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)
* 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!
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