Tuesday, April 28, 2009

Work Day Gym Session 28/04/2009

Work Day Gym Session 28/04/2009

I woke up early enough this morning (ie. 7:00 am) to walk my dog around the park for once.

Here is the stats for the walk:

Tuesday, 28/04/2009, Morning cardio session
10 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

After work today, I did a gym session which I am quite proud to record as I have been able to push myself more than usual. I got into the gym at 6:30 pm and got off the gym at 8:30. Total time spent in the gym = 2 hours.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 61 calories burned

Dumbbells flat benchpress:
1x10 @ 13.63kg per arm, total = 27.27kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 17.05kg per arm, total = 34.10kg for cool-down

Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.10kg

Inclined benchpress:
1x10 @ 20kg for warm-up
2x10 @ 50kg
1x10 @ 45kg
1x12 @ 20kg for cool-down

Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
2x10 @ 10kg per arm, total = 20kg
2x10 @ 12.5kg per arm, total = 25kg

Pullover:
1x10 @ 18.18kg for warm-up
1x10 @ 22.72kg
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Pulley - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 30kg
1x10 @ 35kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 470 calories burned and 2.8 km brisk walked.

Today was a pretty good day for my exercises, not only I walked my dog in the morning but I managed to pull off a gym session on the same day. I am hoping to pull another gym session tomorrow which probably will be heavily concerntrated on cardiovascular exercises.

Saturday, April 25, 2009

Work Day Gym Session and Weekend Non Gym Session 24/04/2009 to 25/04/2009

Work Day Gym Session and Weekend Non Gym Session 24/04/2009 to 25/04/2009

On Friday, I was so eager to skip gym after work as I was finding the slightest of excuse not to hit the gym. After making a call to my friend who was fortunately busy, I felt that I would be better of hitting the gym and trying to burn off the junk I have been eating since my parents were away.

Work Day Gym Session 24/04/2009
My workout routine is as follows:

Body dips:
5x15 @ body weight (ie. 82kg)

Front squat (full):
4x15 @ body weight (ie. 82kg)

50 mins on inclined strider@ resistance level = 10
* Resulted in 550 calories burned and 4.5 km stride.

On Saturday early morning, I was awoken by Little Foot's barking. His barking usually signifies that he would like to go for a walk in the playground outside my house. I have no choice but to bring him for walks so that I won't have to hear his barking for the whole day.

Here are the stats of the walk:

Saturday, 25/04/2009, Morning cardio session
45 mins walking Little Foot around the part for 6 times
* Resulted in 350 calories burned and about 3.6km walked(estimated)

I walked him slightly more than usual this morning, yet he still seems to be quite energetic. Meanwhile, I felt like I was so tired and exhausted from the 2 concurrent gym session that I have pull on both Thursday and Friday.

I will try to hit the gym again tomorrow during the evening. I hope that I will be able to recover fully from the previous two sessions.

Work Day Gym Session 23/04/2009

Work Day Gym Session 23/04/2009

It has been one week plus since my last weight lifting session and today is the body part which I dislike the most, that is the back. I was quite unsure what I am supposed to do and was quite lost due to my absent in the gym for a week.

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

My workout routine as follows:

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

Deadlifts:
1x10 @ 20kg for warm-up
2x10 @ 80kg
2x10 @ 90kg
1x10 @ 60kg

Lat pulldown - fixed weight:
1x10 @ 20kg for warm-up
2x10 @ 50kg
1x10 @ 60kg
1x10 @ 35kg

Dumbbell shoulder fliers:
1x10 @ 10.22kg per arm, total = 20.44kg for warm-up
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.26kg

Barbell rows:
1x10 @ 20kg for warm-up
2x10 @ 40kg
2x10 @ 45kg

Triceps pulldown - fixed weight:
1x10 @ 20kg for warm-up
2x10 @ 25kg
2x10 @ 30kg

Dumbbells shrugs:
1x10 @ 19.31kg per arm, total = 38.63kg for warm-up
2x10 @ 22.72kg per arm, total = 45.45kg
2x10 @ 25kg per arm, total = 50kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 455 calories burned and 2.5 km brisk walked.

As you can see, I have switch my work routine from the 6x6 super-sets workout to the more conventional 5x10 workout. With higher reps and maintaining the same weight, I should be able to burn more calories than previously. Hopefully this will lead the further fat loss.

Weekend Gym Session And Non-Gym Session 19/04/2009

Weekend Gym Session And Non-Gym Session 19/04/2009

In reality, I trying not to wake up early on Sunday. Thanks to Little Foot, who had barked non-stop early in the morning to inform me that he needs his walk as per usual. Unwillingly, I woke up and walk him in the park for about 4 rounds yet again.

Here are the stats for the walk:

Sunday, 20/04/2009, Evening cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

After not hitting the gym for an entire week, I was in no condition to try to skip gym yet again. I have stop lifting weights for almost a week yet I feel as though I have stop lifting weights for an entire month. Prior to having my dinner, I had no choice but to head to 1 Utama where my gym is located at.

As such, I got into the gym about 5:00 pm and got off about 7:00 pm, total time spent = 2 hours.

My workout routine is as follows:

35 mins on inclined strider@ resistance level = 10
* Resulted in 445 calories burned and 3.2 km stride.

35 mins on crosstrainer @ resistance level = 10
* Resulted in 455 calories burned and 2.5 km brisk walked.

Total calories burned in this session = 900 calories.

This was a terrible week in terms of exercises for me, I hope I am able to do better for the next week as my exercise routine has been irregular and inconsistent. I will be embarking on a new exercise routine soon enough as I am quite bored with the current 6x6 with super-sets.

Work Day And Weekend Non Gym Sessions 13/04/2009 to 18/04/2009

Work Day And Weekend Non Gym Sessions 13/04/2009 to 18/04/2009

As indicated in my previous entry, I would have to walk my dog every morning around 6:30 am except when it rains heavily the night before. Also, at work I would have to walk through and from my office which takes about 30 minutes daily. However, this will not be recorded.

Here are the stats recorded in chronological format:

Monday, 13/04/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

Tuesday, 14/04/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

Wednesday, 15/04/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

Thursday, 16/04/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

Friday, 17/04/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

As usual, on the weekends I would walk my dog a lot more than on working days. These light cardio sessions usually does not caused me to get tired. With all the other responsibilities such as hanging my clothes, making breakfast for myself and Little Foot and dinner as well has definitely fatigued me after doing it for almost a week.

Here are the walks done on the weekend as promised:

Saturday, 19/04/2009, Morning cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

Saturday, 19/04/2009, Evening cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

I will definitely try to hit the gym tomorrow as I am starting to feel fat myself. The anticipation of hitting the gym hard has gotten me somewhat excited.

Work Day and Weekend Non Gym Session 10/04/2009 to 12/04/2009

Work Day and Weekend Non Gym Session 10/04/2009 to 12/04/2009

Since my parents and my sisters were away in Australia and New Zealand for holidays, I had to bring my dog for morning walks in the park on a daily basis. I usually get up about 6:30 am and walk him 1-2 times around the park.

Here are the stats for Friday 10/04/2009:

Friday, 10/04/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

On the weekend, I did the same except I walked him twice, once in the morning and the other time in the evening. Morning walks usually starts about 8 am and evening walks about 6-7pm.

Here are the stats for the walks:

Saturday, 11/04/2009, Morning cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

Saturday, 11/04/2009, Evening cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

Sunday, 12/04/2009, Morning cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

Sunday, 12/04/2009, Evening cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

On top of just walking my dog I had to do all the house work that was previously done by both my mother and father. (ie. laundry, cleaning and a lot of other minor things)

Thursday, April 9, 2009

Work Day Gym Session 09/04/2009

Work Day Gym Session 09/04/2009

Early morning about 6:30 am, I walked Little Foot in the park for one round. Although it is insignificant, for recording purposes here is the stat for the walk:

Thursday, 09/04/2009
10 mins walking Little Foot around the part once
* Resulted in 50 calories burned and about 0.6km walked(estimated)

I got into the gym about 7:00 pm and got off about 8:30 pm, total time spent = 1 hour 30 mins.

My workout routine is as follows:

Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm-up (benchpress)
1x12 @ 19.32kg for warm-up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullover)
1x6 @ 55kg (benchpress)
1x6 @ 29.54kg (pullover)
1x6 @ 60kg (benchpress)
2x6 @ 31.81kg (pullover)
1x6 @ 65kg (benchpress)
1x6 @ 34.09kg (pullover)
1x6 @ 70kg (benchpress)

Dumbbells benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 13.63kg per arm, total = 27.26kg for warm-up (benchpress)
1x12 @ 10.22kg per arm, total = 20.54kg for warm-up (fliers)
1x6 @ 22.72kg per arm, total =45.45kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 27.27kg per arm, total =54.54kg (benchpress)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
1x6 @ 29.54kg per arm, total =59.08kg (benchpress)
2x6 @ 15.09kg per arm, total =31.81kg (fliers)
2x6 @ 31.81kg per arm, total =63.63kg (benchpress)

Widegrip Pulley - fixed weight:
1x12 @ 22kg for warm-up
1x6 @ 33kg
1x6 @ 40kg
1x6 @ 47kg
1x6 @ 57kg
1x6 @ 67kg

Leg extension - fixed weight:
1x12 @ 26kg for warm-up
1x6 @ 33kg
1x6 @ 40kg
1x6 @ 47kg
1x6 @ 57kg
1x6 @ 67kg

10 mins on crosstrainer @ resistance level = 14
25 mins on crosstrainer @ resistance level = 12
* Resulted in 285 calories burned and 2.15 km brisk walked.

Good hustle for me today, I hope to pull another gym session tomorrow. Unfortunately, I have to walk Little Foot again early in the morning. Hopefully, this will translate into more calories burned as I would be doing a fasted light cardiovascular session in the morning.

Weekend Non Gym Sessions 04/04/2009 and 05/04/2009

Weekend Non Gym Sessions 04/04/2009 and 05/04/2009

On Saturday morning dated 04/04/2009, I woke up about 8:30 am in the morning, and I took Little Foot for a walk around the park at 9:00 am for two rounds, I think I spend like 20 mins tops walking him around the park.

Here are the stats for the walk:

Saturday, 04/04/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)

Whilst on Sunday dated 05/04/2009, I brought Little Foot for a walk yet again, this time for 4 rounds instead of 2 and also I walked him in the evening.

Here are the stats for the walk:

Sunday, 05/04/2009
30 mins walking Little Foot around the part for 4 times
* Resulted in 180 calories burned and about 2.4km walked(estimated)

Recently, I spent quite a lot of money not only getting a new PC but also on various original games procured for my enjoyment. However, due to the hectic working hours and my gym sessions, I was only able to play them during the weekend.

I will post some screenshots for each of the games once I am more or less done with it. Here are some photos of the games that I have recently purchased:

1. Empire Total War Special Forces Edition
Empire Total War
* Purchased from Crestfallen in LowYat Forums for RM200

2. Company of Heroes Gold Edition
Company of Heroes Gold Edition
* Purchased from Gamer's Corner in 1Utama after work for RM39.90

3. Warhammer 40,000: Dawn Of War 2 Collector's Edition
Dawn of War 2 CE package
* Purchased from Gamer's Corner in 1Utama after work for RM179.00

4. Grand Theft Auto 4
Grand Theft Auto 4
* Purchased from Shah_15 in LowYat Forums for RM90

5. Nokia 2600 (I had to buy this because my other mobilephone just broke into pieces)
Nokia 2600 Classic
* Purchased from dad's friend for confidential amount of cash.

I am unlikely to spend money on any other things at the moment due to the current economic circumstances. I have done my part in helping the economy by spend almost more than RM7,000 early this year.

Friday, April 3, 2009

Work Day Gym Session 03/04/2009

Work Day Gym Session 03/04/2009

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

My workout routine is as follows:

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

Squats (full):
1x12 @ 20kg for warm-up
1x6 @ 50kg
1x6 @ 70kg
2x6 @ 80kg
1x6 @ 90kg

Dumbbells shoulder press + 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 @ 20.45kg per arm, total = 40.90kg (press)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
2x6 @ 22.72kg per arm, total = 45.45kg (press)
1x6 @ 14.77kg per arm, total = 29.54kg (fliers)

Lat-Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg
1x6 @ 60kg

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

10 mins on crosstrainer @ resistance level = 12
10 mins on crosstrainer @ resistance level = 14
15 mins on crosstrainer @ resistance level = 12
* Resulted in 285 calories burned and 2.15 km brisk walked.

I have done well for today's squat. My full squats are almost 100% back to full strength. Also for today, I have been taking a lot of whey protein (to be exact almost 3 servings of whey protein). Hopefully, I would be able to recover real quick and able to pull another session on the coming Saturday or Sunday.