Weekend Gym Session 28/06/2008
Prior to this, I would like to record some light cardiovascular sessions that was performed in the KLIA and Changi airport. I was carrying my hand carry luggage and pulling my huge luggage around.
The stats for the following exercises are as follows:
Thursday, 26/06/2008 Medium cardio session
40 mins walked in both Changi Airport and KLIA with 5kg worth of stuff
* Resulted in 320 calories burned (estimated)
I was determined to hit the gym early this morning. I woke up at 9:30 am, had my breakfast which consisted of one piece of lamb chop and some tom yam fried rice with my usual 500 ml of tea and milk.
I arrived in the gym at 12:30 pm and left the gym at 2:30 pm, total time spent in the gym = 2 hours. This time, I drank my protein with small amount of creatine shake just after my weight session. (Usually I drink my shake before any gym session.)
My workout routine are as follows:
5 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 60 calories burned
Barbell Benchpress:
2x10 @ 60kg
1x10 @ 65kg
1x10 @ 70kg
Squats:
1x10 @ 60kg
1x10 @ 80kg
1x12 @ 90kg
1x12 @ 100kg
* Man, my legs are gonna be sore tonight for sure.
Woodchoppers:
2(2x10) @ 12.5kg per arm, total = 25kg
2(2x10) @ 15.0kg per arm, total = 30kg
Superset between Barbell Bicep Curls and Skullcrushers:
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (skullcrushers)
2x10 @ 22.72kg (biceps)
2x10 @ 22.72kg (skullcrushers)
* Supersets are a tad more difficult to pull off and I was doing a lot lighter than my usual weights.
Superset between Dumbbells shoulder fliers and Barbell rows:
2x10 @ 4.54kg per arm, total = 9.08kg (shoulder fliers)
4x10 @ 32.5kg (Barbell rows)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder fliers)
* After this superset exercise, I was totally spent and was not able to lift anymore weights but that did not stop me from doing a lighter version of cardiovascular session.
30 mins on crosstrainer @ effort level = 8-9
1 min on crosstrainer @ effort level = 4
* Resulted in 1.3km walked and 280 calories burned.
30 mins on exercise bike @ effort level = 8
2 mins on exercise bike @ effort level = 4
* Resulted in 5.0 km cycled and 200 calories burned.
Total calories burned for the day = 540 calories
I am definitely hoping to hit the gym tomorrow if I am not too fatigued by this gym session. Therefore requiring me to do only one gym session during working days. I definitely won't be able to go to gym on next Friday as I have a department dinner and chilling out in Sri Hartamas.
In addition, I might be changing my diet during working hours lunch into just one protein shake with 500ml of milk and maybe with some rolled oats in order to reduce my calories intake during working days. I will try even harder to reduce my body fat % by creating a caloric deficit constantly while working out with similar intensity.
Stay tuned for more updates......cheers.
Saturday, June 28, 2008
Friday, June 27, 2008
GTPS Training Hotel Gym Session 24/06/2008
GTPS Training Hotel Gym Session 24/06/2008
I went to work as per usual on Tuesday, I worked till 11:30 am and went home. ( Would be real nice if I could do that almost everyday, hehe). I took a cab to the airport and an airplane to Singapore. I stayed in this very nice hotel called M-Hotel. Fortunately, it is fully paid by the company. (PS. It costs SGD265 per night without breakfast, ouch!!!)
There was a small gym in the hotel. Whilst it may not be sufficient for my usual work routine. I did managed to do 6 weight exercises and 40 mins of cardiovascular exercise. I got into this hotel gym at 10:00 pm and went off about 11:30 pm, total time spent = 1 hour 30 mins.
My workout routine are as follows:
Pre-gym heavy cardiovascular session
1. 15 mins walked from carpark to office with 3 kg worth of stuff
2. 40 mins walked in both Changi Airport and KLIA with 5kg worth of stuff
3. 30 mins walked during dinner time without any weights
* Resulted in 550 calories burned (estimated)
5 mins on crosstrainer @ effort level = 8
* Resulted in 60 calories burned
Lat pulldown (fixed weight):
1x10 @ 25kg
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 52kg
Dumbbells shoulder press:
1x10 @ 14kg per arm, total = 28kg
2x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg
Inclined dumbbells benchpress:
1x10 @ 18kg per arm, total = 36kg
3x10 @ 20kg per arm, total= 40kg
Dumbbell bicep curls:
1 (2x10) @ 12kg per arm, total = 24kg
2 (2x10) @ 14kg per arm, total = 28kg
1 (2x10) @ 16kg per arm, total = 32kg
Standing dumbbell triceps extension:
4x10 @ 20kg
35 mins on the stepper @ effort level = 15
* Resulted in 179 floors climbed and 490 calories burned.
Total calories burned for the day = 1100 calories burned.
Sounds great but I also ate lotsa stuff and drank one bottle of beer before that. There were only dumbbells in the hotel gym and the dumbbells maxed out at 20kg. Frankly, it was not too bad but I definitely did not have enough time for another gym session when I was in Singapore.
I hope to hit the gym on both Saturday and Sunday this week or at least one session minimum.
I went to work as per usual on Tuesday, I worked till 11:30 am and went home. ( Would be real nice if I could do that almost everyday, hehe). I took a cab to the airport and an airplane to Singapore. I stayed in this very nice hotel called M-Hotel. Fortunately, it is fully paid by the company. (PS. It costs SGD265 per night without breakfast, ouch!!!)
There was a small gym in the hotel. Whilst it may not be sufficient for my usual work routine. I did managed to do 6 weight exercises and 40 mins of cardiovascular exercise. I got into this hotel gym at 10:00 pm and went off about 11:30 pm, total time spent = 1 hour 30 mins.
My workout routine are as follows:
Pre-gym heavy cardiovascular session
1. 15 mins walked from carpark to office with 3 kg worth of stuff
2. 40 mins walked in both Changi Airport and KLIA with 5kg worth of stuff
3. 30 mins walked during dinner time without any weights
* Resulted in 550 calories burned (estimated)
5 mins on crosstrainer @ effort level = 8
* Resulted in 60 calories burned
Lat pulldown (fixed weight):
1x10 @ 25kg
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 52kg
Dumbbells shoulder press:
1x10 @ 14kg per arm, total = 28kg
2x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg
Inclined dumbbells benchpress:
1x10 @ 18kg per arm, total = 36kg
3x10 @ 20kg per arm, total= 40kg
Dumbbell bicep curls:
1 (2x10) @ 12kg per arm, total = 24kg
2 (2x10) @ 14kg per arm, total = 28kg
1 (2x10) @ 16kg per arm, total = 32kg
Standing dumbbell triceps extension:
4x10 @ 20kg
35 mins on the stepper @ effort level = 15
* Resulted in 179 floors climbed and 490 calories burned.
Total calories burned for the day = 1100 calories burned.
Sounds great but I also ate lotsa stuff and drank one bottle of beer before that. There were only dumbbells in the hotel gym and the dumbbells maxed out at 20kg. Frankly, it was not too bad but I definitely did not have enough time for another gym session when I was in Singapore.
I hope to hit the gym on both Saturday and Sunday this week or at least one session minimum.
Sunday, June 22, 2008
Work Day Non Gym Session 18/06/2008 to 21/06/2008
Work Day Non Gym Session 18/06/2008 to 21/06/2008
I was again really busy at work as usual, I did not have enough time to do any gym sessions. Thankfully with the 15-30 mins walking I do per day could prove sort of useful in times like this.
Also on Friday night, I watched The Incredible Hulk with friends. It was definitely better than the first one. The story flow was pretty good but a tad too short.
Anyway the stats for those walks are as follows:
Wednesday, 18/06/2006, Light cardio session
15 mins walked from carpark to office with 3kg worth of stuff
* Resulted in 100 calories burned (estimated)
Thursday, 19/06/2006, Medium cardio session
1. 15 mins walked from carpark to office with 3kg worth of stuff
2. 30 mins walked during lunch time and to buy movie tickets without any weights
* Resulted in 220 calories burned (estimated)
Friday, 20/06/2006, Heavy cardio session
1. 30 mins walked from carpark to office and vice versa with 3kg worth of stuff
2. 60 mins walking for dinner and in MPH bookstore then to the cinema with 2kg worth of books
* Resulted in 350 calories burned (estimated)
Saturday, 21/06/2006, Inter Department Games (IDG KPMG) 2008
20 mins of tug of war with audit team and administration and infrastructure team
* Resulted in 120 calories burned (estimated)
The IDG on Saturday which was held at Astaka field at 11 am was a break from the norm event. I participated in the Tug of War, most team mates in this sport was drafted from the soccer team. Our Tax Department team won first place this year but our tug-of-war was unable to defend the title this year. We got 3rd place instead which is quite a sad story.
Interesting that I am having heavy DOMS on my right arm and my back after the tug of war sessions far more severe than my usual gym sessions. This is probably the sign to increase intensity for my workout, I guess.
I did not take any photos in regards to the tug of war. Fear not, I have decided to attached some Skytrex Adventure photos that was taken last year 2007. The photos are as follows:
* Wow, I definitely look a lot chubbier last year. Will try to keep up with my workout without skipping any.
I was again really busy at work as usual, I did not have enough time to do any gym sessions. Thankfully with the 15-30 mins walking I do per day could prove sort of useful in times like this.
Also on Friday night, I watched The Incredible Hulk with friends. It was definitely better than the first one. The story flow was pretty good but a tad too short.
Anyway the stats for those walks are as follows:
Wednesday, 18/06/2006, Light cardio session
15 mins walked from carpark to office with 3kg worth of stuff
* Resulted in 100 calories burned (estimated)
Thursday, 19/06/2006, Medium cardio session
1. 15 mins walked from carpark to office with 3kg worth of stuff
2. 30 mins walked during lunch time and to buy movie tickets without any weights
* Resulted in 220 calories burned (estimated)
Friday, 20/06/2006, Heavy cardio session
1. 30 mins walked from carpark to office and vice versa with 3kg worth of stuff
2. 60 mins walking for dinner and in MPH bookstore then to the cinema with 2kg worth of books
* Resulted in 350 calories burned (estimated)
Saturday, 21/06/2006, Inter Department Games (IDG KPMG) 2008
20 mins of tug of war with audit team and administration and infrastructure team
* Resulted in 120 calories burned (estimated)
The IDG on Saturday which was held at Astaka field at 11 am was a break from the norm event. I participated in the Tug of War, most team mates in this sport was drafted from the soccer team. Our Tax Department team won first place this year but our tug-of-war was unable to defend the title this year. We got 3rd place instead which is quite a sad story.
Interesting that I am having heavy DOMS on my right arm and my back after the tug of war sessions far more severe than my usual gym sessions. This is probably the sign to increase intensity for my workout, I guess.
I did not take any photos in regards to the tug of war. Fear not, I have decided to attached some Skytrex Adventure photos that was taken last year 2007. The photos are as follows:
* Wow, I definitely look a lot chubbier last year. Will try to keep up with my workout without skipping any.
Tuesday, June 17, 2008
Work Day Normal Gym Session 17/06/2008
Work Day Normal Gym Session 17/06/2008
Today was not a good day at work. There was a lot of stress and I was just waiting to get out off there pronto. My dad pick me up at 6:15 pm from work. Subsequently, I arrived at the gym about 6:30 pm, my entire workout routine ended at 9:00 pm. Total time spent in gym = 2 hours 30 mins.
In addition, the personal trainer over there seems to enjoy pointing out what he thinks best for me. After having a tough day at work, I doubt I would really care to try out his advices such as doing less weight and doing more cardiovascular exercises. Fact is I already do more than enough cardiovascular exercises. 15-30 mins of walking is a lot per day from carpark to office and vice versa.
Anyway, my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted 45 calories burned
Dumbbells bicep curls:
2 (2x10) @ 13.63kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 31.18kg
Dumbbell triceps overhead extensions:
1x10 @ 29.54kg
2x10 @ 31.18kg
1x12 @ 29.54kg
Squats:
2x10 @ 70kg
1x10 @ 90kg
1x10 @ 100kg
Dumbbell one arm row:
2 (2x10) @ 22.72kg per arm, total = 45.45kg
2 (2x10) @ 25kg per arm, total = 50kg
Dumbbells flat benchpress:
2x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.18kg per arm, total = 63.63kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg
2x10 @ 6.81kg per arm, total = 13.63kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in 170 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 250 calories burned
15 mins walked from carpark to office with 3kg worth of stuff
* Resulted in 100 calories burned (estimated)
Total calories burned for the day = 735 calories
I have almost forgotten to include this small section dedicated for recording my light cardiovascular session as well.
16/06/2006 Light cardio session
15 mins walked from carpark to office with 4kg worth of stuff
* Resulted in 100 calories burned (estimated)
All in all, a great work out. I seriously can't wait for the next workout. Also, I might be participating in the tug of war of Inter Department Games of KPMG. Frankly, I wish I didn't need to be there.
Cheers
Today was not a good day at work. There was a lot of stress and I was just waiting to get out off there pronto. My dad pick me up at 6:15 pm from work. Subsequently, I arrived at the gym about 6:30 pm, my entire workout routine ended at 9:00 pm. Total time spent in gym = 2 hours 30 mins.
In addition, the personal trainer over there seems to enjoy pointing out what he thinks best for me. After having a tough day at work, I doubt I would really care to try out his advices such as doing less weight and doing more cardiovascular exercises. Fact is I already do more than enough cardiovascular exercises. 15-30 mins of walking is a lot per day from carpark to office and vice versa.
Anyway, my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted 45 calories burned
Dumbbells bicep curls:
2 (2x10) @ 13.63kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 31.18kg
Dumbbell triceps overhead extensions:
1x10 @ 29.54kg
2x10 @ 31.18kg
1x12 @ 29.54kg
Squats:
2x10 @ 70kg
1x10 @ 90kg
1x10 @ 100kg
Dumbbell one arm row:
2 (2x10) @ 22.72kg per arm, total = 45.45kg
2 (2x10) @ 25kg per arm, total = 50kg
Dumbbells flat benchpress:
2x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.18kg per arm, total = 63.63kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg
2x10 @ 6.81kg per arm, total = 13.63kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in 170 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 250 calories burned
15 mins walked from carpark to office with 3kg worth of stuff
* Resulted in 100 calories burned (estimated)
Total calories burned for the day = 735 calories
I have almost forgotten to include this small section dedicated for recording my light cardiovascular session as well.
16/06/2006 Light cardio session
15 mins walked from carpark to office with 4kg worth of stuff
* Resulted in 100 calories burned (estimated)
All in all, a great work out. I seriously can't wait for the next workout. Also, I might be participating in the tug of war of Inter Department Games of KPMG. Frankly, I wish I didn't need to be there.
Cheers
Friday, June 13, 2008
Work Day Stressed Out Gym Session 13/06/2008
Work Day Stressed Out Gym Session 13/06/2008
I was feeling real down today, unable to have a carefree weekend thanks to more work then before. I knew that I cannot skip this gym session as it meant a lot to me to relieve the stress within me. I arrived in the gym at 7:00 pm which is a tad later than usual and got off at 9:30 pm. Total time spent in gym = 2 hours 30 mins
In addition, do note that I did not have to walk 30 mins per day as I had transport to my workplace without needing to park near Giant (new wing).
My workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Inclined Barbell benchpress:
2x10 @ 50kg
2x10 @ 60kg
Barbell bicep curls:
1x12 @ 18.18kg
3x12 @ 22.72kg
Pullover:
4x10 @ 31.81kg
Deadlifts:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg
Leg curls (fixed weight):
1x10 @ 25kg
2x10 @ 35kg
1x10 @ 55kg
Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 9.09kg per arm, total = 18.18kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in about 175 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in about 1.2 km walked and 260 calories burned
Total calories burned for the day = 645 calories burned
After the workout, I definitely felt a lot better. I am hoping to hit the gym on Sunday after work. Yes I have to work on Saturday and Sunday this week. Kind of a bummer, sometimes I just want some time alone carefree without needing to worry so much about work.
I was feeling real down today, unable to have a carefree weekend thanks to more work then before. I knew that I cannot skip this gym session as it meant a lot to me to relieve the stress within me. I arrived in the gym at 7:00 pm which is a tad later than usual and got off at 9:30 pm. Total time spent in gym = 2 hours 30 mins
In addition, do note that I did not have to walk 30 mins per day as I had transport to my workplace without needing to park near Giant (new wing).
My workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Inclined Barbell benchpress:
2x10 @ 50kg
2x10 @ 60kg
Barbell bicep curls:
1x12 @ 18.18kg
3x12 @ 22.72kg
Pullover:
4x10 @ 31.81kg
Deadlifts:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg
Leg curls (fixed weight):
1x10 @ 25kg
2x10 @ 35kg
1x10 @ 55kg
Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 9.09kg per arm, total = 18.18kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in about 175 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in about 1.2 km walked and 260 calories burned
Total calories burned for the day = 645 calories burned
After the workout, I definitely felt a lot better. I am hoping to hit the gym on Sunday after work. Yes I have to work on Saturday and Sunday this week. Kind of a bummer, sometimes I just want some time alone carefree without needing to worry so much about work.
Sunday, June 8, 2008
Weekend Full Blast Gym session 08/06/2008
Weekend Full Blast Gym session 08/06/2008
The last gym session was on Monday, I had to do another gym session just to fulfill my usual 2 times per week gym sessions requirement. Fortunately, the Damansara Uptown Gym was literally empty today saved for a few people working out. I arrived in the gym at 1:15 pm and left the gym about 3:30 pm. Total time spent in gym = 2 hours and 15 mins.
My workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned.
Barbell Benchpress:
2x10 @ 60kg
1x10 @ 70kg
1x9 @ 80kg
* I was able to do the 80kg thanks to a nice chap who did some spotting for me.
Dumbbell biceps curls + Triceps extension (superset):
2 (2x10) @ 13.63kg per arm, total= 27.27kg (biceps)
3x10 @ 29.54kg (triceps)
2 (2x10) @ 15.09kg per arm, total= 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* Seems like a nice break from the usual and it does save quite a lot of time being able to do 2 exercise per set.
Barbell row:
1x10 @ 42.5kg
2x10 @ 52.5kg
1x10 @ 62.5kg
Legpress machine:
1x10 @ 150kg
1x10 @ 180kg
1x10 @ 120kg
1x12 @ 160kg
Barbell shoulder press:
2x10 @ 42.5kg
2x10 @ 52.5kg
Dumbbells shoulder fliers:
1 (2x10) @ 4.54 kg per arm, total= 9.08kg
1 (2x10) @ 6.81 kg per arm, total= 13.62kg
2 (2x10) @ 9.09kg per arm, total = 18.18kg
30 mins on the stepper @ effort level = 10
1 min on the stepper @ effort level = 5
* Resulted in 191 floors climbed and 360 calories burned.
30 mins on the crosstrainer @ effort level = 8
1 min on the crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 250 calories burned.
Total calories burned for the session = 655 calories
I am currently really tired from this workout, I have taken two scoops of whey protein and a small amount of creatine immediately after workout. I reckon I would take another whey protein shake before I sleep. I hope I am able to do my next session on Tuesday or Wednesday latest.
Cheers
The last gym session was on Monday, I had to do another gym session just to fulfill my usual 2 times per week gym sessions requirement. Fortunately, the Damansara Uptown Gym was literally empty today saved for a few people working out. I arrived in the gym at 1:15 pm and left the gym about 3:30 pm. Total time spent in gym = 2 hours and 15 mins.
My workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned.
Barbell Benchpress:
2x10 @ 60kg
1x10 @ 70kg
1x9 @ 80kg
* I was able to do the 80kg thanks to a nice chap who did some spotting for me.
Dumbbell biceps curls + Triceps extension (superset):
2 (2x10) @ 13.63kg per arm, total= 27.27kg (biceps)
3x10 @ 29.54kg (triceps)
2 (2x10) @ 15.09kg per arm, total= 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* Seems like a nice break from the usual and it does save quite a lot of time being able to do 2 exercise per set.
Barbell row:
1x10 @ 42.5kg
2x10 @ 52.5kg
1x10 @ 62.5kg
Legpress machine:
1x10 @ 150kg
1x10 @ 180kg
1x10 @ 120kg
1x12 @ 160kg
Barbell shoulder press:
2x10 @ 42.5kg
2x10 @ 52.5kg
Dumbbells shoulder fliers:
1 (2x10) @ 4.54 kg per arm, total= 9.08kg
1 (2x10) @ 6.81 kg per arm, total= 13.62kg
2 (2x10) @ 9.09kg per arm, total = 18.18kg
30 mins on the stepper @ effort level = 10
1 min on the stepper @ effort level = 5
* Resulted in 191 floors climbed and 360 calories burned.
30 mins on the crosstrainer @ effort level = 8
1 min on the crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 250 calories burned.
Total calories burned for the session = 655 calories
I am currently really tired from this workout, I have taken two scoops of whey protein and a small amount of creatine immediately after workout. I reckon I would take another whey protein shake before I sleep. I hope I am able to do my next session on Tuesday or Wednesday latest.
Cheers
Work Day Non Gym Session 03/06/2008 to 06/06/2008
Work Day Non Gym Session 03/06/2008 to 06/06/2008
Due to the hectic work I am having these days, I do not have much time to hit the gym during the weekdays. Fortunately, I still have my morning and evening light cardio session.
The light cardiovascular sessions are as follows:
Tuesday, Light Cardio Session 03/06/2008
30 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
Wednesday, Light Cardio Session 04/06/2008
30 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
Thursday, Light Cardio Session 05/06/2008
15 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
Friday, Light Cardio Session 06/06/2008
30 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
Nothing much to report other than work is getting busier for some reasons. I am just trying to live through it without having a headache at the moment.
Here are some photos that were taken during the Malacca Trip few weeks ago:
1. Chicken rice
2. Cendol
3. My friends and me having chicken rice upon arrival in Malacca
Due to the hectic work I am having these days, I do not have much time to hit the gym during the weekdays. Fortunately, I still have my morning and evening light cardio session.
The light cardiovascular sessions are as follows:
Tuesday, Light Cardio Session 03/06/2008
30 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
Wednesday, Light Cardio Session 04/06/2008
30 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
Thursday, Light Cardio Session 05/06/2008
15 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
Friday, Light Cardio Session 06/06/2008
30 mins walked from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)
Nothing much to report other than work is getting busier for some reasons. I am just trying to live through it without having a headache at the moment.
Here are some photos that were taken during the Malacca Trip few weeks ago:
1. Chicken rice
2. Cendol
3. My friends and me having chicken rice upon arrival in Malacca
Monday, June 2, 2008
Work Day Short Gym Session 02/06/2008
Work Day Short Gym Session 02/06/2008
I have to hit the gym earlier this week due to the fact that I will be quite busy at least till Friday (ie. 06/06/2008). I will combined my morning light cardio session in this entry for convenient sake. I arrived at the Fitness First uptown gym at about 6:30 pm and got off about 8:45 pm for dinner. Total time spent in gym = 2 hours 15 mins.
My workout routine for the day as follows:
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned and entire 1Utama walked.
5 mins on the rowing machine @ effort level = 10
* Resulted in 50 calories burned
Inclined Barbell Benchpress:
2x10 @ 50kg
2x10 @ 60kg
Tricep overhead extension:
2x10 @ 29.54kg
2x10 @ 31.81kg
Dumbbell one arm row:
4x (2x10) @ 22.72kg per arm, total = 45.45kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Squats:
1x10 @ 62.5kg
1x10 @ 82.5kg
2x10 @ 72.5kg
30 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 300 calories burned.
25 mins on exercise bike @ effort level = 8
1 min on exercise bike @ effort level = 4
* Resulted in 7.5km cycled and 210 calories burned.
Total calories burned for the day = 660 calories burned.
I hope I am able to exercise on Thursday that is 5/06/2008. However, due to the busy work schedule I may have to do my workout on Friday instead. I also would like to transfer my Fitness First membership to anybody who reads this blog.
I am planning to join Celebrity Fitness in 1Utama because it is far more convenient than Fitness First for the moment.
I have to hit the gym earlier this week due to the fact that I will be quite busy at least till Friday (ie. 06/06/2008). I will combined my morning light cardio session in this entry for convenient sake. I arrived at the Fitness First uptown gym at about 6:30 pm and got off about 8:45 pm for dinner. Total time spent in gym = 2 hours 15 mins.
My workout routine for the day as follows:
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned and entire 1Utama walked.
5 mins on the rowing machine @ effort level = 10
* Resulted in 50 calories burned
Inclined Barbell Benchpress:
2x10 @ 50kg
2x10 @ 60kg
Tricep overhead extension:
2x10 @ 29.54kg
2x10 @ 31.81kg
Dumbbell one arm row:
4x (2x10) @ 22.72kg per arm, total = 45.45kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Squats:
1x10 @ 62.5kg
1x10 @ 82.5kg
2x10 @ 72.5kg
30 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 300 calories burned.
25 mins on exercise bike @ effort level = 8
1 min on exercise bike @ effort level = 4
* Resulted in 7.5km cycled and 210 calories burned.
Total calories burned for the day = 660 calories burned.
I hope I am able to exercise on Thursday that is 5/06/2008. However, due to the busy work schedule I may have to do my workout on Friday instead. I also would like to transfer my Fitness First membership to anybody who reads this blog.
I am planning to join Celebrity Fitness in 1Utama because it is far more convenient than Fitness First for the moment.
Sunday, June 1, 2008
Weekend Light Cardio Session 1/06/2008
Weekend Light Cardio Session 1/06/2008
I woke up quite early today that is about 9:00 am. I took my oatmeal with muesli and a huge glass of milk tea. Soon after, I walked my dog around the park twice within 25 minutes. I am still having lactic acid and some DOMS from the gym session on Friday.
The stats for the light cardio session are as follows:
25 mins of walking the dog
* Resulted in 1.2 km walked and 140 calories burned (estimate)
In addition, I bought another tub of 5lbs ON Whey Protein Double Chocolate flavour today from the same person who sold me the Lipo6. This would probably last me another 3-4 months which seems reasonable enough.
Here are some photos taken during the Malacca Trip 2 weeks ago:
I woke up quite early today that is about 9:00 am. I took my oatmeal with muesli and a huge glass of milk tea. Soon after, I walked my dog around the park twice within 25 minutes. I am still having lactic acid and some DOMS from the gym session on Friday.
The stats for the light cardio session are as follows:
25 mins of walking the dog
* Resulted in 1.2 km walked and 140 calories burned (estimate)
In addition, I bought another tub of 5lbs ON Whey Protein Double Chocolate flavour today from the same person who sold me the Lipo6. This would probably last me another 3-4 months which seems reasonable enough.
Here are some photos taken during the Malacca Trip 2 weeks ago:
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