Work Day Light Weight Gym Session 30/05/2008
Just another day but first let me record some unorthodox light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.
Thursday, Medium Cardio Session 29/05/2008
30 mins walk from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
20 mins walk within the Mall with 5kg worth of financial statements and my water bottle.
* Resulted in calories burned = 180 calories burned (estimated)
Friday, Light Cardio Session 30/05/2008
30 mins walk from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
These week, I went back almost 9 pm to 10 pm everyday. Looks like it is going to get worse before it gets better. After 2 days rest from my previous gym session on Tuesday, I am now feeling fresh. However, I decided to do a light weight session anyways.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
Barbell Benchpress:
2x10 @ 60kg
1x10 @ 70kg
1x10 @ 65kg
Pullover:
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Dumbbell bicep curls:
2(2x10) @ 13.63kg per arm, total = 27.27kg
2(2x10) @ 11.36kg per arm, total = 22.72kg
Lever incline row:
3x10 @ 25kg
1x10 @ 20kg
Deadlifts:
1x10 @ 32.5kg
2x10 @ 52.5kg
1x10 @ 62.5kg
Dumbbells row:
1(2x10) @ 22.72kg per arm, total = 45.45kg
* I was too tired to do another 3 sets of dumbbell rows, so I decided to do some HIIT cardio anyways.
3x5 mins on treadmill @ 9.0 kmph
3x5 mins on treadmill @ 6.5 kmph
1x2 mins on treadmill @ 4.5 kmph
* Resulted in 3.7 km ran / walked and 300 calories burned.
25 mins on crosstrainer @ effort level = 8
* Resulted in 1.0km walked and 220 calories burned.
Total calories burned for the day = 720 calories
It was one of the busier weeks, definitely not going to see the end of it. I believed I have done a decent workout but with lighter than usual weights just to switch the routine a little. I hope I can have another gym session on Sunday though. Reason being, I will be very busy the whole of next week.
* PS I will be purchasing another 5lbs of ON whey protein of chocolate flavour, yum.....
Friday, May 30, 2008
Tuesday, May 27, 2008
Work Day Light Weight Gym Session 27/05/2008
Work Day Light Weight Gym Session 27/05/2008
Again, I have to record some unconventional light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.
Monday, Light Cardio Session 26/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
Tuesday, Light Cardio Session 27/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
And now I present you my workout routine for the day. I arrived at the Damansara Uptown Gym at 6:15 pm and got off about 8:45 pm. Total time spent in gym = 2 hours and 30 mins. I had to hit the gym today because I have been absent from the gym almost for a full week. (ie. if I delay this session to Wednesday)
I keep getting pestered by the Personal Trainer over there. I really wish I could just concentrate on my work out at times. I know it isn't perfect but at least I enjoy doing it. I don't see a point to continuously do exercises I dislike just for the sake of it.
My workout routine of the day are as follows:
5 mins of rowing machine @ effort level = 10
*Resulted in about 45 calories burned.
Standing barbell shoulder press (olympic style):
2x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Skullcrushers:
4x10 @ 22.72kg
Dumbbells flat benchpress:
2x10 @ 27.27kg per arm, total = 54 .54kg
1x10 @ 25kg per arm, total = 50kg
1x10 @ 31.81kg per arm, total = 63.63kg
Calf rise (machine):
1x10 @ 30kg
1x10 @ 55kg
2x10 @ 35kg
* I have no idea how to use this machine properly, thankfully someone (Of european ethic) showed me how to.
Shoulder dumbbells fliers:
1x10 @ 2.27kg per arm, total = 4.54kg
1x10 @ 4.54kg per arm, total = 9.08kg
2x10 @ 6.81kg per arm, total = 13.63kg
Woodchopper (inverse):
2 (2x10) @ 10 kg per arm, total = 20kg
2 (2x10) @ 12.5 kg per arm, total = 25kg
10 mins on stepper @ effort level = 10
21 mins on stepper @ effort level = 8
* Resulted in 180 floors climbed and 320 calories burned (I did this in good form, ie. no lying on the bar and it seems to be a lot more difficult than expected)
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 260 calories burned.
Total calories burned (including morning walk and rowing) = 745 calories burned
I would say that this gym session is actually very light weight. Nonetheless, I think I am spent at the moment. I hope to hit the gym on Thursday at the very least. Tomorrow seems to be a bit far fetch for me.
Again, I have to record some unconventional light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.
Monday, Light Cardio Session 26/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
Tuesday, Light Cardio Session 27/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
And now I present you my workout routine for the day. I arrived at the Damansara Uptown Gym at 6:15 pm and got off about 8:45 pm. Total time spent in gym = 2 hours and 30 mins. I had to hit the gym today because I have been absent from the gym almost for a full week. (ie. if I delay this session to Wednesday)
I keep getting pestered by the Personal Trainer over there. I really wish I could just concentrate on my work out at times. I know it isn't perfect but at least I enjoy doing it. I don't see a point to continuously do exercises I dislike just for the sake of it.
My workout routine of the day are as follows:
5 mins of rowing machine @ effort level = 10
*Resulted in about 45 calories burned.
Standing barbell shoulder press (olympic style):
2x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Skullcrushers:
4x10 @ 22.72kg
Dumbbells flat benchpress:
2x10 @ 27.27kg per arm, total = 54 .54kg
1x10 @ 25kg per arm, total = 50kg
1x10 @ 31.81kg per arm, total = 63.63kg
Calf rise (machine):
1x10 @ 30kg
1x10 @ 55kg
2x10 @ 35kg
* I have no idea how to use this machine properly, thankfully someone (Of european ethic) showed me how to.
Shoulder dumbbells fliers:
1x10 @ 2.27kg per arm, total = 4.54kg
1x10 @ 4.54kg per arm, total = 9.08kg
2x10 @ 6.81kg per arm, total = 13.63kg
Woodchopper (inverse):
2 (2x10) @ 10 kg per arm, total = 20kg
2 (2x10) @ 12.5 kg per arm, total = 25kg
10 mins on stepper @ effort level = 10
21 mins on stepper @ effort level = 8
* Resulted in 180 floors climbed and 320 calories burned (I did this in good form, ie. no lying on the bar and it seems to be a lot more difficult than expected)
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 260 calories burned.
Total calories burned (including morning walk and rowing) = 745 calories burned
I would say that this gym session is actually very light weight. Nonetheless, I think I am spent at the moment. I hope to hit the gym on Thursday at the very least. Tomorrow seems to be a bit far fetch for me.
Monday, May 26, 2008
Work Day Non-Gym Sessions 22/05/2008 to 24/05/2008
Work Day Non-Gym Sessions 22/05/2008 to 24/05/2008
I have only went to gym once for the entire week. However, I did managed to pull out several light cardiovascular sessions from Thursday all the way to Saturday. (ie. 22/05/2008 to 24/05/2008) .
The stats are as follows:
Thursday, Light cardio session 22/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
Friday, Medium cardio session 23/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
60 mins walked from office and around 1Utama for lunch, dinner and movie without any stuff.
* Resulted in calories = ???? burned, distance the entire 1Utama.
Saturday, Light cardio session 25/05/2008
45 mins walked from carpark to Digimall and vice versa
* Resulted in calories = ???? burned, distance the entire Digimall
I rested the entire Sunday by watching Forbidden Kingdom and playing some sessions of Warhammer 40k: Dawn of War Soulstorm.
*PS I will upload the Malacca Photos in due time. For some reasons, I am unable to successfully upload them today.
I have only went to gym once for the entire week. However, I did managed to pull out several light cardiovascular sessions from Thursday all the way to Saturday. (ie. 22/05/2008 to 24/05/2008) .
The stats are as follows:
Thursday, Light cardio session 22/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
Friday, Medium cardio session 23/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
60 mins walked from office and around 1Utama for lunch, dinner and movie without any stuff.
* Resulted in calories = ???? burned, distance the entire 1Utama.
Saturday, Light cardio session 25/05/2008
45 mins walked from carpark to Digimall and vice versa
* Resulted in calories = ???? burned, distance the entire Digimall
I rested the entire Sunday by watching Forbidden Kingdom and playing some sessions of Warhammer 40k: Dawn of War Soulstorm.
*PS I will upload the Malacca Photos in due time. For some reasons, I am unable to successfully upload them today.
Wednesday, May 21, 2008
Work Day (Start-up) Gym Session 21/05/2008
Work Day (Start-up) Gym Session 21/05/2008
Firstly I would like to record the following short cardiovascular sessions for Tuesday 20/05/2008.
Tuesday , Light cardio session 20/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
Another note is that I have been eating a lot of good food (ie. not healthy food) in Malacca on Sunday and Monday. Finally able to eat like 6 meals per day albeit with lots of unhealthy food and some healthy ones as well. I will upload and post about the Malacca trip upon obtaining more photos and some leisure time.
In addition, I have some entry to make for the before gym session exercise as well. Earlier today, I have done another light cardio session unwillingly.
Wednesday , Light cardio session 21/05/2008
10 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
15 mins walked from office to other people's cafeteria without any stuff
* Resulted in calories = ???? burned, distance walked = unknown
20 mins walked from carpark to gym with 2kg worth of stuff
* Resulted in calories = ???? burned, distance walked = unknown
Inclined benchpress:
2x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
Dumbbells Chest Fliers:
1x10 @13.63kg per arm, total = 27.27kg
2x10 @15.09kg per arm, total = 30.18kg
1x10 @11.36kg per arm, total = 22.72kg
Dumbbell Tricep Overhead Extension:
2x10 @ 34.09kg
2x10 @ 36.36kg
Dumbbells Bicep Curls:
1x(2x10) @ 13.63kg per arm, total = 27.27kg
2x(2x10) @ 15.09kg per arm, total = 30.18kg
1x(2x10) @ 18.18kg per arm, total = 36.36kg
Pendley rows:
1x10 @ 32.5kg
2x10 @ 42.5kg
1x11 @ 52.5kg
Dumbbell one arm row:
1x(2x10) @ 27.27kg per arm, total = 54.54kg
3x(2x10) @ 22.72kg per arm, total = 45.45kg
Machine Leg press:
2x10 @ 150kg
2x10 @ 170kg
30 mins on stepper @ effort level = 11
1 min on stepper @ effort level = 6
* Resulted in 180 floors climbed and 370 calories burned.
30 mins on crosstrainer @ effort level = 7
1 min on crosstrainer @ effort level = 3
* Resulted in 2km walked and 240 calories burned.
Total calories burned from both cardiovascular exercise = 610 calories.
I hope this extra light cardiovascular sessions during the day before gym might help me burned some unwanted fat and help me to excel in the cardiovascular exercises that I usually performed. Hopefully I am able to pull another gym session either tomorrow or Friday.
Cheers
Firstly I would like to record the following short cardiovascular sessions for Tuesday 20/05/2008.
Tuesday , Light cardio session 20/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
Another note is that I have been eating a lot of good food (ie. not healthy food) in Malacca on Sunday and Monday. Finally able to eat like 6 meals per day albeit with lots of unhealthy food and some healthy ones as well. I will upload and post about the Malacca trip upon obtaining more photos and some leisure time.
In addition, I have some entry to make for the before gym session exercise as well. Earlier today, I have done another light cardio session unwillingly.
Wednesday , Light cardio session 21/05/2008
10 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
15 mins walked from office to other people's cafeteria without any stuff
* Resulted in calories = ???? burned, distance walked = unknown
20 mins walked from carpark to gym with 2kg worth of stuff
* Resulted in calories = ???? burned, distance walked = unknown
Today I arrived at the gym about 6:30 pm and left the gym at exactly at 9:00 pm. Total time spent in the gym = 2 hours 30 mins. I managed to do like 7 different weight exercises and also managed to finish my 1 hour cardiovascular exercises. I believe today I have burned substantial amount of calories.
Inclined benchpress:
2x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
Dumbbells Chest Fliers:
1x10 @13.63kg per arm, total = 27.27kg
2x10 @15.09kg per arm, total = 30.18kg
1x10 @11.36kg per arm, total = 22.72kg
Dumbbell Tricep Overhead Extension:
2x10 @ 34.09kg
2x10 @ 36.36kg
Dumbbells Bicep Curls:
1x(2x10) @ 13.63kg per arm, total = 27.27kg
2x(2x10) @ 15.09kg per arm, total = 30.18kg
1x(2x10) @ 18.18kg per arm, total = 36.36kg
Pendley rows:
1x10 @ 32.5kg
2x10 @ 42.5kg
1x11 @ 52.5kg
Dumbbell one arm row:
1x(2x10) @ 27.27kg per arm, total = 54.54kg
3x(2x10) @ 22.72kg per arm, total = 45.45kg
Machine Leg press:
2x10 @ 150kg
2x10 @ 170kg
30 mins on stepper @ effort level = 11
1 min on stepper @ effort level = 6
* Resulted in 180 floors climbed and 370 calories burned.
30 mins on crosstrainer @ effort level = 7
1 min on crosstrainer @ effort level = 3
* Resulted in 2km walked and 240 calories burned.
Total calories burned from both cardiovascular exercise = 610 calories.
I hope this extra light cardiovascular sessions during the day before gym might help me burned some unwanted fat and help me to excel in the cardiovascular exercises that I usually performed. Hopefully I am able to pull another gym session either tomorrow or Friday.
Cheers
Friday, May 16, 2008
Work Days Non Gym Sessions 12/05/2008 to 16/05/2008
Work Days Non Gym Sessions 12/05/2008 to 16/05/2008
This week, I have decided to take a one week rest from gym. After undertaking Lipo6 for the 2 weeks. My body was overstimulated and I could not relax my mind nor my body at most days. I also have half a bottle of Lipo6 tablets to go. From now onwards I will no longer take the recommended dosage (ie. 4 tablets per day) Instead I will take one or two tablets per day max just to finish the remaining tablets.
Due to my hectic work and lotsa uncertainty at times, I have decided no longer to update my workout journal in Low Yat Net forums nor participate in the discussion in Health and Fitness, Hardware and Games in that particular forum as well. This is to enable me to concerntrate in updating my blog, work and living my life.
Thanks to the distance between carpark and my office, I am able to pull a light cardio session every morning and most evenings.
Monday, Light cardio session 12/05/2008
16 mins walked from carpark to office with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
Tuesday , Light cardio session 13/05/2008
16 mins walked from carpark to office with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
25 mins walked searching for Nandos and going back office after lunch
* Resulted in calories = ???? burned, distance probably half of 1Utama.
Wednesday , Light cardio session 14/05/2008
16 mins walked from carpark to office with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld
hotel.
Thursday , Heavy cardio session 15/05/2008
32 mins walked from carpark to office and from office to carpark with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld
hotel and the other way round.
Moving and rearranging boxes and folders into cabinets
60 mins carrying boxes ranging from 20-30kg, folder ranging from 1kg to 2.5kg max.
* Resulted in ???? calories burned and 26 boxes moved out of the way.
Walking in 1Utama to buy books (Lat Comics) and some brisk walks
25 mins walked around Coffee Bean's area, MPH area and etc
* Resulted in calories = ???? burned, distance walked (difficult to estimate), back to office from 1Utama new wing.
Friday , Medium cardio session 16/05/2008
45 mins walked entire to and fro the carpark and office, cinema and to dinner with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel and the other way round.
25 mins walked in the Curve for lunch and buying movie tickets in Cineleisure
* Resulted in calories = ???? burned, walked almost the entire Curve.
Although I did not hit the gym from Monday to Friday, I feel that I have somewhat done some very decent cardio sessions and by that, I probably just rest till next Tuesday to hit the gym again.
Cheers
Below are some overdue photos:
1. Farewell to Jeff 04/05/2008 in Cassey's House
2. KPMG Community Day 2007, Transfer Pricing + 1 Corporate Tax Teammate.
This week, I have decided to take a one week rest from gym. After undertaking Lipo6 for the 2 weeks. My body was overstimulated and I could not relax my mind nor my body at most days. I also have half a bottle of Lipo6 tablets to go. From now onwards I will no longer take the recommended dosage (ie. 4 tablets per day) Instead I will take one or two tablets per day max just to finish the remaining tablets.
Due to my hectic work and lotsa uncertainty at times, I have decided no longer to update my workout journal in Low Yat Net forums nor participate in the discussion in Health and Fitness, Hardware and Games in that particular forum as well. This is to enable me to concerntrate in updating my blog, work and living my life.
Thanks to the distance between carpark and my office, I am able to pull a light cardio session every morning and most evenings.
Monday, Light cardio session 12/05/2008
16 mins walked from carpark to office with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
Tuesday , Light cardio session 13/05/2008
16 mins walked from carpark to office with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.
25 mins walked searching for Nandos and going back office after lunch
* Resulted in calories = ???? burned, distance probably half of 1Utama.
Wednesday , Light cardio session 14/05/2008
16 mins walked from carpark to office with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld
hotel.
Thursday , Heavy cardio session 15/05/2008
32 mins walked from carpark to office and from office to carpark with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld
hotel and the other way round.
Moving and rearranging boxes and folders into cabinets
60 mins carrying boxes ranging from 20-30kg, folder ranging from 1kg to 2.5kg max.
* Resulted in ???? calories burned and 26 boxes moved out of the way.
Walking in 1Utama to buy books (Lat Comics) and some brisk walks
25 mins walked around Coffee Bean's area, MPH area and etc
* Resulted in calories = ???? burned, distance walked (difficult to estimate), back to office from 1Utama new wing.
Friday , Medium cardio session 16/05/2008
45 mins walked entire to and fro the carpark and office, cinema and to dinner with 2kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel and the other way round.
25 mins walked in the Curve for lunch and buying movie tickets in Cineleisure
* Resulted in calories = ???? burned, walked almost the entire Curve.
Although I did not hit the gym from Monday to Friday, I feel that I have somewhat done some very decent cardio sessions and by that, I probably just rest till next Tuesday to hit the gym again.
Cheers
Below are some overdue photos:
1. Farewell to Jeff 04/05/2008 in Cassey's House
2. KPMG Community Day 2007, Transfer Pricing + 1 Corporate Tax Teammate.
3. KPMG Community Day 2007, almost the whole Tax Department from 2 different angles
Saturday, May 10, 2008
Weekend (Light Cardio Session) 10/05/2008
Weekend (Light Cardio Session) 10/05/2008
Late evening today, I walked my dog in the playground. There seems to be a lot on mine in regards to my fitness level, work and friends. My fitness level have been going up and down (the down is really getting to me). My job is getting complicated by the day as I was handling quite a number of clients. A few of my good friends have migrated to Dubai and most likely won't come back to Malaysia for good. I have left the Manulife Fitness First gym and find it difficult to keep in touch with my old gym buddies as well.
I believe I need sometime to clear my mind therefore I am going to walked my dog more often.
Anyway the stats for my light cardiovascular session for the day as follows:
30 mins walking the dog
* Resulted in = ???? calories burned and about 1.3 km walked.
**Please note that tomorrow is Mother's Day, don't forget to wish someone that alright?
Late evening today, I walked my dog in the playground. There seems to be a lot on mine in regards to my fitness level, work and friends. My fitness level have been going up and down (the down is really getting to me). My job is getting complicated by the day as I was handling quite a number of clients. A few of my good friends have migrated to Dubai and most likely won't come back to Malaysia for good. I have left the Manulife Fitness First gym and find it difficult to keep in touch with my old gym buddies as well.
I believe I need sometime to clear my mind therefore I am going to walked my dog more often.
Anyway the stats for my light cardiovascular session for the day as follows:
30 mins walking the dog
* Resulted in = ???? calories burned and about 1.3 km walked.
**Please note that tomorrow is Mother's Day, don't forget to wish someone that alright?
Below is a photo of my recently purchase air filter:
Friday, May 9, 2008
Work Day (First) Gym Session 09/05/2008
Work Day (First) Gym Session 09/05/2008
First of all, I would like to record some of the light cardiovascular sessions that I do almost every morning since the first day my company has moved to OneWorld Hotel. With the exception of Wednesday that is 07/05/2008, whereby I was sick from a terrible stomachache (due to excess wind in the stomach).
The stats for the light cardiovascular exercises for each morning are as follows:
On Tuesday 06/05/2008 (Morning light cardio session)
17 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.
On Thursday 08/05/2008 (Morning light cardio session)
16 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.
On Friday 09/05/2008 (Morning light cardio session)
15 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.
Today, that is Friday, I finally had the chance hit the gym for the first time I have moved to the new office. I arrived at Damansara Uptown Fitness First Gym at 6:30 pm and got off about 9:00pm, total time spent in the gym = 2 hours 30 mins
My workout routines are as follows:
5 mins on rowing machine @ effort level = 10
Flat Benchpress:
2x10 @ 60kg
1x10 @ 80kg
1x10 @ 70kg
* Didn't feel strong today, just did a lighter weight that usual.
Pullover:
4x10 @ 34.09kg
Pendley Rows:
1x10 @ 32.5kg
1x10 @ 42.5kg
2x10 @ 52.5kg
* Pretty tired from doing this though.
Squats:
2x10 @ 70kg
2x10 @ 90kg
* Definitely a lacklustre performance for the squats today, oh well.
Dumbbell bicep curls:
1 (2x10) @ 13.36kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 30.18kg
1 (2x10) @ 18.18kg per arm, total = 36.36kg
Skullcrushers:
1x10 @ 22.5kg
2x10 @ 27.5kg
1x10 @ 30.0kg
* After this exercise, I was totally exhausted and unable to lift any more weights.
30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10 (cool down)
* Resulted in 390 calories burned and 197 floors climbed.
5 mins on treadmill @ 7.0 kmph and gradient = 5%
20 mins on treadmill @ 6.5 kmph and gradient = 5%
5 mins on treadmill @ 6.5 kmph and gradient = 0%
2 mins on treadmill @ 5.0 kmph and gradient = 0%
* Resulted in 240 calories burned and 2.7-2.8 km walked (rough estimate)
Total calories burned = 630 calories
All in all, a decent workout for the entire week. I must push for another session of gym this weekend no matter what. I would like to comment that Damansara Uptown Fitness First Gym may not have the best equipments but there aren't many people who does free weights or fixed weights for that matter. Therefore, I had almost the entire free weights area for myself.
However, I still do miss the Manulife Fitness First where I have met many friends (from staff and regular gym goers) during my one year tenure over there. I may return once in awhile on the weekend though.
First of all, I would like to record some of the light cardiovascular sessions that I do almost every morning since the first day my company has moved to OneWorld Hotel. With the exception of Wednesday that is 07/05/2008, whereby I was sick from a terrible stomachache (due to excess wind in the stomach).
The stats for the light cardiovascular exercises for each morning are as follows:
On Tuesday 06/05/2008 (Morning light cardio session)
17 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.
On Thursday 08/05/2008 (Morning light cardio session)
16 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.
On Friday 09/05/2008 (Morning light cardio session)
15 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.
Today, that is Friday, I finally had the chance hit the gym for the first time I have moved to the new office. I arrived at Damansara Uptown Fitness First Gym at 6:30 pm and got off about 9:00pm, total time spent in the gym = 2 hours 30 mins
My workout routines are as follows:
5 mins on rowing machine @ effort level = 10
Flat Benchpress:
2x10 @ 60kg
1x10 @ 80kg
1x10 @ 70kg
* Didn't feel strong today, just did a lighter weight that usual.
Pullover:
4x10 @ 34.09kg
Pendley Rows:
1x10 @ 32.5kg
1x10 @ 42.5kg
2x10 @ 52.5kg
* Pretty tired from doing this though.
Squats:
2x10 @ 70kg
2x10 @ 90kg
* Definitely a lacklustre performance for the squats today, oh well.
Dumbbell bicep curls:
1 (2x10) @ 13.36kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 30.18kg
1 (2x10) @ 18.18kg per arm, total = 36.36kg
Skullcrushers:
1x10 @ 22.5kg
2x10 @ 27.5kg
1x10 @ 30.0kg
* After this exercise, I was totally exhausted and unable to lift any more weights.
30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10 (cool down)
* Resulted in 390 calories burned and 197 floors climbed.
5 mins on treadmill @ 7.0 kmph and gradient = 5%
20 mins on treadmill @ 6.5 kmph and gradient = 5%
5 mins on treadmill @ 6.5 kmph and gradient = 0%
2 mins on treadmill @ 5.0 kmph and gradient = 0%
* Resulted in 240 calories burned and 2.7-2.8 km walked (rough estimate)
Total calories burned = 630 calories
All in all, a decent workout for the entire week. I must push for another session of gym this weekend no matter what. I would like to comment that Damansara Uptown Fitness First Gym may not have the best equipments but there aren't many people who does free weights or fixed weights for that matter. Therefore, I had almost the entire free weights area for myself.
However, I still do miss the Manulife Fitness First where I have met many friends (from staff and regular gym goers) during my one year tenure over there. I may return once in awhile on the weekend though.
Monday, May 5, 2008
Work Day Non-Gym Session 05/05/2008
Work Day Non-Gym Session 05/05/2008
Today is the first day I stepped into the new office in OneWorld Hotel area. It took me like 17 mins from the carpark in the new wing of 1Utama. Fortunately, today was also casual wear day which makes it one of the rare occasions where professionals are able to wear T-shirts and jeans. (Believe me, this rarely or ever happens) Given that, I did not have enough sleep the night before about 5 hours or less, I was having a farewell for Jeff (with some amount of alcohol) who will be heading to Dubai for work.
When arrived in the office, there were many sealed boxes that was moved last Monday as well as last Saturday. There was a lot of carrying boxes, unpacking, arranging and so on. This lasted from 8:30 am all the way to 4:00 pm. We had an hour lunch break as usual from 12:30 pm to 1:30 pm.
I reckon that this amount of exercises sort of mirrored my usual gym sessions or probably more.
Here are the stats:
17 mins walking from carpark to office while carrying 3-4kg (this is going to be a daily thing except for the box I carried today)
* Resulted in ???? calories burned and walked the entire 1Utama shopping complex.
6 hours and 30 mins of unpacking, carrying boxes, arranging folders, cleaning, moving furnitures and etc
* Resulted in ???? calories burned and a very tired and worn out me.
I won't be heading to the gym tomorrow as I am really tired. I think Wednesday seems to be a plausible option. For now it's time for me to retire to my nice and cool bed.
My Kingston thumbdrive which I bought earlier this year to store photos
Cheers
Today is the first day I stepped into the new office in OneWorld Hotel area. It took me like 17 mins from the carpark in the new wing of 1Utama. Fortunately, today was also casual wear day which makes it one of the rare occasions where professionals are able to wear T-shirts and jeans. (Believe me, this rarely or ever happens) Given that, I did not have enough sleep the night before about 5 hours or less, I was having a farewell for Jeff (with some amount of alcohol) who will be heading to Dubai for work.
When arrived in the office, there were many sealed boxes that was moved last Monday as well as last Saturday. There was a lot of carrying boxes, unpacking, arranging and so on. This lasted from 8:30 am all the way to 4:00 pm. We had an hour lunch break as usual from 12:30 pm to 1:30 pm.
I reckon that this amount of exercises sort of mirrored my usual gym sessions or probably more.
Here are the stats:
17 mins walking from carpark to office while carrying 3-4kg (this is going to be a daily thing except for the box I carried today)
* Resulted in ???? calories burned and walked the entire 1Utama shopping complex.
6 hours and 30 mins of unpacking, carrying boxes, arranging folders, cleaning, moving furnitures and etc
* Resulted in ???? calories burned and a very tired and worn out me.
I won't be heading to the gym tomorrow as I am really tired. I think Wednesday seems to be a plausible option. For now it's time for me to retire to my nice and cool bed.
My Kingston thumbdrive which I bought earlier this year to store photos
Cheers
Sunday, May 4, 2008
Supplements Entry 2008
Supplements Entry 2008
I have been taking supplements since late February 2008 just after Chinese New Year. I believe that these supplements are natural and have been recommended by many people to me.
I should have taken photos and uploaded it but I was too lazy and the digital camera I have was really old and crappy. (3.2 megapixels that runs on 2x AA batteries)
Supplements that I have taken and still currently taking are as follows:
Optimum Nutrition Whey 5lbs Vanilla Flavour (bought from EgoNutrition)
Universal Micronized Creatine 500grams (bought from EgoNutrition)
Nutrex Lipo6 120 liquid caps (bought from Reyzai)
Fish oil from various producers (bought from Melbourne)
Cheers
I have been taking supplements since late February 2008 just after Chinese New Year. I believe that these supplements are natural and have been recommended by many people to me.
I should have taken photos and uploaded it but I was too lazy and the digital camera I have was really old and crappy. (3.2 megapixels that runs on 2x AA batteries)
Supplements that I have taken and still currently taking are as follows:
Optimum Nutrition Whey 5lbs Vanilla Flavour (bought from EgoNutrition)
Universal Micronized Creatine 500grams (bought from EgoNutrition)
Nutrex Lipo6 120 liquid caps (bought from Reyzai)
Fish oil from various producers (bought from Melbourne)
Cheers
Saturday, May 3, 2008
Work Day (Final, Short) Gym Session 03/05/2008
Work Day (Final, Short) Gym Session 03/05/2008
Today was the final day at my old office, I arrived at the old office at 9:00 am to move and to coordinate the moving of the remaining boxes and furnitures. This ordeal started from 9:15 am to 11:15 am. I spent 2 hours moving boxes ranging from 20kg to 30kg and furniture ranging from 10kg to 30kg as well.
The stats for the move are as follows:
2 hours of moving boxes and furniture weigh ranging from 10kg to 30kg.
* Resulted in calories burned = ???? calories and a very tired and sleep deprived me.
Soon after the move at circa 11:30 am, I walked to the Manulife Fitness First gym for the last time. I handed a thank you letter to Sim (Manager) for his help in many of my exercises. I did my final and shorter version of gym with only one 30 mins cardiovascular exercise. I got out of gym at about 1:30 pm, total time spent in gym = 2 hours
My exercises routine as follows:
5 mins on rowing machine @ effort level = 10
Lat Pulldown (fixed weight):
1x10 @ 50kg
1x9 @ 60kg
1x8 @ 60kg
1x10 @ 55kg
Dumbbell Tricep Overhead Extension (seated):
2x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
Iso-Lateral Row:
1 (2x10) @ 25kg per arm, total = 50kg
1 (2x10) @ 35kg per arm, total = 70kg
1 (2x10) @ 40kg per arm, total = 80kg
1 (2x10) @ 45kg per arm, total = 90kg (PR)
Standing Barbell Military Press:
2x10 @ 32.5kg
2x10 @ 42.5kg
* Frankly I was too tired to this exercises, I was going to just finished the 4th exercise and just go for a light cardio session.
Dumbbells Shoulder Fliers:
3x10 @ per arm = 9.09kg, total = 18.18kg
1x10 @ per arm = 13.36kg, total = 26.72kg
Alternate Dumbbells Hammer Curls:
1 (2x10) @ 9.00kg per arm, total = 18.00kg
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 15.90kg per arm, total = 31.80kg
30 mins on treadmill @ 7.0kmph and gradient = 5%
1 min on treadmill @ 6.0kmph and gradient = 5%
* Resulted in 290 calories burned and 3.5 km walked.
Anyway, the gym was quite empty but less so compared to 1st May in Uptown's Fitness First. I still wonder about how many calories I managed to burn during the move. At least, I was able to do 2 gym sessions this week irregardless. It is time for me to relax, I probably go watch some movies and shows to tune off.
Cheers
Today was the final day at my old office, I arrived at the old office at 9:00 am to move and to coordinate the moving of the remaining boxes and furnitures. This ordeal started from 9:15 am to 11:15 am. I spent 2 hours moving boxes ranging from 20kg to 30kg and furniture ranging from 10kg to 30kg as well.
The stats for the move are as follows:
2 hours of moving boxes and furniture weigh ranging from 10kg to 30kg.
* Resulted in calories burned = ???? calories and a very tired and sleep deprived me.
Soon after the move at circa 11:30 am, I walked to the Manulife Fitness First gym for the last time. I handed a thank you letter to Sim (Manager) for his help in many of my exercises. I did my final and shorter version of gym with only one 30 mins cardiovascular exercise. I got out of gym at about 1:30 pm, total time spent in gym = 2 hours
My exercises routine as follows:
5 mins on rowing machine @ effort level = 10
Lat Pulldown (fixed weight):
1x10 @ 50kg
1x9 @ 60kg
1x8 @ 60kg
1x10 @ 55kg
Dumbbell Tricep Overhead Extension (seated):
2x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
Iso-Lateral Row:
1 (2x10) @ 25kg per arm, total = 50kg
1 (2x10) @ 35kg per arm, total = 70kg
1 (2x10) @ 40kg per arm, total = 80kg
1 (2x10) @ 45kg per arm, total = 90kg (PR)
Standing Barbell Military Press:
2x10 @ 32.5kg
2x10 @ 42.5kg
* Frankly I was too tired to this exercises, I was going to just finished the 4th exercise and just go for a light cardio session.
Dumbbells Shoulder Fliers:
3x10 @ per arm = 9.09kg, total = 18.18kg
1x10 @ per arm = 13.36kg, total = 26.72kg
Alternate Dumbbells Hammer Curls:
1 (2x10) @ 9.00kg per arm, total = 18.00kg
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 15.90kg per arm, total = 31.80kg
30 mins on treadmill @ 7.0kmph and gradient = 5%
1 min on treadmill @ 6.0kmph and gradient = 5%
* Resulted in 290 calories burned and 3.5 km walked.
Anyway, the gym was quite empty but less so compared to 1st May in Uptown's Fitness First. I still wonder about how many calories I managed to burn during the move. At least, I was able to do 2 gym sessions this week irregardless. It is time for me to relax, I probably go watch some movies and shows to tune off.
Cheers
Friday, May 2, 2008
Post Birthday Light Cardio Session 02/05/2008
Post Birthday Light Cardio Session 02/05/2008
I had lots of surprises yesterday from friends and family, I currently have like 3 cakes at home, the cakes are a cheese cake, a chocolate cake and a pandan cake. I will take photos of these cakes soon enough and post them over here as well. I would like to sincerely thank those who make my birthday a special this year.
Today, I woke up early this morning about 10 am, I slept at 1 am therefore I had like 9 hours sleep....I believe that I totally had enough sleep. Anyway, I walked my dog at 10:30 am to 11:00 am usually on Sunday but since my dad was just recovering from surgery therefore he was unable to walk Little Foot.
The stats for the following light cardio session is as follows:
Walking the dog for 30 minutes
* Resulted in 1.3 km walked and calories burned = 80 calories?
Below are photos of Tom Yum noodle and Nasi Lemak Special from Old Town White Coffee Shop, Kelana Jaya (near the new Giant)
I had lots of surprises yesterday from friends and family, I currently have like 3 cakes at home, the cakes are a cheese cake, a chocolate cake and a pandan cake. I will take photos of these cakes soon enough and post them over here as well. I would like to sincerely thank those who make my birthday a special this year.
Today, I woke up early this morning about 10 am, I slept at 1 am therefore I had like 9 hours sleep....I believe that I totally had enough sleep. Anyway, I walked my dog at 10:30 am to 11:00 am usually on Sunday but since my dad was just recovering from surgery therefore he was unable to walk Little Foot.
The stats for the following light cardio session is as follows:
Walking the dog for 30 minutes
* Resulted in 1.3 km walked and calories burned = 80 calories?
Below are photos of Tom Yum noodle and Nasi Lemak Special from Old Town White Coffee Shop, Kelana Jaya (near the new Giant)
Thursday, May 1, 2008
My Birthday Gym Session 01/05/2008
My Birthday Gym Session 01/05/2008
After a birthday bash last night at Old Town Coffee Shop in Kelana Jaya till like 1 am, I was able to wake up at 8:00 am today. I would like to sincerely thank my friends for throwing me this party. However, I had to go to gym today irregardless due to the fact the last time I was in gym was actually last Thursday.
I got into the Damansara Uptown Gym 11:30 pm and finished the entire session by 1:50 pm. Total time spent in gym = 2 hours and 20 mins.
My exercises routine as follows:
5 mins on rowing machine @ effort level = 10
Flat benchpress:
1x10 @60kg
1x10 @ 70kg
1x9 @ 80kg
1x10 @ 60kg
* I am using my old routine back, seems to be a lot difficult than I remember, crap....
Pullover:
1x10 @ 29.54kg
2x10 @ 31.82kg
1x10 @ 34.09kg
Chest Dumbbell fliers:
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 13.63kg per arm, total = 27.27kg
2x10 @ 15.90kg per arm, total = 31.82kg
Leg press (fixed weight):
1x10 @ 150kg
1x10 @ 160kg
2x10 @ 190kg
Pendley rows:
1x10 @ 32.5kg
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg (PR)
* I didn't think that I could have done the final set with the heaviest weight though.
Standing Barbell Bicep Curls:
4x10 @ 22.72kg
* This is my final cool down exercise, probably need to add one or two weight exercises in the future.
30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 192 floors climbed
30 mins on crosstrainer @ effort level = 8 (max = 12)
1 min on cross trainer @ effort level = 4
* Resulted in 210 calories burned and not sure about the distance walked.
* Total calories burned = 600 calories
All in all, I think I did pretty ok, I would definitely considered going to gym either tomorrow or on Saturday.
Cheers
After a birthday bash last night at Old Town Coffee Shop in Kelana Jaya till like 1 am, I was able to wake up at 8:00 am today. I would like to sincerely thank my friends for throwing me this party. However, I had to go to gym today irregardless due to the fact the last time I was in gym was actually last Thursday.
I got into the Damansara Uptown Gym 11:30 pm and finished the entire session by 1:50 pm. Total time spent in gym = 2 hours and 20 mins.
My exercises routine as follows:
5 mins on rowing machine @ effort level = 10
Flat benchpress:
1x10 @60kg
1x10 @ 70kg
1x9 @ 80kg
1x10 @ 60kg
* I am using my old routine back, seems to be a lot difficult than I remember, crap....
Pullover:
1x10 @ 29.54kg
2x10 @ 31.82kg
1x10 @ 34.09kg
Chest Dumbbell fliers:
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 13.63kg per arm, total = 27.27kg
2x10 @ 15.90kg per arm, total = 31.82kg
Leg press (fixed weight):
1x10 @ 150kg
1x10 @ 160kg
2x10 @ 190kg
Pendley rows:
1x10 @ 32.5kg
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg (PR)
* I didn't think that I could have done the final set with the heaviest weight though.
Standing Barbell Bicep Curls:
4x10 @ 22.72kg
* This is my final cool down exercise, probably need to add one or two weight exercises in the future.
30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 192 floors climbed
30 mins on crosstrainer @ effort level = 8 (max = 12)
1 min on cross trainer @ effort level = 4
* Resulted in 210 calories burned and not sure about the distance walked.
* Total calories burned = 600 calories
All in all, I think I did pretty ok, I would definitely considered going to gym either tomorrow or on Saturday.
Cheers
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