Weekend light cardio session 29/03/2008

Weekend light cardio session 29/03/2008

It was a bit rainy today, Little Foot (my Dog) gave me the "I wanna go out look". Eventually, after the rain stopped, I took him for a stroll for 30 mins plus. Not too sure how long but it was definitely a 1.3 km walked.

Little Foot's the look

Walking the dog stats:
30 mins
*Resulted in 1.3 km walked and probably less than 100 calories burned.

Work Day (Cardio-focused) Gym Session 28/03/2008

Work Day (Cardio-focused) Gym Session 28/03/2008

TGI Friday guys, today was another one of those days I would rather not go to gym. Finding extremely difficult to push myself there. Then I realized there are lotsa body fat needed to lose and the very scary fat test is end of April so what the hell. Also I just found out curry puffs are actually deep fried, oh my god. (I always thought they were baked)

Got into gym at 6:45 pm, work out till 9:00 pm, total time spent in gym = 2 hours 15 mins.

*Please note that today was more of a cardiovascular focused exercise session, only did like 2 weights exercise for experimentation with something.

My workout routine are as follows:

5 mins rowing machine @ effort level = 10

Standing military press:
1x15 32.5kg
1x15 42.5kg
2x8 47.5kg
*I was experimenting with this as I would like to see what's the effect on my legs, so far it seems alright no problems at all.

Dumbbells shoulder fliers:
3(2x15) 9.09 kg per arm, total = 18.18kg

31 mins on stepper @ effort level = 13
* Resulted in 360 calories burned and 192 floors climbed

31 mins on strider @ effort level = 25 (max)
* Resulted in most likely 200 calories burned max, I don't believe the machine number as it says I burned like 750 calories.

25 mins on treadmill @ 7.0 kmph and gradient = 5.0%
* Resulted in 230 calories burned, can't remember how far I brisk walk / light jog.

Total calories burned = 790 calories (hhmmm quite low today, oh well might need to put in another cardio session on the weekend)

All in all, not so enjoyable gym session but nonetheless I have set the deadline for a body fat testing exam. It is scaring the living crap out of me.

Work Day (Easy) Gym Session 26/03/2008

Work Day (Easy) Gym Session 26/03/2008

Today's weather was really making me sleepy, I was so going to skip gym. When I step outside of the office it started to rain a little, I was without an umbrella. Therefore, on that spot I started my very first cardiovascular exercise, running all the way to the gym with a huge bag pack, another small bag and my shoe bag. I got into the gym at 6:50 pm and left the gym at 9:00 pm sharp again.
Total time spent in the gym = 2 hours and 10 mins

Unlike Monday, there weren't that many people (including pretty ladies) today. I guess the Hump Day symptom has got into many people, almost myself as well.

My workout routine are as follows:

5 mins on rowing machine @ effort level = 10
* Can't remember how many calories I burned because I took a few power naps.

Tricep overhead extension:
1x15 27.27kg
1x15 29.54kg
1x15 34.09kg

Dumbbells shrugs:
2x10 25kg per arm, total = 50kg
1x10 27.27kg per arm, total = 54.54kg

Dumbbells Chest Fliers:
3x15 15.09kg per arm, total = 30.18kg

Dumbbell one arm rows:
3(2x15) 22.27 per arm, total = 44.54kg

Dumbbell Bicep Curls:
2(2x15) 15.09kg per arm, total = 30.18kg
1(1x15) 18.18kg per arm, total = 36.36kg

Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg

Standing Barbell Bicep Curls:
1x15 22.5kg
1x15 27.5kg
1x15 32.5kg

30 mins on the stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in 360 calories burned and 190 floors climbed

30 mins on treadmill @ 7.0 kmph with gradient = 5.0%
1 min on treadmill @ 5.5 kmph with gradient = 2.5%
* Resulted in 280 calories burned and 3.3 km walked / lightly jog.

Total calories burned in both these exercises = 640 calories (hmmm, seems kinda low)

All in all, a very easy gym today as there were not any compound exercises. I still feel quite alright when I got home. I would most likely be going to gym on Friday for a super heavy cardiovascular session. Target calories to burned = 1,200 calories

Deadline for body fat % test in gym = late April, will set a date as the time draw closer.

Wish me luck guys, cheers.

Work Day (Another Short) Gym Session 24/03/2008

Work Day (Another Short) Gym Session 24/03/2008

It was raining cats and dogs about 5:30 pm all the way to 6:30 pm. In addition, there was a lot of outstanding work that I have to attend to. I only got into the gym at 7:00 pm. Left the gym as per usual @ 9:00 pm. Total time spent in the gym = 2 hours.

Please note there were many pretty girls in the gym today (far more pretty ladies around than usual, around 2x more), also do note that have killer bodies (not the lamp post type, those makes me....yawn...). While it may be nice to have many pretty girls around but it was far too distracting.

My exercise routine are as follows:

5 mins on rowing machine @ effort level = 10

Dumbbell shoulder press (without squats):
2 (1x15) @ 18.18kg per arm, total = 36.36kg
2 (2x14) @ 20.45kg per arm, total = 40.90kg
*I need to get this back to 25kg per arm as soon as possible. Argh!

Flat benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x6 @ 80kg
*Oh shit, I have weaken, only able to do 6 reps for 80kg.

Woodchopper:
2 (2x15) @ 13.63 kg per arm, total = 27.27kg
2 (1x15) @ 15.91 kg per arm, total =31.81kg

Pullover:
1x15 @ 27.27kg
2x15 @ 31.82kg

Iso-lateral row:
2x (1x15) @ 25 kg per arm, total = 50kg
2x (1x15) @ 35 kg per arm, total = 70kg
2x (1x15) @ 40kg per arm, total = 80kg

Pull ups:
2x1
* Man, I seriously suck at this, need to start training this exercise.

Inclined Legpress:
1x15 @ 150kg
1x15 @ 170kg
1x15 @ 200kg
* Nice one, finally able to do 200kg but this exercise still makes me sleep.....yawn....can't do squat at the moment.....

30 mins on stepper @ effort level = 15
1 min on stepper @ effort level = 10
* Resulted in 400 calories burned and 201 floors climbed. This exercise totally demolish my legs and I only added 1 extra effort level. Damn!

All in all a short work out and an enjoyable one. Too bad I didn't have enough time to talk to those magnificent looking ladies.

Also I did not manage to burned at least 800 calories today, that is a bad sign......need more cardio please....

A good noodle place to recommend 21/03/2008
In addition, in an unrelated post here is a restaurant I recently went for. They served very nice noodles (both dry and in soup) with some mince meat and a very nicely cook again (whereby the yolk is still in liquid form). Both noodles (dry and soup) taste natural. Can't remember the full

Details as follows (from their business cards):
Restoran Super Kitchen
(Chilli Pan Noodle) in Mandarin
Address: 33, Jalan Dewan Sultan Sulaiman 1, Off Jalan T.A.R 50300 Kuala Lumpur.
Branch: 3-1, Jalan PJU 5/4, Dataran Sunway, Kota Damansara, 47810 Petaling Jaya.
Tel: 03 - 61417398

Cheers

Work Day (Cardio) Gym Session 19/03/2008

Work Day (Cardio) Gym Session 19/03/2008

I got off work late today somewhere about 7:10 pm and arrived at gym 7:15 pm. Thankfully, I have took a day off on Friday therefore I have a long weekend ahead.I am pretty sure I will be able to do another session on Friday as well, making that the third gym session of the week. Also I got off gym at 9:15 pm, total time spent in gym = 2 hours.

Today's gym session, I went full blast on cardiovascular exercises. The workout routine are as follows:

20 mins on rowing machine @ effort level = 10
* Resulted in 170 calories burned

30 mins on stepper @ effort level = 13 (max level= 25)
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 190 floors climbed.

30 mins treadmill @ 7.0 kmph and gradient = 5.0%
1 min treadmill @ 5.5 kmph and gradient = 2.5%
* Resulted in 280 calories burned and 3.3 km fast walked.

20 mins on crosstrainer @ effort level = 15
1 min on crosstrainer @ effort level = 10
* Resulted in 170 calories burned and about 1.2km walked.

Total calories burned for this cardio session = 170+390+280+170 = 1,010 calories burned.

Seems like a lot of calories burned but I would prefer it somewhere within the range of 1,200 or above as I still have tonnes of body fat to lose. I'll need to check the body fat measure machine by end of April. Let's hope for the best.

Cheers

Work Day (Short) Gym Session 18/03/2008

Work Day (Short) Gym Session 18/03/2008

I got off work slightly earlier than usual, got off at 5:45 pm, rush to the gym got there about 5:55 pm. Finished a lot earlier than usual due to transportation issue, got off at 7:45 pm, total time spent in gym = 1 hour 40 minutes. I am pretty sure I miss one or two weights exercises I used to do and lack 30 mins cardiovascular exercise that I pretty much do all the time.

My exercise routine are as follows:

5 mins on rowing machine @ effort level = 10

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x15 @ 60kg
*Quite alright for a person who just recovered from illness

Tricep overhead extension:
1x15 27.27kg
2x15 29.54kg

Squats:
1x15 70kg
1x12 90kg
1x12 100kg

Dumbbell bicep curls:
2x (2x15) 15.9kg per arm, total = 31.8kg
2x (1x15) 18.18kg per arm, total = 36.36kg

One arm dumbbell row (without half deadlifts)
2x (1x15) 15.9kg per arm, total = 31.8kg
2x (1x15) 18.18kg per arm, total = 36.36kg
2x (1x15) 22.72 per arm, total = 45.45kg

Standing military press:
1x15 32.5kg
* Didn't had time to finish the 6th weight exercise, went straight to cardio instead.

15 mins on treadmill @ 10.5 kmph
10 mins on treadmill @ 7.0 kmph
* Resulted in 260 calories burned (can't remember the distance at all)

Very short gym session today. I will definitely hit the gym tomorrow as I didn't feel tired enough. The good thing is that, Thursday is a public holiday, therefore I am going to push myself to the max.

Sick / Medical Leave from Gym entry 14/03/2008

Looking forward for after work gym today 18/03/2008

Finally, I have fully recovered from a virus attack since last Friday.

I had a terrible sore-throat coupled with pain coming from the joints.

Visited a doctor, she said was a virus attack and I took a medical leave on Friday itself. However,
I was at work till 12:00 pm. It's like a half day leave.

I was not able to hit the gym as the pain from the joints and throat was quite annoying.

Work day (sick) gym session 12/03/2008

Work day (sick) gym session 12/03/2008

I got off work earlier today at 6:00 pm. Fortunately, my friend was able to drop me off at the gym say in 6:05 pm, stay in the gym till 9:00 pm. Total time spent in gym = 2 hours 55 minutes. I was a bit sick today, got a bad sore throat but managed to finish most exercise anyway, so no big lose. Also, I forget to take my protein supplement and my creatine supplement as well due to being almost late for work.

*Please note that I have decided to use kilogram for all the dumbbells because I feel attached to my old gym in Melbourne University. Whereby everything was in kg and not in pounds.

My work out routine are as follows:

5 mins on rowing machine @ effort level = 10

Barbell Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x10 @ 70kg
*I would say pretty alright for a sick person

Standing barbell bicep curls:
1x15 22.5kg
1x12 27.5kg
1x15 27.5kg

Dumbbell shoulder press + squats:
1x14 16kg per arm, total = 32kg
2x10 16kg per arm, total = 32kg

Barbell tricep curls:
3x15 32kg

Inclined legpress:
1x15 150kg
1x15 170kg
1x15 200kg

Dumbbell chest fliers:
1x15 11.36kg per arm, total = 22.72kg
2x15 13.63kg per arm, total = 27.27kg

Woodchopper:
1x15 13.63kg per arm, total = 27.27kg
1x15 15.91kg per arm, total = 31.81kg
1x15 18.18kg per arm, total = 36.36kg

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 7
* Resulted in 185 floors climbed and 350 calories burned

30 mins on treadmill @ gradient = 5, speed = 7.0kmph (20 mins), 6.5kmph (10 mins)
1 min on treadmill @ gradient = 2.5, speed = 5.0kmph
* Resulted in 3.4km walked and 250 calories burned.

Total calories burned = 600 calories (not as good as the previous time)

All in all, I'll say a pretty decent work-out for a sick person. Hopefully, I'll recover fully by tomorrow.

Cheers

Election day light cardiovascular exercise entry 08/03/2008

Election day light cardiovascular exercise day 08/03/2008

I have voted in the primary school with my mum today.

Walked all the way from my house to the primary school nearby and back home.

Total distance walked approximately 2.0 km.

Total time walked 45 minutes.

58.9% of the 10.9 million registered voters cast according to Malaysiakini.

* We are eagerly awaiting results for the elections. Let's hope it's good enough for all of us.

Cheers

Work day gym session 06/03/2008

Work Day (Easy) Gym Session 06/03/2008

I work till 6:10 pm today, got into gym by 6:15 pm. Left gym at 9:00 pm. Funny thing happened today, while creatine is supposed to retain water, I actually sweat two t-shirt wet to the maximum. Why? I have no idea. Total time spent in gym = 2 hours 45 minutes

Today work out routine are as follows (it's a bit easier then usual because I am extremely tired mentally.) :

5 minutes on the rowing machine @ effort level = 10

Lawnmower Row (Half deadlifts plus one arm row) :
1x15 35lbs per arm, total = 70lbs
1x15 40lbs per arm, total = 80lbs
1x15 30lbs per arm, total = 60lbs

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

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

Tricep overhead extension:
2x15 60lbs
2x15 65lbs

Standing barbell military press:
3x15 50lbs

Inclined legpress:
1x15 150kg
1x15 170kg
1x15 190kg

Dumbbells chest fliers:
3x15 30lbs per arm, total = 60lbs
* Easy in terms that I didn't do benchpress, squats or deadlifts as per usual.

30 minutes stepper @ effort level = 12
1 min stepper @ effort level = 10
* Resulted in 182 stairs climbed and 385 calories burned.

30 minutes treadmill @ 7.0 kmph, gradient = 5.0%
1 min treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 3.40km walked and 260 calories burned

Will I be able to do a single cardiovascular session tomorrow? Tune in to find out.

Meanwhile keep on rocking.

Work Day Gym Session 04/03/2008

Work Day Gym Session 04/03/2008
I had to work quite intensively at work today. Fortunately, I managed to get off work at 6:00 pm, arrived in the gym at 6:15 pm. Finished gym at the usual 9:00 pm. Total time spent in gym = 2 hours 45 minutes. Relatively shorter as I was doing 3x15 reps for most weight exercises except for a few.

My workout routines are as follows:

5 mins on rowing machine @ effort level =10

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
* Rest 3-6 seconds in between each mini sets

Shoulder press + squats:
1x12 30lbs per arm, total = 60lbs
1x14 25lbs per arm, total = 50lbs
1x14 20lbs per arm, total = 40lbs

Squats:
1x15 70kg
1x12 100kg
1x12 100kg

Standing barbell bicep curls:
1x15 40lbs
2x15 50lbs

Lateral Row:
1x15 20kg per arm, total =40kg
2x15 30kg per arm, total =60kg

Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg

Flat benchpress:
1x8 50kg
*Too tired to do this so couldn’t be bother, just did one set and off to the next exercise.

Alternate hammer curls:
1x15 20lbs per arm, total = 40lbs
2x15 25lbs per arm, total = 50lbs

30 minutes stepper @ effort level = 12
1 minute stepper @ effort level = 10
* Resulted in 178 floors climbed and 404 calories burned.

30 minutes treadmill @ speed = 6.5 to 7.0, gradient = 4% to 5%
1 minute treadmill @ speed 6.5, gradient = 0%
* Resulted in 3.3 km walked with 230 calories burned.

I will be doing another gym session on Thursday. I was unable to do the next gym session on Friday as I was struck down by my own high blood pressure / hypertension previously (I think). The doctor did say I had a borderline case of high blood pressure / hypertension case. We’ll see on Friday where I would probably do my 1 hour 50 minutes cardiovascular session again.

Cheers