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

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.

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

Workout posting for the last two session

16/10/2007

Angry gym day.

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.