Work day training 29/01/2008
Just another busy day at work. Got off at 6:15 pm and arrived at the gym approximately 6:30 pm. Finish almost all my work out by 9:30 pm. Total time spent in gym = 3 hours.
My workout routine is as follows:
5 mins on exercise bike @ effort level = 12
Dumbbell benchpress:
2x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140lbs
Barbell bicep curls:
1x10 40lbs
2x10 50lbs
1x10 60lbs
Barbell tricep curls:
3x10 60lbs
1x10 71.5lbs
Pendley Rows:
1x10 50lbs
1x10 60lbs
1x10 70lbs
1x10 93.5lbs
Cardio rowing:
1000 metres in 5 mins
Bodyweight squat:
1x15
Push Up:
1x15
Leg curls upwards:
1x13
*Weird exercise day trying something different.
Standing barbell shoulder press:
1x15 40lbs
2x12 50lbs
1x14 50lbs
*I am really not used to this I was thinking just to do my old routine
30 mins on treadmill @ 9.6 kmph
1 mins on treadmill @ 4.8 kmph (cool down)
30 mins on strider @ effort level = 25
I need to up my cardiovascular exercise. I might consider taking fat burner supplements although I have seen minor improvement in the last 6 months. We'll see how it goes. Body still holding up, might try different exercise on Friday.
Wednesday, January 30, 2008
Friday, January 25, 2008
Work day training 25/01/2008
Work day training 25/01/2008
I arrived at gym at 6:15 pm and got out of gym at 9:00 pm. Total time spent in gym = 2 hours 45 minutes. I managed to get to know 2 new friends and the manager of the Manulife Fitness First. Interesting work out, I made a few changes here and there but I ran out of breath towards the end anyway.
My exercise routines were as follows:
5 mins on exercise bike @ effort level = 12
Squats:
1x10 70kg
2x10 100kg
1x10 90kg
Dumbbell tricep overhead extension:
2x10 65lbs
2x10 70lbs
Barbell Benchpress:
1x10 60kg
1x11 70kg
1x11 75kg
1x10 75kg
* Got some spotter for my benchpress today, form was better than usual felt better too.
Close Grip Benchpress:
1x15 30kg
Cardio rowing:
600 metres in 3 minutes
Dumbbell Bicep Curls:
2x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
Lateral row:
1x10 50kg
3x10 80kg
Dumbbell shoulder press:
1x10 25lbs per arm, total = 50lbs
1x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
1x10 15lbs per arm, total = 30lbs
* I finally got out of breath over here therefore I needed to do a lot lighter weight than usual.
30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8 kmph (cool down)
3o mins on strider @ effort level = 25
1 min on strider @ effort level = 12
Didn't do stretches today as my dad was closing in at 9:00 pm. Oh yeah, another note is that my left foot had those bubble thingie which sorta hurt tonight. But all in all an interesting yet tiring gym session.
I arrived at gym at 6:15 pm and got out of gym at 9:00 pm. Total time spent in gym = 2 hours 45 minutes. I managed to get to know 2 new friends and the manager of the Manulife Fitness First. Interesting work out, I made a few changes here and there but I ran out of breath towards the end anyway.
My exercise routines were as follows:
5 mins on exercise bike @ effort level = 12
Squats:
1x10 70kg
2x10 100kg
1x10 90kg
Dumbbell tricep overhead extension:
2x10 65lbs
2x10 70lbs
Barbell Benchpress:
1x10 60kg
1x11 70kg
1x11 75kg
1x10 75kg
* Got some spotter for my benchpress today, form was better than usual felt better too.
Close Grip Benchpress:
1x15 30kg
Cardio rowing:
600 metres in 3 minutes
Dumbbell Bicep Curls:
2x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
Lateral row:
1x10 50kg
3x10 80kg
Dumbbell shoulder press:
1x10 25lbs per arm, total = 50lbs
1x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
1x10 15lbs per arm, total = 30lbs
* I finally got out of breath over here therefore I needed to do a lot lighter weight than usual.
30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8 kmph (cool down)
3o mins on strider @ effort level = 25
1 min on strider @ effort level = 12
Didn't do stretches today as my dad was closing in at 9:00 pm. Oh yeah, another note is that my left foot had those bubble thingie which sorta hurt tonight. But all in all an interesting yet tiring gym session.
Wednesday, January 23, 2008
New Years Eve Photos 2008 and Jakarta Trip Photos
New Years Eve Photos 2008 and Jakarta Trip Photos
Sorry for the late post. I will be uploading one photo from the Picasa Web album and you would need to click on the link provided to view the photos.
Thanks in advance.
New Years Eve.
Me and my friends celebrated new years eve in Curve, Bandar Utama on 31 December 2007. We watch a movie, Alien Vs Predator 2 and then we had a karaoke session in Red Box from 6 pm all the way to 11 plus pm. Below is a photo for a sneak preview, who have attend this magnificent event.
The web address for the Picasa Web album is as follows:
http://picasaweb.google.com/kianweic/CountdownNewYearsEve
Jakarta Trip
I went to Jakarta on 18 January 2008 and return on 21 January 2008. This was a very short trip in order to attend Anthony's wedding which I could say is the grandest and probably the most expensive wedding in my life. (Hint: the wedding reception was for 2,000 people in the Ritz Carlton Hotel, Jakarta). Anyway, below is a photo for a sneak preview. A dedication to all the beautiful girls that attend Anthony's wedding. Cheers.
The web address for the Picasa Web album is as follows:
http://picasaweb.google.com/kianweic/JakartaTripAndAnthonySWedding
PS. I will update the photos for the Jakarta Trip once I get my thumbdrive / flashdrive back from Ing Ho.
Sorry for the late post. I will be uploading one photo from the Picasa Web album and you would need to click on the link provided to view the photos.
Thanks in advance.
New Years Eve.
Me and my friends celebrated new years eve in Curve, Bandar Utama on 31 December 2007. We watch a movie, Alien Vs Predator 2 and then we had a karaoke session in Red Box from 6 pm all the way to 11 plus pm. Below is a photo for a sneak preview, who have attend this magnificent event.
The web address for the Picasa Web album is as follows:
http://picasaweb.google.com/kianweic/CountdownNewYearsEve
Jakarta Trip
I went to Jakarta on 18 January 2008 and return on 21 January 2008. This was a very short trip in order to attend Anthony's wedding which I could say is the grandest and probably the most expensive wedding in my life. (Hint: the wedding reception was for 2,000 people in the Ritz Carlton Hotel, Jakarta). Anyway, below is a photo for a sneak preview. A dedication to all the beautiful girls that attend Anthony's wedding. Cheers.
The web address for the Picasa Web album is as follows:
http://picasaweb.google.com/kianweic/JakartaTripAndAnthonySWedding
PS. I will update the photos for the Jakarta Trip once I get my thumbdrive / flashdrive back from Ing Ho.
Work day training 22/01/2008
Work day training 22/01/2008
I finished work early today, got into the gym about 6:00 pm and got off at 8:50 pm. Total time spent in gym = 2 hours 50 mins. Progress seems slow but sure.
My gym routine exercises are as follows:
5 mins exercise bike @ effort level = 12
Inclined benchpress:
1x10 50kg
1x10 55kg
2x10 60kg
*I felt quite weak today from doing this inclined benchpress, probably from the food poisoning in Jakarta Monday morning.
Barbell tricep curls:
1x10 50lbs
1x10 60.5lbs
2x10 71.5lbs
Barbell bicep curls:
2x10 50lbs
2x10 60.5lbs
Inclined legpress:
1x10 170kg
1x10 200kg
2x10 220kg
Ab-crunches:
4x30
Dumbbell row:
1x10 35lbs per arm, total = 70lbs
1x10 40lbs per arm, total = 80lbs
2x10 45lbs per arm, total = 90lbs
Dumbbell chest fliers:
1x10 25lbs per arm, total = 50lbs
1x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8 kmph (cool down)
31 mins on strider @ effort level = 25
Light stretches
All in all, a satisfactory exercise yesterday. However, I am still in the midst of going to gym today. We'll see how it goes today. Hopefully I do, simply because I really need to work off the extra body fat from my trip to Jakarta.
I finished work early today, got into the gym about 6:00 pm and got off at 8:50 pm. Total time spent in gym = 2 hours 50 mins. Progress seems slow but sure.
My gym routine exercises are as follows:
5 mins exercise bike @ effort level = 12
Inclined benchpress:
1x10 50kg
1x10 55kg
2x10 60kg
*I felt quite weak today from doing this inclined benchpress, probably from the food poisoning in Jakarta Monday morning.
Barbell tricep curls:
1x10 50lbs
1x10 60.5lbs
2x10 71.5lbs
Barbell bicep curls:
2x10 50lbs
2x10 60.5lbs
Inclined legpress:
1x10 170kg
1x10 200kg
2x10 220kg
Ab-crunches:
4x30
Dumbbell row:
1x10 35lbs per arm, total = 70lbs
1x10 40lbs per arm, total = 80lbs
2x10 45lbs per arm, total = 90lbs
Dumbbell chest fliers:
1x10 25lbs per arm, total = 50lbs
1x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8 kmph (cool down)
31 mins on strider @ effort level = 25
Light stretches
All in all, a satisfactory exercise yesterday. However, I am still in the midst of going to gym today. We'll see how it goes today. Hopefully I do, simply because I really need to work off the extra body fat from my trip to Jakarta.
Friday, January 18, 2008
Work day training 17/01/2008
Work day training 17/01/2008
It was just another busy day at work. I arrived at the gym about 6:45 pm and left at 9:30 pm sharp. Total time spent in gym = 2 hours 45 mins.
My workout routine for this session is as follows:
5 mins on exercise bike @ effort level = 12
Barbell benchpress:
1x10 60kg
1x10 70kg
1x10 80kg
1x9 80kg
Dumbbell pullover:
1x10 60lbs
1x10 65lbs
2x10 70lbs
Dumbbell bicep curls:
2x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
Squats:
1x10 70kg
2x10 90kg
1x10 100kg
* I felt alright today albeit I was a bit weaker than usual. However, I managed to do a single set of 100kg which was quite decent.
Ab-crunches:
4x30
Lateral row:
1x10 50kg
2x10 70kg
1x10 80kg
Standing barbell military press:
2x10 50lbs
1x10 40lbs
1x10 45lbs
*After majority of the exercise above I felt so tired that I was not able to push anywhere close to my usual maximum weight which would be around 60-70lbs.
30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8kmph (cool down)
*Nearly flinch for this exercise as I was running out of breath. Especially when my heart rate was about 170-171.
30 mins on strider @ effort level = 25
1 min on strider @ effort level = 12 (cool down)
Minor light stretches.
That's all for today. I am off to Jakarta on Friday and will be back on Monday morning, hopefully my next session would be on Monday afternoon or evening if time permits.
It was just another busy day at work. I arrived at the gym about 6:45 pm and left at 9:30 pm sharp. Total time spent in gym = 2 hours 45 mins.
My workout routine for this session is as follows:
5 mins on exercise bike @ effort level = 12
Barbell benchpress:
1x10 60kg
1x10 70kg
1x10 80kg
1x9 80kg
Dumbbell pullover:
1x10 60lbs
1x10 65lbs
2x10 70lbs
Dumbbell bicep curls:
2x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
Squats:
1x10 70kg
2x10 90kg
1x10 100kg
* I felt alright today albeit I was a bit weaker than usual. However, I managed to do a single set of 100kg which was quite decent.
Ab-crunches:
4x30
Lateral row:
1x10 50kg
2x10 70kg
1x10 80kg
Standing barbell military press:
2x10 50lbs
1x10 40lbs
1x10 45lbs
*After majority of the exercise above I felt so tired that I was not able to push anywhere close to my usual maximum weight which would be around 60-70lbs.
30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8kmph (cool down)
*Nearly flinch for this exercise as I was running out of breath. Especially when my heart rate was about 170-171.
30 mins on strider @ effort level = 25
1 min on strider @ effort level = 12 (cool down)
Minor light stretches.
That's all for today. I am off to Jakarta on Friday and will be back on Monday morning, hopefully my next session would be on Monday afternoon or evening if time permits.
Sunday, January 13, 2008
Weekend gym session 13/01/2008
Weekend gym session 13/01/2008
In the morning, I walk my dog at 9 am to 9:30 am. I reckon it was a brisk walk and about 2 km or less. Probably burn some decent calories too.
It's a Sunday, felt extremely lazy but since it was raining, can't really use my computer. I arrived at gym 4 pm and got out at 6:30 pm, total time spent in gym = 2 hours and 30 mins. I was quite tired today so I did five easy weights exercise and a toned down version of my normal cardiovascular exercise.
My exercise routines were as follows:
Dumbbell benchpress:
4x10 65lbs per arm, total = 130 lbs
Dumbbell shoulder fliers:
1x10 10lbs per arm, total = 20 lbs
1x10 15lbs per arm, total = 30lbs
1x10 20lbs per arm, total = 40 lbs
1x10 25lbs per arm, total = 50lbs
Dumbbell chest fliers:
1x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
Hammer dumbbell bicep curls:
1x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
Ab-crunches:
4x30
Lat pulldown (Fixed weight):
1x10 40kg
1x10 45kg
2x10 50kg
31 mins on exercise bike @ effort level = 8
(1 min cool down)
31 mins on treadmill @ 6.4 kmph, gradient level = 5.0
(1 min cool down)
Short and sweet gym session, should do this more often, I think my cardio session only managed to burn like 400 kcal today. Usually it's like 600 kcal or more. I did not manage to do my deadlifts also I haven't done that for awhile. Maybe I'll do it next time.
In the morning, I walk my dog at 9 am to 9:30 am. I reckon it was a brisk walk and about 2 km or less. Probably burn some decent calories too.
It's a Sunday, felt extremely lazy but since it was raining, can't really use my computer. I arrived at gym 4 pm and got out at 6:30 pm, total time spent in gym = 2 hours and 30 mins. I was quite tired today so I did five easy weights exercise and a toned down version of my normal cardiovascular exercise.
My exercise routines were as follows:
Dumbbell benchpress:
4x10 65lbs per arm, total = 130 lbs
Dumbbell shoulder fliers:
1x10 10lbs per arm, total = 20 lbs
1x10 15lbs per arm, total = 30lbs
1x10 20lbs per arm, total = 40 lbs
1x10 25lbs per arm, total = 50lbs
Dumbbell chest fliers:
1x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
Hammer dumbbell bicep curls:
1x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
Ab-crunches:
4x30
Lat pulldown (Fixed weight):
1x10 40kg
1x10 45kg
2x10 50kg
31 mins on exercise bike @ effort level = 8
(1 min cool down)
31 mins on treadmill @ 6.4 kmph, gradient level = 5.0
(1 min cool down)
Short and sweet gym session, should do this more often, I think my cardio session only managed to burn like 400 kcal today. Usually it's like 600 kcal or more. I did not manage to do my deadlifts also I haven't done that for awhile. Maybe I'll do it next time.
Saturday, January 12, 2008
Work day training 11/01/2007
Work Day training 11/01/2007
Yesterday was a busy day at work, had to start early for work and end like 6:30pm. I arrived at gym about that time 6:40pm and went off at say 9:00 pm straight. Total time spent in gym = 2 hours 20 minutes.
My exercise routines were as follows:
5 minutes on exercise bike @ effort level = 12
Barbell Benchpress:
1x10 60kg
1x10 70kg
1x8 80kg
1x7 80kg
*I felt quite weak today, was unable to perform at my max while doing benchpress
Dumbbell pullover:
1x10 60lbs
1x10 65lbs
2x10 70lbs
Dumbbell single-hand row:
2x10 40lbs per arm, total = 80lbs
2x10 45lbs per arm, total = 90lbs
Squats:
1x10 60kg
1x10 80kg
2x10 90kg
*Almost hurt my neck for this exercise, kinda dangerous therefore I decided not to do 100kg squat today.
Ab-crunches:
4x30
Standing barbell bicep curls:
1x10 40lbs
3x10 50lbs
Barbell tricep curls:
2x10 50lbs
1x10 71.5lbs
1x10 77lbs
30 mins on treadmill @ 9.6 kmph
25 mins on strider @ effort level = 25
I was not able to finish my Strider exercise as my dad has came as the usual time that is 9:00 pm to pick me up. Luckily I carpool with friends to work everyday, this really saves petrol and car park expenses. At the rate the economy is going, petrol will be 25% more expensive and so will everything else thanks to inflation.
That's all folks, the next gym session maybe on Sunday, here's for hoping.
Yesterday was a busy day at work, had to start early for work and end like 6:30pm. I arrived at gym about that time 6:40pm and went off at say 9:00 pm straight. Total time spent in gym = 2 hours 20 minutes.
My exercise routines were as follows:
5 minutes on exercise bike @ effort level = 12
Barbell Benchpress:
1x10 60kg
1x10 70kg
1x8 80kg
1x7 80kg
*I felt quite weak today, was unable to perform at my max while doing benchpress
Dumbbell pullover:
1x10 60lbs
1x10 65lbs
2x10 70lbs
Dumbbell single-hand row:
2x10 40lbs per arm, total = 80lbs
2x10 45lbs per arm, total = 90lbs
Squats:
1x10 60kg
1x10 80kg
2x10 90kg
*Almost hurt my neck for this exercise, kinda dangerous therefore I decided not to do 100kg squat today.
Ab-crunches:
4x30
Standing barbell bicep curls:
1x10 40lbs
3x10 50lbs
Barbell tricep curls:
2x10 50lbs
1x10 71.5lbs
1x10 77lbs
30 mins on treadmill @ 9.6 kmph
25 mins on strider @ effort level = 25
I was not able to finish my Strider exercise as my dad has came as the usual time that is 9:00 pm to pick me up. Luckily I carpool with friends to work everyday, this really saves petrol and car park expenses. At the rate the economy is going, petrol will be 25% more expensive and so will everything else thanks to inflation.
That's all folks, the next gym session maybe on Sunday, here's for hoping.
Thursday, January 10, 2008
Work day training 08/01/2008
Work day training 08/01/2008
This is gonna be a short entry. I was quite sick still but managed to pull off the usual exercises.
Arrived at gym @ 6:00 pm and got off @ 8:55 pm. Total time spent in gym = 2 hours and 55 minutes.
Exercise routines as follows:
5 mins on exercise bike @ effort level = 12
Inclined benchpress:
1x10 40kg
1x10 50kg
2x10 60kg
Dumbbell bicep curls:
2x10 35lbs
2x10 40lbs
Dumbbell tricep overhead extension:
1x10 60lbs
1x10 65lbs
2x10 70lbs
Inclined legpress:
1x10 100kg
1x10 150kg
1x10 200kg
1x10 220kg
Ab-crunches:
4x30
Lateral row:
1x10 50kg
1x10 70kg
2x10 80kg
Standing Military Press (Shoulders):
2x10 50lbs
1x10 71lbs
1x10 93lbs
30 mins on treadmill @ 9.6 kmph
30 mins on strider @ effort level = 25
Light stretches
Got home and slept early, ready for work next day. Might go to gym today. Probably at 3 to 4:00pm. Cheerio.
This is gonna be a short entry. I was quite sick still but managed to pull off the usual exercises.
Arrived at gym @ 6:00 pm and got off @ 8:55 pm. Total time spent in gym = 2 hours and 55 minutes.
Exercise routines as follows:
5 mins on exercise bike @ effort level = 12
Inclined benchpress:
1x10 40kg
1x10 50kg
2x10 60kg
Dumbbell bicep curls:
2x10 35lbs
2x10 40lbs
Dumbbell tricep overhead extension:
1x10 60lbs
1x10 65lbs
2x10 70lbs
Inclined legpress:
1x10 100kg
1x10 150kg
1x10 200kg
1x10 220kg
Ab-crunches:
4x30
Lateral row:
1x10 50kg
1x10 70kg
2x10 80kg
Standing Military Press (Shoulders):
2x10 50lbs
1x10 71lbs
1x10 93lbs
30 mins on treadmill @ 9.6 kmph
30 mins on strider @ effort level = 25
Light stretches
Got home and slept early, ready for work next day. Might go to gym today. Probably at 3 to 4:00pm. Cheerio.
Friday, January 4, 2008
Work day training 04/01/2008
Work day training 04/01/2008
I have just slightly recovered from a cold I had just before New Years eve. I've obtained a medical leave on Thursday to rest. I was back at work on Friday, just a two working days week. However, I didn't feel I had too many holidays though, spend quite a while just to get well.
Got into gym at 6:30 pm, got off gym at 9:45 pm, total amount of time spent = 3 hours 15 mins.
The following is my routine of the day:
5 mins on exercise bike @ effort level =12
Barbell shoulder press:
1x10 32.5kg
1x10 42.5kg
2x10 47.5kg
Barbell bicep curls:
2x10 22.5kg
2x10 27.5kg
Barbell tricep curls:
2x10 27.5kg
2x10 32.5kg
Squats:
1x10 70kg
2x10 90kg
1x10 100kg
* I finally made it to the 100kg squats, another 20kg would make my reach my this year goal. Way to go mate.
Ab-crunches:
4x30
Dumbbell benchpress
1x10 60lbs per arm, total = 120 lbs
1x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140lbs
Dumbbell Row:
4x10 40lbs per arm, total = 80lbs
Chest dumbbell flyiers:
2x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
30 mins on treadmill @ 9.6 kmph
30 mins on strider @ effort level=25
Light stretches
Hopefully, I would be able to fully recover by Sunday, as I would really like to work out on that day itself.
I have just slightly recovered from a cold I had just before New Years eve. I've obtained a medical leave on Thursday to rest. I was back at work on Friday, just a two working days week. However, I didn't feel I had too many holidays though, spend quite a while just to get well.
Got into gym at 6:30 pm, got off gym at 9:45 pm, total amount of time spent = 3 hours 15 mins.
The following is my routine of the day:
5 mins on exercise bike @ effort level =12
Barbell shoulder press:
1x10 32.5kg
1x10 42.5kg
2x10 47.5kg
Barbell bicep curls:
2x10 22.5kg
2x10 27.5kg
Barbell tricep curls:
2x10 27.5kg
2x10 32.5kg
Squats:
1x10 70kg
2x10 90kg
1x10 100kg
* I finally made it to the 100kg squats, another 20kg would make my reach my this year goal. Way to go mate.
Ab-crunches:
4x30
Dumbbell benchpress
1x10 60lbs per arm, total = 120 lbs
1x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140lbs
Dumbbell Row:
4x10 40lbs per arm, total = 80lbs
Chest dumbbell flyiers:
2x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
30 mins on treadmill @ 9.6 kmph
30 mins on strider @ effort level=25
Light stretches
Hopefully, I would be able to fully recover by Sunday, as I would really like to work out on that day itself.
Subscribe to:
Posts (Atom)
