Malaysia Independence Day Gym Session 31/08/2008

Malaysia Independence Day Gym Session 31/08/2008

Nothing out of ordinary happened this morning when I woke up earlier today. In my neighborhood, nobody present the Malaysian flag any where. It was quiet, guess no many people were satisfied or content with the current situation in Malaysia (ie. highest inflation in many years and high unemployment). The ruling party still wasting public funds on things we really don't care, like persecuting bloggers......etc.

Anyway, I walked my dog earlier this morning about 10:00 am, stats as follows:

Sunday, 31/08/2008 Medium cardio session

25 mins walking little foot around the park twice
* Resulted in 160 calories burned (estimated)

I was so going to skip gym again today due to the acid lactic that has accumulated on both my legs (the feeling of the acid lactic on my legs are quite uncomfortable I would say). I got into the gym about 2:45 pm earlier today and got off about 4:45 pm, total time spent in the gym = 2 hours.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)

Inclined barbell benchpress + Inclined dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 55kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* I was not in my best form today, didn't bother to do the usual weight.

Pendley Rows + Tricep pull down - fixed weight (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 22.5kg (triceps)
2x10 @ 42.5kg (pendley)
2x10 @ 25.0kg (triceps)
1x10 @ 37.5kg (pendley)
* I feel quite fat doing this exercise for some reason.

Pulley (fixed weight) + Dumbbells shoulder fliers (Super-set):
1x10 @ 35kg (pulley)
1x10 @ 6.81kg per arm, total = 13.36kg (fliers)
2x10 @ 40kg (pulley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 45kg (pulley)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)

31 mins on stepper @ effort level = 9
* Resulted in 155 floors climbed and 340 calories burned, no cool down.

30 mins on crosstrainer @ effort level = 9
1 min on crosstrainer @ effort level = 4
* Resulted in 1.3 km walked and 270 calories burned.

Total calories burned for the day = 815 calories

I was able to pull out a full blast gym even after performing a gym session on Friday dated 29/08/2008. However for some reasons throughout the workout, I felt I was still fat and needed even more workout sessions with the proper diet. Hopefully, I won't eat anything tonight.

So far I have eaten the following food:
1. 2x Whey protein shakes + some milk
2. One bowl of cereal + oats + milk
3. 1x Tuna sandwich
4. 1x Whey protein shake + plain water
5. 3 small pieces of banana cake
* I seriously do not believe that all these are more than 1,800 calories.

I am not going to give up either way, only moving forward. I was thinking of eating some satay today.......

Happy independence day Malaysia!

Merdeka! Merdeka! Merdeka!

Work Day Gym Session 29/08/2008

Work Day Gym Session 29/08/2008

Today I was so determined to hit the gym no matter what. After almost one week of not being able to hit the gym, I was restless to do some weight exercises since I commenced my own version of diet. Although I was a bit lethargic from the diet, I was still able to walk in the gym today and performed my usual full blast gym session.

As usual, I did my morning brisk walk today:

Friday, 29/08/2008 Light cardio session

15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 100 calories burned (estimated)

Shortly after I got off work, I arrived at the gym about 6:15 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 30 mins. Even with the lack of energy, I was still able to pull off 8 weight exercises (super-sets) and 60 mins of cardiovascular exercises.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 29.54kg (triceps)

Sitting dumbbells shoulder press + pullover (Super-set):
2x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 25.00kg (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)
2x10 @ 27.27kg (pullover)

Squats (full deep squat) + One arm rows (Super-set):
1x10 @ 40kg (squat)
2(2x10) @ 20.45kg per arm, total =40.90kg (back)
2x10 @ 60kg (squat)
2(2x10) @ 18.18kg per arm, total =36.36kg (back)
1x10 @ 50kg (squat)
* I finally dared to superset squat with some other isolation weight exercises.

Lat pulldown (fixed weight) + Leg extension(fixed weight) (non super-set):
2x10 @ 50kg (lat pulldown)
2x10 @ 45kg (leg extension)
2x10 @ 45kg (lat pulldown)
2x10 @ 40kg (leg extension)
* My final weight exercises did not tax me heavily as I was still able to do the cardiovascular exercises, I wonder why.

31 mins on stepper @ effort level = 9 (no cool down)
* Resulted in 160 floors climbed and 330 calories burned.

31 mins on cross trainer @ effort level = 10 (no cooldown)
* No cool down for this exercise, resulted in 1.3 km walked and 270 calories burned.

Total calories burned for the day = 745 calories

Not too shabby for a person on diet, I have to be more discipline in controlling what I eat. I have drop 1.5kg since I started the diet. My target is about 10-15kg if possible before end of this year.
Hopefully I will be about less than 15% of body fat.

I need to replace a gym session on Sunday just to make sure I did 2 gym sessions this week.

Work Day Non Gym Sessions 25/08/2008 to 28/08/2008

Work Day Non Gym Sessions 25/08/2008 to 28/08/2008

There were several reasons why I was not able to perform 2 gym sessions for this week. Firstly, my job for the week was quite busy and hectic then usual. Secondly, it rained non-stop day after day, this caused my shoes to be totally soak when I was trying to hit the gym on Wednesday dated 27/08/2008.

Nonetheless, I was still able to do some cardiovascular sessions by performing the usual brisk walks in the morning.

The morning walks and other cardiovascular sessions are as follows:

Monday, 25/08/2008 Medium cardio session

30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Tuesday, 26/08/2008 Light cardio session

15 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 100 calories burned (estimated)

10 mins running into IRB Jalan Duta and out from there with 2-3kg worth of documents
* Resulted in 80 calories burned (estimated)

Wednesday, 27/08/2008 Medium cardio session

30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Thursday, 28/08/2008 Medium cardio session

30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Good news that I have finally obtained the photos of Weekend Paintball Session I blogged about few weeks ago, here are some of those photos:

1. Headgear on!

2. Headgear off!
3. Bang! (actually it sounded like it was on a silencer)
4. Take cover!It was a lot of fun, I need another session of paintball as soon as possible. Click on the below address for more photos:

My Picasa web album, Paintball Session

Weekend Gym Session 23/08/2008

Weekend Gym Session 23/08/2008

I woke up late yesterday about 9:30 am. I took my breakfast and showered quickly. Thereafter, I went to Digimall make some purchases which are the following items:

1. Pioneer 20x DVD-Writer

* Fitted into my PC, the colour scheme looks quite odd

2. Logitech USB Keyboard
3. 6 sockets extension cord

4. ON Optimum Whey Protein Double Chocolate 5lbs

Immediately after buying those items, I went for a haircut in Taman Mayang. At 2:15 pm, I went to my office to stash my ON Optimum Whey protein in order to commence the Velocity Diet ("V-Diet") and finally by 2:30pm , I arrived at the gym and left the gym about 5:00pm.

My full blast gym workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)

Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
3x10 @ 6.81kg per arm, total = 13.36kg (fliers)
3x10 @ 42.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
* Just recovered from sickness therefore I decided not to do the squats.

Tricep pull down (fixed weight) + Woodchopper (Super-set):
1x10 @ 20kg (triceps)
2 (2x10) @ 15kg per arm, total = 30kg (Woodchopper)
1x10 @ 22.5kg (triceps)
2 (2x10) @ 17.5kg per arm, total = 35kg (Woodchopper)
2x10 @ 25kg (triceps)
* I was quite exhausted after performing these supersets.

30 mins on stepper @ effort level = 9
1 min on stepper @ effort level = 8
* Resulted in 160 floors climbed and 330 calories burned.

32 mins on crosstrainer @ effort level = 8
* No cool down for this exercise, resulted in 1.3 km walked and 270 calories burned.

Total calories burned for the day = 645 calories

This is my usual full blast gym for super-setting, 8 weight exercises and 60 mins worth of cardiovascular exercises. Therefore, I can only do 2 to 3 gym sessions per week at the most. Back in University time, I could do 4 gym sessions per week.

In other news, I will be embarking on my own version of Velocity Diet for the next 28-30 days. I will have a solid breakfast everyday and as for lunch and dinner, I will have whey protein shakes throughout the day. It's very simple and hopefully it will help me burn more body fat on a weekly basis. I will update my results of the diet on a weekly basis hopefully.

Work Day Non Gym Sessions 18/08/2008 to 22/08/2008

Work Day Non Gym Sessions 18/08/2008 to 22/08/2008
I didn't feel well for the whole week especially on Monday dated 18/08/2008 and Tuesday 19/08/2008. By Thursday, I finally obtained a Medical Certificate not to be present at work. Initially, I was thinking of going to the gym on Friday dated 22/08/2008. However, it was raining and I was not in a pleasant mood.

This week was a crappy week, I did not do much exercises save for the walks in the morning and with the exception of Wednesday dated 20/08/2008 and Thursday dated 21/08/2008.

Regardless, I will record the days that I did some morning walks. The recording as follows:

Monday, 18/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 100 calories burned (estimated)

Tuesday, 19/08/2008 Medium cardio session

30 mins walked from carpark to office with 3-4kg worth of stuff (with gym equipments)
* Resulted in 220 calories burned (estimated)

Thursday, 21/08/2008 Medium cardio session

25 mins walking Little Foot around the park twice.
* Resulted in 150 calories burned and about 1.2 km walked(estimated)

Friday, 22/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 100 calories burned (estimated)

I was sort of looking forward to the weekend this week. I went to Digimall at 11:00 am on Saturday dated 23/08/2008. I bought a Pioneer DVD-Writer, a Logitech USB Keyboard and an extension wire with 6 sockets. Also, I bought a ON Whey Protein of 5lbs from Ray just outside of Digimall.

I am too tired to take photos of the new hardware and will only do so tomorrow or sometime later. Anyways here are some photos dedicated to my comic books collection and also my game guides collection (bought during sales in Melbourne).

1. Mostly Asiapac Comics and some really old comics which I have no idea where they came from.


2. These are just part of my game guide collections, do note that the games here are quite old.
3. Additional game guides as well, most of it quite old as well. I love reading through them every now and then just for kicks. I usually get them from EB Games when they get out of fashion which would be sold like Au$5-10.

There is all the time I have for now, I will update my blog tonight again for today's gym session.

Cheerio.

Weekend Non Gym Session 15/08/2008 to 16/08/2008

Weekend Non Gym Session 15/08/2008 to 16/08/2008

On Friday, I went out with my whole department for Karaoke session in Neway. Neway is located in 1Utama new wing, just above the cinema. We had buffet and some drinks over there. I probably sang like more than 10 songs.

Earlier this morning, I reckon I ran out of voice. I went back to 1Utama again just to finish off some stuff and to watch a movie with my friends. We watched the Wall.E movie. This movie has very little conversation but it was a really good movie. A definitely must watch for family and friends, I would rate this movie just slightly below Batman: The Dark Knight.

Wall.E now out in cinemas, not many people are watching so best get your tickets soon.

After the movie, we had our dinner in Chili's Cafe where I ordered a Mushroom Swiss burger made well done. It was as filling as I could remember.

Anyway for record purposes, the walks performed on both Friday and Saturday as follows:

Friday, 15/08/2008 Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk from office to Neway
* Resulted in 150 calories burned (estimated)

Saturday, 16/08/2008 Light cardio session
30 mins walk from carpark to office and vice versa
* Resulted in 200 calories burned (estimated)

Unfortunately, today I broke my mobilephone for the first time, my mobilephone which is a Motorola V (previously used by my dad) . The mobilephone dropped twice on the floor. Currently it is separated into two pieces, one with the LCD and the other the keypad. Here are some photos of my recently deceased mobilephone:

1. Guess what's wrong with my mobile phone here2. One become two, I am still able to switch it on without any screen though.3. Now the back view, hmmm time to get a new mobile phone I guess.


I guess I will be using my sister's old Samsung mobilephone that she got it free in Melbourne. Frankly, I think buying a new mobile phone is quite a waste of money. Due to heavy depreciation and the fact that I only used mobilephone to call and SMS. I don't really need the high-end versions.

Work Day Gym Session 14/08/2008

Work Day Gym Session 14/08/2008

It was just another day at work, I was thinking of skipping gym session again. I had a huge headache or better known as migraine at work. I took a painkiller tablet and continue with work anyway.

I have been walking every morning as per usual sometimes to / fro the carpark some days just walking from the carpark. For record purposes, here are the walks:

Wednesday, 13/08/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Thursday, 14/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)
* Resulted in 100 calories burned (estimated)

20 mins walk after lunch to buy movie tickets for Wall-E
* Resulted in 120 calories burned (estimated)

I arrived at the gym about 6:30 pm and left the gym exactly at 8:40 pm. Total time spent in the gym = 2 hours and 10 mins. As usual, my workout routine are as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 29.54kg (triceps)

Sitting dumbbells shoulder press + pullover (Super-set):
2x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 27.27kg (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)
2x10 @ 29.54kg (pullover)

Lat pulldown (fixed weight) + Leg press (fixed weight) (non super-set):
1x10 @ 45kg (lat pulldown) - Super set
1x10 @ 160kg (leg press) - Super set
2x10 @ 50kg (lat pulldown)
1x10 @ 55kg (lat pulldown)
* I was not able to finish with the leg-press machine as someone was using it.

Pulley (fixed weight):
2x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
* I was running out of time as I would have to leave early today. Hence, I decided to use some fixed weight machines.

15 mins on treadmill @ 6.5 kmph, gradient = 0
15 mins on treadmill @ 9.0 kmph, gradient = 0
1 min on treadmill @ 4.5 kmph, gradient = 0
* Resulted in about 3.2 km jogged and 290 calories burned.

20 mins on cross trainer @ effort level = 8
* Resulted in about 0.8 km walked and 200 calories burned.

Total calories burned for the day = 710 calories

I felt relieved after this not so intense workout I've done. In order to save time, I did not wear my workout gloves again. Seems to me that I like weight-lifting without any gloves as my skin felt a lot closer to the metal than usual. I might do that again and see how it goes.

Meanwhile, tomorrow night is Karaoke night with my department and the day after tomorrow I will be watching Wall-E with my friends. Oh well, quite a busy weekend anyways.

Work Day Gym Session 12/08/2008

Work Day Gym Session 12/08/2008

I got off work slightly earlier than usual today, ie. 6:05 pm, I was feeling fine but really intended to skip gym session altogether. I arrived at the gym about 6:25 pm and left about 8:40 pm. Total time spent in gym = 2 hours 15 mins.

I realized that I have totally forgotten to bring my gym gloves. Whilst that is the case, I did all the weight exercises anyway.

In addition, I did not like my workout experience in gym today. This is because there are a few people in Uptown Fitness First gym that do not have gym etiquette at all, they left whatever they have used (be it dumbbells and barbells) everywhere. That ticks me off quite a bit.

For record purposes, here are the walks for morning I performed:

Monday, 11/08/2008 Light cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)

* Resulted in 130 calories burned (estimated)

Tuesday, 12/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)
* Resulted in 100 calories burned (estimated)

Anyway, I proceeded with my workout routine and the exercises are as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Standing barbell bicep curls + Skullcrusher (Super-set):
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
2x10 @ 27.25kg (biceps)
2x10 @ 27.25kg (triceps)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 65kg (benchpress)

Pendley Rows + Dumbbells shoulder fliers (Super-set):
2x10 @ 42.5kg (pendley)
1x10 @ 6.81kg per arm, total = 13.36kg (fliers)
1x10 @ 37.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 47.5kg (pendley)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* Not too shabby but didn't feel like doing squats today though

Tricep pull down (fixed weight):
1x10 @ 25kg
2x10 @ 30kg
1x10 @ 35kg
* I couldn't be bothered doing super-sets here, not sure why though.

Wide upperback row (fixed weight):
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
* Maximum weight for this was 60kg, I reckon this was an easy machine to workout my upper back.

50 mins on crosstrainer @ effort level = 9
10 mins on crosstrainer @ effort level = 8
3 min on cross trainer @ effort level = 4
* Resulted in 2.4 km walked and 560 calories burned

Total calories burned = 705 calories

By the end of today's gym session, I was pretty much spent. I was not able to do the stepper as I still feel the acid lactic accumulated on both Friday night's gym session and Saturday's paintball. I will try to hit the gym on Thursday, hopefully I won't be too lazy I guess.

Weekend Paintball Session 09/09/2008

Weekend Paintball Session 09/09/2008

Although I did a gym session on Friday, I woke up early on Saturday dated 09/09/2008 ie. about 7:00 am. My cousin picked me and my sister up about 8:00 am and we picked up another two of her work colleagues. After that, we had our breakfast in a corner coffeeshop in Paramount.

We arrived at the paintball area known as NPNG Sports Centre about 10:00 am and got all the equipments required to play about 11:00 am. The whole session took about 2 hours and we had about 200 bullets (paint balls which were yellow), it was a really enjoyable and fun experience that I won't mind doing it for a 2nd time.

The game type we played was Capture the Flag (CTF). This is a very standard game in First Person Shooter (FPS) on the PC. Basically, there are two teams and each team will try to capture the flag located in the middle of the field. Upon obtaining the flag, one would need to run back to their home base to score a point.

I tried to capture the flag twice but was shot at several times. On the other hand, I shot someone 3 times and I was shot at several times by a few people from the opposition team.

Unfortunately, I was not able to obtain the photos by the time I post this. Hence, I will post photos from Yee Young's 25th birthday celebration in Malaysia:

1. Yee Jin, Joon Shiong, Yee Young, Me and Sai Mun with a lot of booze.

2. The birthday boy and his girlfriend
3. Twenty-five cup cakes, all for Yee Young
4. Nicely arranged cupcakes to represent 25.*Thanks to Sheau Yih for the edited photos. That event was a great time as well.

Work Day Gym Session 08/08/2008

Work Day Gym Session 08/08/2008

I am preparing this entry during lunch hour today as I have decided to replace my lunch with whey protein shakes for the coming weeks. This is because I believed that the cost for a protein shake is far cheaper than any lunch set or menu in 1Utama. I usually spend about RM12 to RM20 for lunch which is not very affordable given my current salary.

Here are the walks for morning and during lunch hours I performed:

Wednesday, 06/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)

* Resulted in 100 calories burned (estimated)

Thursday, 07/08/2008 Medium cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

30 mins walked during lunch time to and fro MPH in 1Utama (without any weights)

* Resulted in 200 calories burned (estimated)

Friday, 08/08/2008 Medium cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

20 mins walked during lunch time to and fro Delicious in 1Utama (without any weights)

* Resulted in 160 calories burned (estimated)

Also, these days I will not be able to use MSN or eBuddy at work for good. That is even after working hours too. Given that I no longer check forums and only reply messages in Windows Messengers, this is bummer for me.

I understand I was supposed to hit the gym yesterday and the day before. Unfortunately for my friend was not able to make it, therefore I did not have transport to Fitness First Curve last night. Regardless of that, I am still going to hit the gym today and do my usual intensive full body workout.

I arrived at the gym at 6:30 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 15 mins.

My workout routine:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Sitting dumbbells shoulder press + pullover (Super-set):
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 27.27kg (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)
2x10 @ 29.54kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg press (fixed weight) (non super-set):
2x10 @ 45kg (lat pulldown) - Super set
1x10 @ 140kg (leg press) - Super set
1x10 @ 30kg (leg curl)
2x10 @ 55kg (lat pulldown)
1x10 @ 150kg (leg press)
1x10 @ 50kg (lat pulldown)
1x10 @ 160kg (leg press)
* Somebody was using the machine therefore I did not do my usual super-sets

Inclined benchpress + Squats (super-set 2x only):
2x10 @ 50kg (benchpress)
2x10 @ 75kg (squats)
2x10 @ 60kg (benchpress)
2x10 @ 82.5kg (squats)
1x15 @ bodyweight squat

25 mins on stepper @ effort level = 9
5 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 4 (cool down)
* Resulted in 160 floors climbed and 330 calories burned

5 mins on crosstrainer @ effort level = 9
25 mins on crosstrainer @ effort level = 8
1 min on cross trainer @ effort level = 4
* Resulted in 1.3 km walked and 270 calories burned

Total calories burned for the day = 935 calories

All in all a decent workout for today, I missed the Beijing Olympic opening briefly. I was not going to sacrifice my training for this as I feel quite fat these days.

I might give Velocity diet a try when I am not too busy at work probably around December.

Work Day Gym session 05/08/2008

Work Day Gym session 05/08/2008

It was almost one week since my last gym session, I hate skipping gym due to my own laziness. The week before I only hit the gym once. I should have hit the gym on last Friday night as well. My bad....

Good thing for the morning walk I perform on a daily basis, here are the stats:

Thursday, 31/07/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Monday, 04/08/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Tuesday, 05/08/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)
* Resulted in 100 calories burned (estimated)

I arrived at the gym late today about 7:20 pm and got off from the gym exactly at 8:45 pm. Total time spent in the gym = 1 hour and 25 mins. I wish I could spend a wee bit more time in completing my usual 1 hour cardiovascular session.

Anyway my workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Barbell bicep curls + Standing barbell tricep curls (Super-set):
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
2x10 @ 27.25kg (biceps)
2x10 @ 27.25kg (triceps)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* Didn't feel too good after this exercise today.

Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 6.81kg per arm, total = 13.36kg (fliers)
2x10 @ 42.5kg (pendley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x13 @ 32.5kg (pendley)
* Non too bad but I did not have enough energy to do squats today.

Alternate dumbbell curls + Tricep pull down fixed weight (Super-set):
1 (2x10) @ 9.09kg per arm, total = 18.18.kg (curls)
1x10 @ 15kg (triceps)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 25kg (triceps)
1 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x12 @ 25kg (triceps)
* My final super set exercises and I was totally kaput by now.

20 mins on the stepper @ effort level = 9
5 mins on stepper @ effort level = 12
* Resulted in 250 calories burned and about 120 floors climbed (can't really recall)

Total calories burned for the day = 395 calories

This gym session was no where enough. Therefore, I will hit the gym again tomorrow night. I will focus more on cardiovascular exercises tomorrow and may do just one compound weight exercise, probably squats.

Starting next week, I will be hitting the gym 3 times on weekdays and maybe 4 times on some occasions. Hopefully this will net me better results.

Weekend PC Fair and Bentong Trip 02/08/2008 to 03/08/2008

Weekend PC Fair and Bentong Trip 02/08/2008 to 03/08/2008

I was pretty upset last week and having a time off session on the weekend was what I really needed at the moment. At first, I was going to hit the gym on Saturday dated 02/08/2008. My cousin gave me a call and we head to PC Fair in KLCC Conventional Halls.

PC Fair, Saturday 02/08/2008
Instead of driving down all the way to KLCC, we opted for the Light Rail Transit system starting from Kelana Jaya directly to KLCC. We arrived in KLCC about 3:30 pm and visited each hall from the Ballroom all the way to the Conventional Hall no. 5 and had our dinner at 6:30 pm in Sakae Sushi (very expensive place and was not really worth the money spent).

My cousin was looking for a laptop within the RM3.5k price range. There were many choices but he did not purchase one in PC Fair. My pick would be the Dell Dimension XPS M1530 laptop which is about RM3.8k because it looks nice, have a decent graphic card and integrated sound card.

In the end, we did not purchase anything from PC Fair at all. I got home about 8:30 pm and did some web surfing before heading straight to bed. I had to rest early on Saturday night to get ready for the Bentong trip early next morning.


Bentong Trip, Sunday 03/08/2008
I woke early Sunday morning (6:40 am on a Sunday, that's got to be my personal record) awaiting my friend, Yee Jin to pick me up for the Bentong trip. I brought some provision from the Shell petrol station on the way to Bentong.

We arrived at Bentong about 9:00 am and had our breakfast. My breakfast consisted 2 glass of ice milk tea and one bowl of noodles with beef slices. My impression of Bentong town is that it resembles Ipoh a lot.

Soon after, we headed towards the waterfall in Bentong. A very nice places, I set out below the photos taken for the Bentong trip:

1. Guess who? The water was pretty cold.

2. Everybody was getting really hungry, BBQ on the rocks.
3. Our two accidental cooks, actually everybody helped.
4. We are all carnivorous of nature.
5. The final products of our labor, actually more of Sheau Yih and Meng Wai
After spending like 3-4 hours there, some of us went home straight after. The remaining crew that is Meng Wai, Meng Wai's cousin, Yee Jin and myself went for a preview of our next trip, a more secluded area where the water is so clear that you practically could drink it akin bottled mineral water.

Also, we had Bentong locally made ice cream for snack. I recommend anybody who visit Bentong to try their locally made ice cream, tasted a lot better than Baskin Robbins. Trust me, just order for Durian and Peanut flavored ice cream.

That's all folks. I will post Yee Young's birthday celebration photos as soon as I have the time.