Work Day Gym Session 31/03/2009

Work Day Gym Session 31/03/2009

I got into the gym about 6:30 pm and got off about 8:00 pm, total time spent = 1 hour 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned


Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 20kg for warm-up (biceps)
1x12 @ 20kg for warm-up (triceps)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (triiceps)
2x6 @ 25kg (biceps)
2x6 @ 25kg (triiceps)
2x6 @ 32.5kg (biceps)
2x6 @ 32.5kg (triiceps)

Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
1 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
1x6 @ 25kg (triceps)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 27.27kg (triceps)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (biceps)
1x6 @ 29.54kg (triceps)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
1x6 @ 31.81kg (triceps)

Lat Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 35kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg

Triceps Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 30kg
2x6 @ 35kg
1x6 @ 40kg

10 mins on crosstrainer @ resistance level = 14
25 mins on crosstrainer @ resistance level = 12
* Resulted in 290 calories burned and 2.3 km brisk walked.

I was not in my best shape today as I was not able to burn more calories than I expected to burn. I hope I can pull another gym session on Thursday and Friday as well.

My new gaming rig for 2009 and beyond

My new gaming rig for 2009 and beyond

Last Saturday dated 21/03/2009, I purchased an entire CPU from Compu-Zone located in Low Yat Plaza. The total cost was RM5,600 which is quite significant to my savings. I had to save really hard for two months just to get this gaming rig.

Here are some photos of my new gaming rig:

1. Front view of the entire PC


2. Semi side view of the entire PC


3. Alternate side view of the entire PC


4. Front view of the casing with all the stuff it in


5. Front view of the casing with the side panel taken out


6. Side view of the casing with semi transparent panel on


7. Side view of the casing without the side panel


8. Close shot of the semi transparent panel


9. Close shot of the Asus P6T Deluxe motherboard running


These were the parts that was used in my new gaming rig:
1. Thermalright Ultra-120 Extreme with the 1366 bracket


2. Thermalright Ultra-120 Extreme heatsink


3. Proper fan bracket for Thermalright Ultra-120 Extreme


4. Artic Cooling Extreme Cooler for GTX 280


These were the parts that was not used in my new gaming rig:
1. Stock reference cooler for Intel i7 Core 920


2. Stock reference cooler for Palit Geforce GTX285 (front view)


3. Stock reference cooler for Palit Geforce GTX285 (back view)


The full specifications of the rig is as follows:

Processor: Intel i7 Core 920
Processor Cooler: Thermalright Ultra-120 Extreme with 120mm Coolermaster fan
Motherboard: Asus P6T Deluxe
RAM: 3x 2GB DDR3 Kingston Ram
Graphics card: Palit Geforce GTX285 with Artic Cooling Extreme Cooler for GTX280
Harddisk drive: 1x 1TB Seagate 32mb cache
Soundcard: Asus Xonar D2X PCIe
Powersupply Unit: Gigabyte Odin 800 watts
DVD-Writer: 22x speed LG SecureDisc DVD writer
Casing: Cooler Master CM690
Monitor: Samsung T240
Speakers: Logitech Z5500
Mouse: Logitech MX518
Keyboard: Logitech Media Keyboard
Gamepad: 2x Logitech Rumblepad 2
Remote control: Logitech Media Remote Control

I would consider the following parts for any future upgrades for this gaming rig:
1. Any brand Geforce GTX285 for SLI purposes (preferably with 3rd party coolers)
2. Pioneer DVD-writer
3. 1TB or 1.5TB harddisk either from Seagate or Western Digital
4. 3x 2GB DDR3 Kingston / Corsair / Apacer Ram
5. A smaller Logitech keyboard

I am hopeful that this gaming rig would at least be able to last another 3 years like my previous ones as I have spend quite an amount of money on it.

Weekend Non Gym Sessions 28/03/2009 and 29/03/2009

Weekend Non Gym Sessions 28/03/2009 and 29/03/2009

On Saturday dated 28/03/2009, I brought my dog "Little Foot" out for a walk after the heavy downpour at about 7:00 pm and got home about 7:30 pm. We walked around the park for 3 times which is slightly more than usual.

On Sunday dated 29/03/2009, I woke up about 10:00 am. After eating my breakfast which consisted a cup of tea with 250 ml of milk and two bananas, I walked my dog "Little Foot" yet again around the park at about 11:00 am. We walked around the park for 4 times.

Here are the stats for the walks:

Saturday, 28/03/2009
22 mins walking Little Foot around the part for 3 times
* Resulted in 120 calories burned and about 1.8km walked(estimated)

Sunday, 29/03/2009
30 mins walking Little Foot around the part for 3 times
* Resulted in 150 calories burned and about 2.4km walked(estimated)

I have completed this game Left 4 Dead quite awhile ago . This game was significantly different from normal batch of first person shooter as this game is meant for Co-op with others. Since I am always busy, I played the game with bots which is quite enjoyable as well.

The setting of the game is zombies akin Resident evil. The graphic engine used for this game was the Source Engine (the one they used for Half Life 2). Unfortunately, the graphics looks a bit dated.

Here are some screen shots captured while playing through it:

1. Main title screen


2. Start menu


3. Dead air loading screen


4. A tunnel, everybody can't wait to go through that in a horror movie


5. Getting ready for the next fight, ie. just starting in one of the missions


6. Healing another team mate

*This has to be done frequently as it is unlikely not to get hurt during the zombies rushes or boss fights....

7. We are in the tunnel, scary huh?


8. Finally, a huge chain gun to mow down those pesky zombies


9. Time to give it to them hard, die, zombies die!


10. Everybody reloading before the next fight

* Always get ready before the next fight, those zombies rush are no joking matter.

11. Reading is important. Hencem the book stand in Left 4 Dead.....


12. The plane looks like it's gonna crash anytime soon


13. Inside the green house, nice garden even with the crazy zombies


14. Killing zombies in the office

* Looks like the working class people are never spared.

15. Underneath the highway

* Looks like another tunnel to me though.

16. In the airport

* Check out Resident Evil's recent movie, it has the exact same setting as this.

My take on Left 4 Dead, a great game in terms of singleplayer and should be even more fun with multiplayer. Hence, I give it a rating of 8.8/10 score.

Pros:
1. Good atmosphere, great graphics.
2. Intuitive controls.
3. Play great on low end PC.
4. Easy to get into and doesn't take too long to finish a campaign or mission.

Cons:
1. Looks dated
2. A bit on the short side
3. Need to find people to play with.

Work Day Gym Session 27/03/2009

Work Day Gym Session 27/03/2009

I got into the gym about 6:30 pm and got off about 8:00 pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned

Barbell row + Shrugs (Super-set):
1x12 @ 20kg for warm up (row)
1x12 @ 17.04kg per arm, total = 34.09kg for warm up (shrugs)
1x6 @ 40kg (row)
1x6 @ 19.32kg per arm, total = 38.63kg for (shrugs)
2x6 @ 50kg (row)
1x6 @ 25kg per arm, total = 50kg for (shrugs)
1x6 @ 55kg (row)
2x6 @ 27.27kg per arm, total = 54.54kg for (shrugs)
1x6 @ 60kg (row)
1x6 @ 29.54kg per arm, total = 59.09kg for (shrugs)

Deadlifts:
1x12 @ 40kg for warm-up
2x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg

Pulley - fixed weight:
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 35kg
2x6 @ 40kg

Cable barbell row - fixed weight :
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 45kg

Inclined legpress:
1x12 @ 160kg for warm up
1x6 @ 180kg
1x6 @ 190kg
1x6 @ 200kg
1x6 @ 220kg
1x6 @ 240kg

10 mins on crosstrainer @ resistance level = 14
25 mins on crosstrainer @ resistance level = 12
* Resulted in 320 calories burned and 2.5 km brisk walked.

I hope to pull another gym session on the weekend (ie. my usual body weight exercises). However, I reckon I would enjoy relaxing at home for the day with my new PC which I will blog about in the next entry soon enough.

Weekend Non Gym session 22/03/2009 and Work day gym session 23/03/2009

Weekend Non Gym Session 22/03/2009

This morning at about 9:00 am, I walked Little Foot for about 2 rounds in the park.

The stats of the walk are as follows:

Sunday, 22/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)


Work Day Gym Session 23/03/2009

I got into the gym about 7:30 pm and got off about 9:00 pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 9.09kg for warm up (fliers)
1x6 @ 50kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 65kg (benchpress)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
2x6 @ 70kg (benchpress)
1x6 @ 18.18kg per arm, total = 36.36kg (fliers)

Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32kg for warm up (pullovers)
1x6 @ 40kg (benchpress)
1x6 @ 22.72kg (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 55kg (benchpress)
2x6 @ 29.54kg (pullovers)
2x6 @ 60kg (benchpress)
1x6 @ 31.81kg (pullovers)

Lat pulldown - fixed weight:
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 40kg
1x6 @ 50kg
2x6 @ 60kg

Cable chest fliers - fixed weight:
1 (2x12) @ 7.5kg per arm, total = 15kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 15kg per arm, total = 30kg
2 (2x6) @ 17.5kg per arm, total = 35kg

10 mins on crosstrainer @ resistance level = 14
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 10
* Resulted in 295 calories burned and 2.35 km brisk walked.

I think this was one of the better gym session I have pull since recovering from the food poisoning the week before. I will try to pull another gym session hopefully while waiting for the arrival of my new gaming rig which I spend decent dough on it.

Work Day Gym Session 18/03/2009

Work Day Gym Session 18/03/2009

I got into the gym about 6:15 pm and got off about 8:30 pm, total time spent = 2 hour 15 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned

Dumbbells shoulder press + Dumbbells shoulder fliers (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (press)
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (fliers)
1x6 @ 13.63kg per arm, total = 27.27kg (press)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 14.77kg per arm, total = 29.54kg (press)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 17.04kg per arm, total = 34.09kg (press)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 20.45kg per arm, total = 40.90kg (press)
2x6 @ 14.77kg per arm, total = 29.54kg (fliers)
1x6 @ 22.72kg per arm, total = 45.45kg (press)
1x6 @ 25kg per arm, total = 50kg (press)

Squats (full):
1x12 @ 20kg for warm-up
2x8 @ 40kg
1x6 @ 60kg
1x6 @ 70kg
1x5 @ 80kg
* I was feeling really weak after this and decided to do an hour of cardiovascular session instead.

5 mins on treadmill @ speed = 10.0 kmph and gradient = 0
5 mins on treadmill @ speed = 8.0 kmph and gradient = 0
25 mins on treadmill @ speed = 6.0 kmph and gradient = 0
* Resulted in 3.69 km walked and jog and about 250 calories burned.

10 mins on crosstrainer @ resistance level = 10
25 mins on crosstrainer @ resistance level = 12
* Resulted in 300 calories burned and 2.3 km brisk walked.

I reckon I am still recovering from last week food poisoning and I am hopeful to pull another gym session on this weekend.

Week Day Non Gym Session 13/03/2009 and Weekend Gym Session 15/03/2009

Week Day Non Gym Session 13/03/2009

After work on Friday about 7:00 pm, I walked Little Foot for about 2 rounds in the park.

The stats of the walk are as follows:

Friday, 13/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)


Weekend Gym Session 15/03/2009

I got into the gym about 2:00 pm and got off about 3:30pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned


Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 20kg for warm-up (biceps)
1x12 @ 20kg for warm-up (triceps)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (triceps)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (triceps)

Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
1 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
1x6 @ 27.27kg (triceps)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 29.54kg (triceps)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (biceps)
1x6 @ 31.81kg (triceps)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
1x6 @ 34.09kg (triceps)

Alternate dumbbells curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 13.63kg per arm, total = 27.27kg
1 (2x6) @ 14.77kg per arm, total = 29.54kg

Lat Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 45kg
1x6 @ 57kg
1x6 @ 60kg

10 mins on inclined strider @ resistance level = 14
10 mins on inclined strider @ resistance level = 12
10 mins on inclined strider @ resistance level = 10
5 mins on inclined strider @ resistance level = 12
* Resulted in 315 calories burned and 2.5 km brisk walked.

After recovering from diarrhea earlier this week, I had to pull this gym session off no matter what. This gym session was done in a fairly short time but I managed to do all the weight exercises nonetheless. I hope to pull at least 3 sessions of gym next week though.

Weekend Gym Session 08/03/2009

Weekend Gym Session 08/03/2009

This morning at about 10:00 am, I walked Little Foot for about 2 rounds in the park.

The stats of the walk are as follows:

Sunday, 08/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

Whilst I could have not hit the gym today, I was reluctant to let my entire week past with only one gym session. Hence, I got into the gym at 1:30 pm and got off the gym about 3:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned

Deadlifts:
1x12 @ 20kg for warm up
2x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg

Pulley - fixed weight + Machine barbell row - fixed weight (Super-set):
1x12 @ 15kg for warm up (pulley)
1x12 @ 15kg for warm up (row)
1x6 @ 20kg (pulley)
1x6 @ 20kg (row)
1x6 @ 25kg (pulley)
1x6 @ 25kg (row)
1x6 @ 30kg (pulley)
2x6 @ 27.5kg (row)
1x6 @ 35kg (pulley)
1x6 @ 31kg (row)
1x6 @ 40kg (pulley)

Dumbbells shrugs + Barbell row (Super-set):
1x12 @ 19.09kg per arm, total = 38.18kg for warm-up (shrugs)
1x12 @ 20kg (row)
1x6 @ 21.59kg per arm, total = 43.18kg for (shrugs)
1x6 @ 27.5kg (row)
1x6 @ 22.72kg per arm, total = 45.45kg for (shrugs)
1x6 @ 35kg (row)
1x6 @ 25kg per arm, total = 50kg for (shrugs)
1x6 @ 47.5kg (row)
1x6 @ 27.27kg per arm, total = 54.54kg for (shrugs)
1x6 @ 45kg (row)
1x6 @ 29.54kg per arm, total = 59.09kg for (shrugs)
1x6 @ 37.5kg (row)

10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 14
* Resulted in 305 calories burned and 2.4 km brisk walked.

I hope to pull another gym session tomorrow (ie. my usual body weight exercises). Given that tomorrow is a public holiday, I reckon I would enjoy relaxing at home for the day.

Work Day Gym Session 03/03/2009

Work Day Gym Session 03/03/2009

I got into the gym about 6:45 pm and got off about 8:15pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned

Barbell inclined benchpress + inclined dumbbells fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 10.22kg per arm, total = 20.44kg for warm-up (fliers)
2x6 @ 50kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 65kg (benchpress)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 70kg (benchpress)

Barbell flat benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32kg for warm up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
2x6 @ 60kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 29.54kg (pullovers)
1x6 @ 70kg (benchpress)
1x6 @ 29.54kg (pullovers)
1x6 @ 31.81kg (pullovers)
1x6 @ 36.36kg (pullovers)

Lat pulldown:
1x12 @ 20kg for warm-up
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Cable chest fliers:
1x12 @ 5kg per arm, total = 10kg for warm-up
1x6 @ 7.5kg per arm, total = 15kg
1x6 @ 10kg per arm, total = 20kg
1x6 @ 12.5kg per arm, total = 25kg
1x6 @ 15kg per arm, total = 30kg
1x6 @ 17.5kg per arm, total = 35kg

10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
10 mins on crosstrainer @ resistance level = 14
5 mins on crosstrainer @ resistance level = 8
* Resulted in 300 calories burned and 2.5 km brisk walked.

I was reading my magazine while doing the cardiovascular exercises. I reckon the lack of concentration has left me with less calories burned than usual. I will pull another gym session tomorrow which will result in at least 1 hour worth of cardiovascular exercises.