbell rows:
1x10 35lbs per arm, total = 70lbs
3x10 40lbs per arm, total = 80lbs

Dumbbell shoulder press:
1x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
1x10 45lbs per arm, total = 90lbs
* Almost hit my 100lbs target for shoulder press (ie. almost 50kg) , pretty impressive.
30 mins on threadmill @ 9.6 kmph

30 mins on strider @ effort level = 25

I was able to further push myself due to the fact that it is Friday and I have a day off on Monday. Next session probably will be on Sunday.

Wednesday, December 12, 2007

Work day training 11/12/2007

Work day training 11/12/2007
The worst jam I have ever face in Malaysia ever. Usually takes about 15 mins to 30 mins tops to my work place. Today, it took 1 hour 30 mins plus. I got out of my house at 7:45 am and reach work at 9:30 am, my god. Due to the BERSIH rally which IMHO is nothing wrong, until today I still don't understand why would the police need to cramp down on this. I've seen rallies or protest in Melbourne and never did once police show such brutality.

Malaysia everything also Boleh! You got money and power everything Boleh, you can take a dump in the middle of the road and your bootlickers will say it smells great and somehow or rather you are a hero.

Anyway, the following was my exercise routine for the day:

5 mins on exercise bike @ effort level = 12

Barbell Benchpress:
1x10 60kg
2x10 80kg
1x8 85kg

Pullover:
2x10 65lbs
2x10 70lbs

Inclined Legpress:
1x10 150kg
3x10 200kg
*Finally made it to 200kg for inclined legpress. Probably can do lot heavier for my squats these days.

Lateral Row:
1x10 60kg
1x10 70kg
2x10 80kg

Ab-crunches:
4x30

Tricep overhead extension:
2x10 65lbs
2x10 70lbs

Dumbbell bicep curls:
2x10 30lbs
2x10 35lbs
* I didn't get to use the usual weights due to having to use the adjustable bench instead of the normal stuff I usually do.

30 mins on treadmill @ 9.6 kmph

15 min on strider @ effort level = 25

Light stretches

All in all, a great workout. I am definitely looking forward to my next work out either tomorrow or coming Friday.

Friday, December 7, 2007

Work Day Gym Session 06/12/2007

Work Day Gym Session 06/12/2007

I was so tired from work due to the moppy weather. It rained the whole day from early morning till after work. I was planning to skip gym anyway. Good thing I did not. I was able to meet up with some friends in gym, at least in that way gym does not seem too boring for me. Got into gym at 6:00pm and left gym at 8:20 pm (Total time = 2 hours 20 mins). I have trimed down my strider exercise due to the fact I need to walk like 10 mins to get my car anyway. I might be going to Damansara Uptown gym this weekend for a 3rd gym session.

My exercise routine are as follows:

5 mins on exercise bike @ effort level 12

Dumbbell benchpress:
2x10 60lbs per arm, total 120lbs
2x10 70lbs per arm, total 140lbs

Barbell bicep curls:
1x10 50lbs
1x10 55lbs
2x10 66lbs

Barbell tricep curls:
2x10 66lbs
2x10 77lbs

Dumbbell Shoulder Flyiers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs

Ab-crunches:
4x30

Squats:
1x10 60kg
1x10 80kg
2x10 90kg
*I will try the 100kg sometime soon again. Too tired to do it yesterday through.

Barbell shoulder press (standing):
2x10 35kg
1x10 37.5kg
1x10 40kg

30 mins threadmill @ 9.6 kmph

15 mins strider @ effort level = 25

I didn't bother do much stretches and went home straight. There were lotsa 'house work' I needed to do last night. (eg. cleaning the dog's poo and pee, prepare dinner and washing up.)

Monday, December 3, 2007

Work day training 03/12/2007

Work Day Gym session 03/12/2007
I have stop working out for a week due to a severe toothache. Thanks to that now I have to undergo a root canal therapy which hurts as much as it costs. Ever since the dentist provide me with the medication, my tooth currently does not hurt. I have a freaking metal strap around my tooth like those tree bark sorta stuff. Anyway, today I got off from work at 5:30pm++, I arrived at gym at exactly 6:00 pm.

Also last Friday (ie. 30 November 2007) was my company's annual dinner "KPMG Annual Dinner 2007", I will blog about that and will upload some photos eventually.

PS. Last exercise was dated on the wrong day, it was meant to be on Monday, 26/11/2007 instead of 27/11/2007, sorry for the mistake. My bad.

My exercise routine of the day are as follows:

5 mins on exercise bike @ effort level 11

Barbell Bench-press:
1x10 60kg
1x10 70kg
1x10 80kg
1x8 85kg

Pullover:
4x10 70lbs

Incline Legpress:
1x10 150kg
1x10 170kg
2x10 190kg
*Nice, quite an improvement, gonna hit 200kg very soon that's 600lbs. Holy crap!

Dumbbell Bicep Curls:
1x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
1x10 40lbs per arm, total = 80lbs

Ab-crunches:
4x30

Dumbbell Tricep Overhead Extension:
1x10 70lbs
3x10 60lbs

Lateral Row:
1x10 60kg
1x10 70kg
2x10 80kg

30 mins on threadmill @ 9.6 kmph
30 mins on strider @ effort level = 25

Light stretches

Got off from gym at exactly 8:30 pm which is really pretty good for me. Total time spend = 2 hours 30 mins (ie. from 6:00 pm to 8:30 pm).

Tuesday, November 27, 2007

Work Day Gym Session 27/11/2007

Work Day Gym Session 27/11/2007
Yesterday, I felt depress due to the state of Malaysia is in. Well, my friend console me that at least the people are asking more questions from the government. This would qualify it as one of the essence of being a democracy country. Government always commented the people are immature. On contrary to that, I think the government is immature compared to the general public. (Especially to the foreign media, as we can't seem to stop ourselves being clowns.)

Yesterday was a form of depressing gym and my exercise routines are as follows:

5 mins exercise bike @ effort level = 11

Inclined benchpress:
2x10 50kg
2x10 55kg
*Didn't feel well enough to do the usual 60kg

Barbell bicep curls:
1x10 40lbs
2x10 66lbs
1x10 71.5lbs

Barbell Tricep Curls:
4x10 66lbs

Squats:
1x10 60kg
2x10 80kg
1x10 100kg
(The weights are not inclusive of the bar as I was using the Smith machine with support)

Ab-crunches:
4x30

Dumbbell shoulder press:
1x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
1x10 45 lbs per arm, total = 90lbs

Single dumbbell row (back exercise):
1x10 35lbs per arm, total = 70lbs
3x10 40lbs per arm, total = 80lbs

30 mins on threadmill @ 9.6kmph
30 mins on strider @ effort level 25

Light stretches

Finally, made it to 100kg. However it was on a Smith Machine. Therefore, need some practise to do it on a free weights area.

Slow and steady. I am pretty sure I made some progress, haven't got the time to take photos nor measure my body/weight/body fat.


Cheers,

Ken

Saturday, November 24, 2007

Work day training 22/11/2007

Work day training 22/11/2007
Two days late for this entry. Work as usual, go to gym @ 6:30 pm. Finished at 9:10pm sharp, total time spent 2 hours and 40 mins. The exercise routines are as follows:

5 mins on exercise bike @ effort level 11

Barbell Benchpress:
1x10 60kg
1x10 70kg
1x8 80kg
1x10 80kg

Barbell bicep curls:
1x10 40lbs
3x10 66lbs

Barbell tricep curls:
4x10 66lbs

Inclined legpress:
4x10 150kg
*Whoopee, just got over 300lbs for that.

Ab-crunches:
4x30

Lateral Row:
2x10 60kg
2x10 70kg

Dumbbells shoulder fliers:
4x10 15lbs per arm, total 30lbs


30 mins threadmill @ 9.6kmph
30 mins strider @ effort level 25

Light stretches

That's it folks. I think this was an easy workout, may need to increase intensity at some point in the future.

Superset sounds like a good idea. Do weights from heaviest to lightest (to failure). Well, we'll see how it goes.


PS. Should I go to gym today? Weekend sure passes too fast.

Tuesday, November 20, 2007

Work Day Gym Session 19/11/2007

19/11/2007 Work Day Gym Session

For some reason, I was quite tired today. I arrived in the gym @ 6:15 pm and went home at 9:00 pm sharp. Total hours spent was 2 hours plus 45 mins. My exercises routine for the session is as follows:

5 mins exercise bike @ effort level 11

Dumbbell Benchpress:
2x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140 lbs

Dumbbell bicep curls:
2x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs

Dumbbell tricep overhead extension:
4x10 70lbs

Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*I think I might just start doing 90kg twice soon enough.

Ab-crunches:
4x30

Barbell Shoulder Press (Smith Machine):
*Please note that the barbell weight 12kg on the smith machine.
1x10 32kg
3x10 42kg

Dumbbell shoulder fliers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs

30 mins on threadmill @ 9.6 kmph

30 mins on strider @ 25 effort level

Light stretches

I feel so spent after this gym session. Don't really know why through. Monday blues I guess. There's still 3 more days to weekend. I wish I had more annual leaves that I can use.

Friday, November 16, 2007

Work Day Gym Session 15/11/2007

Work Day Gym Session 15/11/2007

I got off work late today ie. 6:30 pm. I was quite reluctant to go to gym earlier that day as I had a splitting headache earlier in the morning at 3:30 am and have taken a panadol. Thereby, reducing some of my strength? Quite possible.

Alright, my exercises are as follows:

5 mins on exercise bike @ effort level 11

Barbell Benchpress:
1x10 60kg
1x10 70kg
1x6 80kg
1x8 80kg
*I admit that was quite bad. Hopefully will see some improvement after the panadol wears off.

Incline Legpress:
4x10 150kg
*I was too lazy to make adjustment to the weights that was already there. Seems ok, might try to increase beyond that.

Pullover:
2x10 55lbs
2x10 65lbs

Barbell Bicep Curls:
2x10 25kg
2x10 30kg

Barbell Tricep Curls:
4x10 30kg

Ab-crunches:
4x30

Lateral Row:
2x10 60kg
2x10 70kg
* Can't really remember accurately for this.

All in all, not a very tough work out. In addition, I saw a guy with his nipples pierce with rings. Most people (girls) considered that normal or cool. Frankly, I think it's very odd. In my 5 years of doing gym in Melbourne University, I have never seen guys get their nipples pierced.

Hhhmmm, probably a new trend. I sure as hell not gonna get mine pierced. Hurts like hell and may incurred electrostatic charges, doesn't sound something sensible to do.

Oh well, it's Friday might as well enjoy it.

Monday, November 12, 2007

Day off work out session and Review of Damansara Uptown Fitness First Gym

Day off work out session 12/11/2007

I went to the Damansara Uptown Fitness First gym today instead of my usual gym in Manulife in Damansara Heights. I have switch my membership from home to passport. This is to due to the fact that I would want to work out on the weekend while not driving all the way to Manulife and have a headache looking for a carpark or validate my parking ticket. (This isn't a lot to do but sure save me some petrol cost.) I arrived at gym @ 11:30 am, finished @ 2:00 pm sharp. Total time spent in gym = 2 hours and 30 mins.

My review of Fitness First gym in Damansara Uptown:
1. Great environment, lotsa cardiovascular equipment (ie. Threadmill, Crosstrainer and steppers)
2.Very small free weights area. (No inclined leg press, one smith machine only), small exercise room and small exercise bike room (the dimmed one)
3.Nice atmosphere, good lighting, majority of the cardiovascular equipment facing the garden outside.
4.Inadequately staffed(Maybe due to non-peak hours)
5.Great toilet facilities but lack of plastic bags for dirty clothes.

Anyway, my work out for today is as below:

5 mins on Exercise bike @ effort level 8 (in this gym effort level only goes up to 12)

Dumbbells benchpress:
2x10 60lbs per arm = 120lbs
2x10 65lbs per arm = 130lbs

Fliers for chest:
2x10 30lbs per arm = 60lbs
2x10 35lbs per arm = 70lbs

Deadlift:
2x10 55kg
1x10 75kg
1x10 65kg
(Hhmm, I think I used the wrong barbell because it was far too short, that barbell should weight about 15kg without any extra free weights on it)

Shoulder fliers:
4x10 15lbs per arm = 30lbs

Ab-crunches:
4x30

Dumbbell bicep curls:
2x10 35lbs per arm = 70lbs
2x10 40lbs per arm = 80lbs

Tricep over head extension:
2x10 65lbs
2x10 75lbs

40 mins on threadmill @ 9.5 kmph
20 mins on threadmill @ 6.0 kmph

I am so spent today, I think I am gonna take a nap after all these. Meanwhile, there goes my annual leaves. Boohoo.

Cheers,

CHONG Kian Wei (aka Ken)

Friday, November 9, 2007

Day off workout entry

Day Off Workout Entry 09/11/2007

I arrived at the gym today at 12:10 pm. I have changed my gym membership from home to passport because I really do not want to drive all the way to Damansara Heights on the weekend. Starting this weekend, I can use the gym in Uptown Area. This seems to be a better choice due to the fact that I won't need to spend so much on petrol. In addition, I won't be able to find a plausible reason why I did not do my exercise on weekends.

As per usual, the following are my exercises for the day:

5 mins on the exercise bike @ effort level=11

Barbell Benchpress:
1x10 60kg
1x10 70kg
1x10 80kg
1x9 80kg

Dumbbell bicep curls:
1x10 30lbs per arm
1x10 35lbs per arm
2x10 40lbs per arm

Tricep dumbbell overhead extension:
1x10 60lbs
1x10 65lbs
2x10 75lbs

Inclined legpress:
1x10 120kg
1x10 140kg
2x10 150kg
* This seems to be getting easier by the minute I think I might up it to 180kg ASAP, hhmm that is almost 400lbs, talking about feeling good hehe.

Ab-crunches:
3x40

Dumbbell Back extension: (Can't remember what's it called)
2x10 50lbs per arm
2x10 55lbs per arm

Barbell Shoulder Press:
1x10 40kg
2x10 60kg
1x10 50kg

30 mins on the threadmill @ 9.6kmph

30 mins on the strider @ effort level = 25

Another long exercise again, total time spent in gym = 2 hours and 50 mins.

Supplements like protein or hydroxy cut seems like a viable option. I might get some of those. However, I am still unable to afford this luxury with my monthly salary.

Thursday, November 8, 2007

Zotac Geforce 8800GT with custom cooling system

31 October 2007 Low Yat Plaza Day

Blogging this due to my free time during Deepavali holiday, I am off from work for 5 days starting from today till next Monday.

I went down to KL to buy my graphic card, I am very into computer gaming therefore I need a graphic card to run the resolution of games @ 1280*1024 with both 4xAA and 16xAF on. I was gonna settle for Geforce 8800GTS 640mb at first. Fortunately, Geforce 8800GT was released sometime before a week ago at a lower price and higher performance.

Image on my left:

Zotac Geforce 8800GT
I bought this graphic card from C-Zone for RM880. There are no game bundles or anything special other than the plain vanilla graphic card.

However, the stock reference cooler was annoyingly loud @ 60-100% fan speed. In addition to that, the card temperature was far too high for my liking. (ie. idle 53-55c and load at 68-70c)


3 November 2007 Digimall Shopping Day

On weekend, I purchased the following items from Digimall to modify this graphic card.

The image on my left:

Zalman Fatality FC-ZV9


I bought the following materials:
1. Zalman Fatality FC-ZV9= RM170
2. Zalman Super Thermal Grease ZM-STG1= RM33
3. Vizo Copper Heatsink = RM50

Total cost = RM253.00

Suffice to say, it was anywhere cheap but a small price to pay for silence gaming. Sorry I can't be bother taking a photo of my modified gpu as it is in my gaming rig.

The results from doing so is Zalman Fatality FC-ZV9 fan at full speed was quieter than stock fan at 60%. Temperature ranges from Idle 39-44c to Load 48-52c. Great improvement, now I can game in peace.

Peace all, I am gonna do some gaming.

Wednesday, November 7, 2007

Work Day Gym Session 06/11/2007

Work Day Gym Session 06/11/2007

I got off work today at 6:00 pm, rush straight to the gym and finished the whole workout routine at 8:50pm, total amount of time in the gym= 2 hours 50 mins.

Squats:
1x10 60kg
2x10 80kg
1x10 90kg

Inclined benchpress:
1x10 50kg
2x10 55kg
1x10 60kg

Pullover:
2x10 60lbs
2x10 65lbs

Barbell bicep curls: (totally have forgotten that I did this exercise on Sunday)
1x10 40lbs
2x10 66lbs
1x10 55lbs

Ab crunches:
4x30

Barbell tricep curls: (totally have forgotten that I did this exercise on Sunday too)
4x10 50lbs
*I really wish there was a heavier barbell configuration for this without having to lob the adjustable weight barbell around.

Lateral Row:
3x10 70kg
1x10 80kg

30 mins on threadmill @ 9.6kmph
30 mins on strider @ effort level 25 (max level)

Light Stretches

Performance and strength is increase at a very negligible level, maybe I need some supplements. However, fat loss is still a priority therefore, I might need to increase cardiovascular exercise.

Monday, November 5, 2007

Weekend Workout Entry - 04/11/2007

Weekend Workout Entry 04/11/2007

Arrived at gym at 4:10 pm, got off from gym at 6:50pm. Time spent = 2 hours 40 mins.

Felt quite weak that day, unable to push my strength any near my usual routine. Quite possibly due to the bad weather. I present you my work out session:

5 mins exercise bike @ effort level 11

Shoulder Dumbbell press:
2x10 35lbs per arm = 70lbs
2x10 40lbs per arm = 80lbs

Dumbbell Benchpress:
2x10 60lbs per hand = 120lbs
2x10 65lbs per hand = 130lbs

Barbell Bicep Curls:
1x10 40lbs
1x10 55lbs
2x10 66lbs

Barbell Tricep Curls:
1x10 40lbs
3x10 50lbs

Inclined Leg Press:
1x10 120kg
2x10 140kg
1x10 150kg

Ab crunches:
4x30

Shoulder fliers:
4x10 15lbs per arm = 30lbs

30 mins on threadmill @ 9.5 kmph

30 mins on strider @ 25 effort level

That's all folks. I might need to change my routine in the future. Any suggestions in regards to both weight training and cardiovascular training are welcome.

PS. I will try to increase time on the threadmill while eliminating the need to spend time on the strider.

Friday, November 2, 2007

Exercise Workout Methods

Free Weights Training

Dear friends,

I have decided to post some photos/pictures in regards to the exercises I do so that everyone could understand or have at least some idea about them.

Bench press:
The current image on the my left is bench press. This work out is mainly to shape your chest and triceps and some other parts. (This is a compound exercise, meaning that this exercise will work out several muscles at the same time)
This can be done by using dumb bells for a fuller motion.



Squats:
The current image on the my left is squats.

This work out is mainly to shape your legs and calves and some other parts. (This is a compound exercise)













Bicep Curls (Barbell):

The current image on the my left is bicep curls.

This work out is mainly to shape your biceps

This can be done by using dumb bells for a fuller motion.

Leg Press:
The current image on the my left is inclined leg press.

This work out is mainly to shape your legs and calves. (This is also a compound exercise)






Tricep Curls (Barbell):

The current image on the my left is inclined Tricep Curls using a barbell

This work out is mainly to shape your triceps.

This can be done by using dumbbells too.




Military Shoulder Press:

The current image on the my left is inclined Military Shoulder Press, I have no idea why it is called that.

This work out is mainly to shape your shoulders, triceps and delts.

This can be done by using dumbbells for a fuller motion.

(This is also a compound exercise)







Thanks for reading. There are a few more exercise that I have not put up yet because I could not find photos or pictures to illustrate and explain about them.

Meanwhile, stay fit and be happy.

PS. I know I have left out weight training for back and cardiovascular exercise. I will post them up when I am free and able to write more.

Cheers,

Kian Wei a.k.a Ken






Thursday, November 1, 2007

Work day training 01/11/2007

01/11/2007

After work today, I rush to the gym as usual. Arrived there at 6:00pm.

Below are the weights training and cardiovascular exercise I did:

5 mins exercise bike @ effort level 11

Benchpress:
1x10 60kg
1x8 80kg
1x10 80kg
1x6 80kg
*Felt very weak doing benchpress today. Was trying to push for 90kg. However able to pull out 80kg 3 times is quite alright, I guess.

Dumbbell bicep curl:
1x10 30lbs per arm
2x10 35lbs per arm
1x10 40lbs per arm

Tricep overhead extension:
1x10 65lbs
2x10 70lbs
1x10 75lbs

Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*Squats seems to be easier these days, I am going to increase this to 100kg soon.

4x30 Ab-crunches

Chest Flyiers:
4x10 30lbs per arm = 60lbs

Back Dumbbell Pullup: (not sure about the name of this exercise)
4x10 55lbs per arm

Tricep/Collarbone Exercise: (not sure about the name of this exercise)
2x10 10kgs
2x10 15kgs

30 mins threadmill @ 9.7kmph
30 mins strider @ 25 effort level (max for this)

Well, seems to be a long work out, finished at exactly 9 pm. 3 hours.

I would like to go for another session tomorrow if possible.

Monday, October 29, 2007

Bring my dog for a walk 28/10/2007


I woke up early this morning @ 8:00 am 28/10/2007

The reason why I woke so early is thanks to my pet dog, 'Little foot' a.k.a 'Footie'.

Footie would knock on my door pestering me to bring him for a walk. I usually take him for a walk on Sunday only this is because my dad won't be able to take him.

Statistic for the walk:

Cardiovascular, slow walk
1 hour, about 4-5kmph

Every time after his walk, I would need to wash his feets, face and also backside.


Back to study after the walk. Wish me luck, this is my final paper and finally no more studying for awhile (Provide I pass this paper)

Cheers,

Ken

Saturday, October 27, 2007

Weekend gym session

27/10/2007 weekend gym session

Today I did my exercise as fast as possible because the gym was going to close at 7:00pm.

Arrived at gym by 4:20pm and left at 6:55pm.

5 mins on Exercise Bike, effort level @ 11

Incline benchpress:
1x10 40kgs
1x10 50kgs
2x10 60kgs

Pullover:
1x10 65lbs
1x10 70lbs
2x10 75lbs

Barbell bicep-curls:
1x10 40lbs
1x10 50lbs
2x10 66lbs

Barbell tricep-curls:
1x10 55lbs
2x10 66lbs
1x10 77lbs

Incline leg-press:
1x10 130 kgs
1x10 140kgs
2x10 150kgs

Ab-crunches:
4x30

Lateral row machine:
1x10 50kgs
2x10 70kgs
1x10 80kgs

Shoulder fliers:
2x10 20lbs
2x10 30lbs

5 mins Treadmill @ 9.6kpmh
25 mins Treadmill @ 9.7kpmh
*There was no pause in between the speed change.

27 mins Strider @ effort level 25

Seems to be on the roll today, did 7 free weights exercise.

I will post something other than my exercise routine after exam. Probably movie reviews, extra activities or maybe my karaoke session photos.

Meanwhile, it's gonna be more exercise routines. I am gonna increase my frequency to gym to 3 times per week.

Tuesday, October 23, 2007

Study leave workout

23/10/2007

Study leave gym day.

Went to gym @ 11:30am, came home @ 2:30 pm.

5 mins on exercise bike @ effort level 10

Dumbbell benchpress
1x10 60lbs each arm = 120lbs
1x10 65lbs each arm = 130lbs
2x10 70lbs each arm = 140lbs

Dumbbells bicep curls
1x10 30lbs each arm
1x10 35lbs each arm
2x10 40lbs each arm

Dumbbell tricep curls (over the head)
1x10 60lbs both arms
1x10 65lbs both arms
2x10 70lbs both arms

Squats (feeling great today, here it goes)
1x10 60kgs
2x10 80kgs
1x10 90kgs

4x30 ab crunches

Dumbbell fliers
2x10 30lbs each arm
2x10 35lbs each arm

Dumbbell shoulder press
2x10 35lbs each arm = 70lbs
2x10 40lbs each arm = 80lbs

30 mins threadmill @ 9.6 kmph
30 mins strider @ effort level = 25 (ie. max effort level)

Light stretches for 15 mins

Explaination:
2x10 weight, each arm = total weight

2 = sets
10 = reps

Monday, October 22, 2007

Workout posting for the last two session

16/10/2007

Angry gym day. sad.gif

Not too sure why but was quite pissed off today.

30 mins 9.6 kmph threadmill
30 mins effort level 25 strider

Dumbbell press
1x10 55lbs each hand = 110lbs
1x10 60lbs each hand = 120lbs
2x10 65lbs each hand = 130lbs

Lateral Row
1x10 50kgs
1x10 60kgs
2x10 70kgs

Squats
1x10 60kgs
2x10 80kgs
1x10 90kgs

Barbell shoulder press
2x10 50kgs
2x10 60kgs

Ab crunches
4x30

Bicep curls
2x35lbs each arm
2x40lbs each arm

Tricep curls (overhead)
1x60lbs
1x65lbs
2x70lbs

Light stretches

Total time spent in gym = 2 hours and 30 mins



19/10/2007

Time for some changes gym.

5 mins bike at level 10 effort

Benchpress
1x10 60kg
2x1080kg
1x8 85kg

Pullover
4x10 70 lbs

Barbell Bicep curl
4x10 50 lbs

Barbell Triceps curl
2x1060lbs
2x10 70lbs

Inclined Legpress
1x10 100kg
1x10 120kg
1x10 130kg
1x10 140kg

Inclined Benchpress
2x10 50kg
2x10 60kgs

4x30 Ab crunches

30mins Threadmill at 9.6 kmph
20mins strider at 25 effort level

Introduction and template for my work out.

I've been working out for awhile in Melbourne and now back in KL. Currently hitting a brick wall, also I am trying to find a gym partner where he or she could support me while I do the weights.

I do not eat any protein shakes or any other supplements because it is too expensive and my salary isn't able to support it at the moment.

I am currently 79kg and about 165 cm. Hopefully I can get the 15% body fat sometime after next year conservatively speaking.

2-3 times a week and have only taken twice break once since I started working out in Malaysia.

1.First session of the week.

30 mins jogging @ 9.6 kmph
30 mins on the strider @ level 25
Benchpress 4x10 60kg warm up and the rest @ 80kg
Pullover 4x10 70 pounds
Barbell Bicep curl 4x10 about 50 pounds and above.
Barbell Triceps curl 4x10 about 60 to 70 pounds.
Inclined Legpress 4x10 about 140-160kgs
Dumbbell shoulder press 4x10 about 70 pounds to 90 pounds


2. Second session of the week

30 mins jogging @ 9.6 kmph
30 mins on the strider @ level 25
Deadlifts 4x10 60kg warm up and the rest @ 80 kg
Dumbbell Bicep curls 4x10 about 35 pounds to 45 pounds
Dumbbell Tricep curls (overhead one) 4x10 about 60-70 pounds
Barbell shoulder press (too bad have to use the smith machine here) 4x10 40kgs to 60kgs max
Flyiers 4x10 about 35 pound to 40 pounds


3. Third session of the week

30 mins jogging @ 9.6 kmph
30 mins on the strider @ level 25
Squats 4x10 60kg warm up and the rest @ 80kgs
And a few back exercise I dunno what's their name
for Dumbbell 4x10 about 45 to 60 pounds.
For the machine thingie sorta mixed between fix and free 4x10 60-70kg
Dumbbell benchpress 4x10 about 110 pounds to 120 pounds
Pullup about 4x6 (not good at this as I just started doing)

Please feel free to put your thoughts about my work out. I usually spend like 2 hours and 30 mins to 3 hours in the gym. Occassionally almost 4 hours. The extra time is usually spend on cardio.