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.
Friday, December 28, 2007
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.
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.
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
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 you 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.
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 you 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.
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.
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.)
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).
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).
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