Work day gym session 28/02/2008

Work day gym session 28/02/2008

Today was just another day at the office, I got off work at 6:30pm, arrived at gym at 6:40 pm approximately and left at 9:00 pm sharp. Total time spent in gym = 2 hours and 20 mins

I would say that all the exercises I did today are of cardiovascular exercise. 1 hour 50 minutes plus of cardiovascular exercise. Super Cardiovascular exercise entry, anyway the exercises I did are as follows:

20 mins rowing @ effort level = 10 (max effort)

30 mins stepper @ effort level = 12
1 min stepper @ effort level = 10

31 mins crosstrainer @ effort level = 10

30 mins strider @ effort level = 25
1 min strider @ effort level = 12

Light stretches for 10 minutes

In my opinion, I would be able to burn high amount of calories with such many and long cardio session. Given that it isn't as taxing as weight lifting, I might do something of similar on Sunday. I hope I will be able to go to gym tomorrow as well though.

Cheers

Work day gym session 26/02/2008

Work day gym session 26/02/2008

Today, I took my first protein + creatine shake before. I have never feel so much strength and stamina from taking creatine burning inside me. I walked from my work place to the gym which usually take 10 minutes (shorten to 5 minutes so much) No joking, I felt like I can't wait to get into gym and go nuts with the exercise. I arrived at gym @ 6:00 pm and left the gym @ 8:40 pm. Total time spent = 2 hours + 40 minutes

I would say my exercise routine today was a bit nuts, in fact I feel that I still can continue my cardiovascular exercises at this hour:

5 minutes Rowing machine @ effort level = 10, distance nearly reach 1km, about 950m (usually it's only about 600-700m)

Flat Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg

Pullover:
2x15 60lbs
2x15 65lbs

Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 27.5lbs per arm, total = 55lbs
1x15 30lbs per arm, total = 60lbs

Inclined legpress:
1x15 100kg
1x15 150kg
1x15 180kg
1x15 190kg

Standing bicep curls:
1x15 40lbs
3x15 50lbs

5 minutes Exercise bike @ effort level = 10

Dumbbell fliers for chest:
1x15 20lbs
1x15 25lbs
1x15 30lbs
1x15 35lbs

*I can't believe after all those exercise I was still able to run, usually I'll just walk. (I am really not use to the benchpress with mutiple sets plus the woodchopper)

30 minutes on treadmill @ 9.6kmph
16 minutes on treadmill @ 6.6kmph
Total length run + walk = 6.92 km

Lat pulldown:
1x10 55kg

10 minutes on strider @ effort level = 25 (maximum)

Funny, that I still feel sorta energetic after all those exercises. Really love the creatine, I wonder what would happen if you mix creatine with fat burners. Probably even more insane results.

Weekend light cardio session 23/02/2008

Light Cardio Session at home 23/02/2008

I have an exercise bike at home in light of my cutting phase, I have added some random light cardio session when I am not too tired.

35 minutes on exercise bike @ effort level between 6-9

Here are some of my photos for my pre-supplement body shape (the uncut version):

I understand I still have a lot of body fat to burn. Please bear in mind that I have achieved this size without any supplements. I will purchase some supplements tomorrow. I will take the following supplements:

1. ON whey protein supplement
2. Creatine (if my bonus is more than enough to cover this)
3. Fish oil (two capsules a day)
4. Natural fat burner (3 cups of green tea per day)
5. Any brand Multi-Vitamin

Cheers

Work day gym session 22/02/2008

Work day gym session 22/02/2008

TGI Friday, mate. As we all know, Friday for me is training until I go nuts day. Thanks to some delay at work, I got into gym at 6:40 pm and left gym again at 9:00 pm. Total time spent = 2 hours and 20 mins. I was not able to completed by cardiovascular session. Hence, I will probably do some exercise bike tomorrow and hit the gym on Sunday.

My exercise routines were as follows:

5 mins rowing machine @ effort level = 10

Shoulder press + Squats:
1x15 30lbs per arm, total = 60lbs
1x12 35lbs per arm, total = 70lbs
1x15 35lbs per arm, total = 70lbs

Inclined Benchpress:
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 50kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
* I was a bit tired from doing this, maybe it was due to the benchpress I did on Wednesday.

Barbell Bicep Curls + Squats:
1x15 40lbs
2x15 50lbs
* Seems to be improving with my new creation exercise, or so I thought.

Squats:
1x15 70kg
1x12 90kg
1x15 90kg

Barbell Tricep Curls:
1x15 50lbs
1x15 71.5lbs
1x12 71.5lbs

Lawnmower (Half deadlift + one arm row):
2x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs

30 mins on treadmill @ 7.0 kmph and gradient = 6.0
1 min on treadmill @ 5.0 kmph and gradient = 3.0

15 mins on crosstrainer @ effort level = 10
* I did not have enough time to finish my crosstrainer (usually 30 mins) today as my sister came to pick me up at 9:00 pm sharp.

That's it for now folks, let's see what comes up tomorrow and the day after. Meanwhile, keep on rock.

Cheers

Some overdue and recent photo entries, 4 photo entries.

4 photos entries and some are really overdue.

Have fun browsing as much as I have fun posting it.

Meng Chun's farewell, in a club with 3 bottles of vodka plus fruit juices.

My webalbum address as follows:

http://picasaweb.google.com/kianweic/MengChunSFarewellOuting2008

Chinese New Year dinner party and visiting non-stop for whole day 2008

My webalbum address as follows:
http://picasaweb.google.com/kianweic/ChineseNewYear2008

Emily's birthday party plus karaoke session 2007

My webalbum address as follows:

http://picasaweb.google.com/kianweic/EmilySBirthdayAndKaraokeSession

This album was supposed to be created last year. Sorry for the lateness. June babies birthday celebration 2007.

Web address as follows:
http://picasaweb.google.com/kianweic/BirthdayForYeeJinHsuKimPatriciaAndSaiMunKualaLangatSeafood

Cheers

Work day training 20/02/2008

Weekend light cardio training 17/02/2008
I am adding this since its part of my workout regime.
30 mins walking my dog, little foot
and
50 mins on exercise bike @ effort level = 8

Work day training 20/02/2008
Today was a quiet day. I got into the gym at 6:10 pm and left about 8:50 pm. Total time spent in the gym = 2 hours plus 40 mins.

My workout routine are as follows:
5 mins on rowing machine @ effort level = 10

Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
*Truly a long and many repetitions exercise, was quite worn out after this.

Woodchopper: (from bottom to up)
1x15 15lbs per arm, total = 30lbs
1x15 22.5lbs per arm, total = 45lbs
1x15 30lbs per arm, total = 60lbs
*This exercise is getting easier by each week, may need to up the ante a lot the next time.

Standing military press:
2x15 50lbs
1x13 50lbs

Inclined legpress:
1x15 100kg
1x15 150kg
1x15 160kg

Dumbbell bicep curls:
3x15 35lbs per arm, total = 70lbs

Tricep overhead extension + squat:
3x15 60lbs

30 mins on exercise bike @ effort level = 10

30 mins on treadmill @ 7.0 kmph, gradient = 6.0

I am totally worn out today. Tomorrow may have to do a light cardiovascular sessions as I have to wait for my friend to finished work anyway. It's going to be about 8:30 pm or later.

Let's see how things goes.

Cheers

Work day training 15/02/2008

Work day training 15/02/2008

I finished work at about 6:00 pm though I still have lots to do and will be doing it on the weekend, :( . I got into gym about 6:15 pm and got off from the gym at my usual 9:00 pm. Total time spent in gym = 2 hours and 45 minutes.

My exercise routines are as follows:

5 mins rowing @ effort level = 10 (max level)

Half deadlift + One arm row:
1x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs
1x15 20lbs per arm, total = 40lbs

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 45kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
* Rest 3-6 seconds in each mini sets.

Dumbbell bicep curls:
2x15 30lbs per arm, total = 60lbs
2x15 35lbs per arm, total = 70lbs

Squats:
1x15 60kg
1x15 70kg
1x13 100kg
* High intensity and high repetitions for squats is insanely difficult.

5 mins exercise bike @ effort level = 8

Woodchopper (from top to bottom):
1x15 30lbs
1x15 40lbs
1x15 50lbs
* This was a different woodchopper which was starting from the top all the way to the bottom.

Fixed weight machine (lower back):
1x15 20kg
1x15 40kg
1x15 30kg

Lateral row:
1x15 20kg per arm, total = 40kg
1x15 30kg per arm, total = 60kg
1x15 35kg per arm, total = 70kg

5 mins on treadmill @ 9.6 kmph
25 mins on treadmill @ 6.5kmph, gradient between 6.0 to 7.0
1 mins on treadmill @ 6.0 kmph (cool down)

20 mins on crosstrainer @ effort level = 8
* Low intensity cardiovascular exercise as I was far too tired to exercise anymore. Probably be able to do the usual 30 minutes if I had more time.

That's all folks. Next session would most likely be on the Sunday and a light cardiovascular exercise bike today.

Cheers

Work Day Gym Session 13/02/2008 and Public Holiday Cardio Session 08/02/2008

Home Cardiovascular session 08/02/2008

30 mins of exercise bike at home @ effort level = 7

Work day gym session 13/02/2008

Today, I arrived at gym at 6:15 pm and left at 8:50 pm, total time spent in gym = 2 hours 35 minutes. I just recovered from sore throat and some slight fever on the day before (11/02/2008 to 12/02/2008). I did not have my full strength but I hit the gym anyway since I really do need a work out after almost one solid week without hitting the gym.

My exercise routine where as follows:

5 mins rowing @ effort level = 10

Dumbbell shoulder press + squats:
1x15 25lbs per arm, total =50lbs
2x15 30lbs per arm, total = 60lbs

Barbell flat benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x7 @ 70kg
*By the time I did my third benchpress exercise, I was so exhausted could lift anymore, hence the lousy performance.

Pullover:
1x15 60lbs
1x15 65lbs
1x15 70lbs

Woodchopper:
1x15 12.5kg per arm, total = 25kg
2x15 15kg per arm, total = 30kg

Barbell bicep curls + Squats:
3x15 40lbs

5 mins exercise bike @ effort level = 8

Deadlift:
1x10 60kg

Barbell Row:
3x10 20kg
* I was told this was a the proper form of deadlift by a gym friend from Iran but I doubt his method was proper as it was more of a row in my opinion then an actual deadlift.

Dumbbell chest fliers:
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs

5 mins treadmill @ 9.6 kmph
5 mins treadmill @ 6.5 kmph + gradient = 6.0
* Had to pause here to find out what the 3 new girls were doing, worried they might try fixed weight and totally hurt themselves, which might result in muscle tear. Ouch that's gotta hurt.

32 mins on cross-trainer @ effort level = 16

All in all, I would say it's quite a tiring workout session but not as intensive in terms of cardiovascular exercise I would usually do. (ie. running for 30 mins and then strider for 30 mins)

Due to the fact that I am going back hometown this Saturday, I would probably need to do 3 session of gym continuously or do the final session on Sunday when I come back from Muar with my cousin. Either way it doesn't look good.

Please note that I am finally buying a tub of protein powder from my cousin, ON Optimum, any flavor is fine with me. (Please read my blog Wei Kiat, thank you)

Work day gym session 05/02/2008

Work day gym session 05/02/2008

Due to the reunion dinner on Wednesday ie. 04/02/2008. I had to replace the gym session for that day by going for one on Tuesday 05/02/2008. I got into the gym at 6 pm and got off from gym at 9:40pm due to the lateness of my friend from her shopping needs which is ok as I was able to do more cardiovascular exercise instead.

My work out exercise routine are as follows:
5 mins on Rowing machine @ effort level = 10 (max level)

Pendley rows:
1x15 35kg
1x12 40kg
1x15 45kg
1x15 50kg

Lawn Mower:
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs
1x12 35lbs per arm, total = 70lbs

Triceps overhead extension:
1x15 60lbs
1x15 65lbs
1x15 70lbs

Iso Lateral Row:
1x15 50kg
1x15 70kg
2x15 80kg

Squats:
1x15 70kg
2x12 90kg
1x12 80kg

30 mins treadmill @ 6.0 kmph with level 5 gradient
2 mins treadmill @ 6.0 kmph without gradient (cool down)

30 mins crosstrainer @ effort level = 11
2 mins crosstrainer @ effort level = 6 (cool down)

30 mins strider @ effort level = 25
2 mins strider @ effort level = 25 (cool down)

Dumbbell bicep curls:
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs

Shoulder fliers:
4x15 15lbs per arm, total = 30lbs

Light stretches for 5 mins

Next session will be after Chinese New Year, most likely will be this Saturday coming back from my hometown, Muar, Johor.

Cheers

Annual leave day training 04/02/2008

Annual leave day training 04/02/2008

I've got into gym at 4:30 pm today and leave at 7:15 pm. I am using a totally new and unusual weight training routine and a slightly toned down cardiovascular session.

Another note is that I did some exercise bike at home for 30 mins on 03/02/2008. I am thinking of doing that particular exercise every morning irregardless of gym session or not. Reason being is to burn as much body fat as possible. Hopefully by end of this year my body fat would be lower than 15%. Here's for hoping.

My workout routine for the day is as follows:

5 mins, rowing machine @ effort level = 10, sprint for 10 seconds.

Inclined benchpress:
Set 1: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 50kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg

Total reps = 63 reps

Combined barbell deadlift and bicep curls:
2x10 30lbs
1x12 30lbs
1x15 30lbs

Woodcutter:
4x15 15kg per side, total = 30kg
4x15 20kg per side, total = 40kg

Combined squats with barbell shoulder press:
2x15 40lbs
2x15 50lbs

Machine weighted ab-crunches:
1x15 20kg
3x15 25kg

5 minutes exercise bike @ effort level = 8, 20 seconds sprint

Pullover:
1x12 60lbs
1x12 65lbs
2x12 70lbs
* Slightly higher reps for this exercise than usual

Barbell benchpress:
1x12 60kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5 @ 60kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 45kg

30 mins on cross trainer @ effort level = 8
2 mins on cross trainer @ effort level = 4 (cool down)

30 mins on exercise bike @ effort level = 8
2 mins on exercise bike @ effort level = 4 (cool down)

Quite a tiring session, body still not quite use the new routine. Gonna have half of my weight exercise with this crazy compound exercises. These weird compound exercises have made my gym session far more interesting than the usual. Great stuff and good work for today.

Cheerio

Work day training 31/01/2008

Work day training 31/01/2008
Today was a bit different from my usual exercise. I got into gym at 6:00 pm, I had an appointment with the personal trainer Poomah but when I got there, my personal trainer was Simd instead. I got off at 9:00 pm, however I spend the next 1 hour and 30 mins resting. I was totally unprepared nor able to adapt to this new training. It was far more tiring then my usual routine.

I would like to share some odd compound weight exercise I did in the gym yesterday with light weights learn from manager from Manulife gym. His name is Simd and used to be a personal trainer from Adelaide. Friendly guy. Luckily I still had my two free sessions.

I did this in the gym for variety reps:

With 2 dumbbells each @ 25lbs and 30lbs combining two exercise:
Squats => Shoulder press

Lawn mower style row:
With one dumbbell @ 40lbs, Half deadlift => full row (ie. like starting a lawnmower)

Woodchopper something:
Using the free range motion stuff. Akin in the Rocky movies. Very light too about 20kg for both arm. reps @ 15 or till failure

Drop set benchpress (i think)
Starts out as 1 reps rest 3-4 secs and 2 reps => so on till 10 reps, I did this with 50kg only including bar.

Deadlift + Pendley rows:
40-50kg including bar, 4 sets with 11, 12, 15 reps.

Deadlift + shoulder shrugs:
50-60kg, 4 sets and different reps again.

Treadmill and rowing and cycling with changes in every 5 mins from speed to gradient for 20 mins.

Since my body was never used to all of the exercise mentioned, as I got home and had a quick dinner, I fall asleep in a very short time. If I do my usual routine, I won't be able to fall asleep at least till 12 or maybe 1 am in the morning. I am so happy with some of these new exercise as it makes me so tired and worn out (This really proves to me that I have lots of improvement to be made, therefore I feel challenge and excited)

Also if anyone has any compound exercises like the above please feel free to share. Heck, I was thinking maybe a light deadlift combined with a bicep curls would be interesting.