Work Day Gym Session 29/05/2009

Work Day Gym Session 29/05/2009

Today I had one of the longest gym session since my university days, thanks to my pal Kavi for being there with me doing the cardiovascular marathon.

I got into the gym at 6:30 pm and left the gym at 9:00 pm, total time spent in the gym = 2 hours and 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 55 calories burned

Barbell rows:
1x10 @ 20kg for warm-up
1x10 @ 40kg
2x10 @ 50kg
1x10 @ 60kg

Alternate dumbbell hammer curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
2 (2x10) @ 12.5kg per arm, total = 25.00kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg for cool-down

Pulley (wide grip) - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
1x10 @ 10kg per arm, total = 20kg
1x10 @ 12.5kg per arm, total = 25.00kg
1x10 @ 15kg per arm, total = 30kg
1x12 @ 10kg per arm, total = 20kg for cool-down

Bodyweight full squat:
4x20 @ bodyweight = 82-84kg

Abs-crunches:
4x25
* I did this because I ran out of energy to perform any further weight training.

30 mins on crosstrainer @ resistance level = 10
15 mins on crosstrainer @ resistance level = 15
* Resulted in 600 calories burned and 4.0 km brisk walked.

45 mins on exercise bike @ resistance level = 10
* Resulted in 250 calories burned and 4.5 km cycled.

I am so tired after today's gym session, I don't think I will be able to do any exercises tomorrow as I am far too fatigued from this session. Nonetheless, I am quite happy that I have managed to do 3 gym sessions this week.

Work Day Non Gym Session and Work Day Gym Session 26/05/2009 and 27/05/2009

Work Day Non Gym Session and Work Day Gym Session 26/05/2009 and 27/05/2009

I walked my dog "Little Foot" on Tuesday dated 26/05/2009 around the park after work @ 7:30 pm.

The stats of the walk is as follows:

Tuesday, 26/05/2009, Evening cardio session
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 200 calories burned and about 3.6km walked(estimated)

Wednesady, 27/05/2009, Gym session
In addition, on Wednesday dated 27/05/2009. I hit the gym after work which was about 6:15 pm and went home around 8:30 pm. Total time spent in the gym = 1 hour 15 mins.

My workout routine is as follows:

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

Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbells chest fliers:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 10.22kg per arm, total = 20.45kg for cool-down

Dumbbells flat benchpress:
1x10 @ 19.18kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 21.59kg per arm, total = 43.18kg for cool-down

Pullovers:
1x10 @ 21.59kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 33kg
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 43kg
1x10 @ 53kg
1x10 @ 63kg
1x10 @ 69kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.

This was a pretty decent workout session as I had one gym session on Monday. I hope to pull another gym session on Friday to at least meet the requirement for exercising 3 times per week.

Work Day Gym Session 25/05/2009

Work Day Gym Session 25/05/2009

It has been 3 days since my last gym session and I have only managed to pull a single session of gym last week. As such, I decided to hit the gym no matter what today.

I got into the gym about 6:00 pm and left the gym about 7:45 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

Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg

Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
* I have finally gotten the proper name of this exercises.

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
* I was pretty worn down by the time I finish this exercise. However, I was still going for my full squats today no matter what.

Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
* My legs were wobbling by the end of the final set.

Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg

Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 440 calories burned and 2.5 km brisk walked.

I will try to pull another gym session tomorrow as I think I will be able to finish work on time tomorrow. Also, tomorrow gym session will be predominantly cardiovascular exercises, I may add some body weight exercises if needed be.

Work Day Gym Session 21/05/2009

Work Day Gym Session 21/05/2009

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

My workout routine as follows:

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

Barbell bicep curls:
1x10 @ 22.5kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 30kg

Skullcrushers:
1x10 @ 22.5kg for warm-up and cool-down
2x10 @ 30kg
1x10 @ 32.5kg
1x10 @ 35kg

Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down

Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 27.27kg
1x10 @ 31.81kg
1x10 @ 34.09kg
1x10 @ 22.72kg for cool-down


Dumbbells bicep curls:
1 (2x10) @ 10.22kg per arm, total = 20.45kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg

Pulley:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down
* I was pretty energetic even after doing this exercise.

35 mins on crosstrainer @ resistance level = 10
* Resulted in 490 calories burned and 3.5 km brisk walked.

After sort of high intensity cardiovascular exercise, I was still quite energetic and I was considering squat as my next weight exercise. I hope to pull another gym session tomorrow. With my current energy level, I may do squats tomorrow and some other weight exercises coupled with my usual light cardiovascular exercises.

Weekend Non Gym Session 17/05/2009

Weekend Non Gym Session 17/05/2009

I woke up about 7 am this morning, didn't feel like jogging today as I had a 5 hour sleep the night before and I am still feeling sore from the back exercises on Friday. I took my breakfast which consisted just 250 ml and tea with the usual multivitamin and 3 capsules of fish oil.

We arrived at the park at around 8:15 am and left the park about 9:30 am. Total time spent in the park = 1 hour 15 mins.

My jog was as follows:

2x pull ups @ body weight = 82kg

3x chip ups @ body weight = 82kg

2x (1.9km) uphill downhill big track (both walking and jogging)
1x (1.1km) flat track (mainly walking and a little jogging)
* Resulted in 700 calories burned (approximately) and 5.0 km walked and jog.

I was quite surprised that I still feel somewhat energetic from the jog earlier. Judging from my energy levels. I think it might be a good idea to do this on a weekly basis on top of my usual 2 to 3 x gym session on weekdays.

Work Day Gym Session 15/05/2009

Work Day Gym Session 15/05/2009

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

My workout routine as follows:

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

Deadlifts:
1x10 @ 30kg for warm-up
1x10 @ 60kg
1x10 @ 80kg
1x5 @ 90kg
1x10 @ 80kg
1x10 @ 40kg for cool-down

Cable row - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 35kg
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 25kg for cool-down

Barbell row:
2x10 @ 40kg
2x10 @ 45kg
1x10 @ 50kg

Tricep pulldowns - fixed weight:
2x10 @ 20kg for warm-up and cool down
1x10 @ 25kg
2x10 @ 30kg

Inclined legpress:
2x10 @ 80kg for warm-up and cool down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg

Squat (full):
4x20 @ body weight = 82kg

35 mins on inclined strider @ resistance level = 10
* Resulted in 385 calories burned and 2.8 km brisk walked.

I am unlikely to hit the gym on the weekend as I think I have done enough weights for the week. However, I might be doing some jogs around Kiara park on the weekend which is about 5.6km uphill and downhill. I hope to lose more body fat for the coming months in order to look leaner and more defined.

Work Day Gym Session 14/05/2009

Work Day Gym Session 14/05/2009

I was pretty tired from work today and was trying really bad to skip gym after work today. Nonetheless, I did pull a moderate cardiovascular session for today's gym session and also I walk down 11 floors of stairs.

Here are the stats for today's workout session:

During working hours
6 mins walking down from 11 floor to Concourse for fire drill simulation.
* Resulted in ???? calories burned and it was not too difficult for me.

Moderate cardiovascular session in the gym
6 mins @ effort level = 0 for warm-up
54 mins @ effort level = 10
* Resulted in 680 calories burned and 6.4 km brisk walked.

I think I will be able to hit the gym tomorrow yet again, I will be doing back weight exercises which I was planning to do today anyways. That's all for today and stay tune for my next gym session.

Work Day Gym Session 12/05/2009

Work Day Gym Session 12/05/2009

I got into the gym at 7:20 pm and got off about 9:00 pm, total time spent in the gym = 1 hour 40 mins.

My workout routine as follows:

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

Dumbbells flat benchpress:
2x10 @ 19.18kg per arm, total = 38.63kg for warm-up and cool-down
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg

Pullovers:
2x10 @ 19.18kg for warm-up and cool-down
2x10 @ 27.27kg
1x10 @ 31.81kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Cable chest fliers - fixed weight:
2x10 @ 7.5kg per arm, total = 15kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 15kg per arm, total = 30kg

Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg

Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 70kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.

I had a good workout today for my chest, I have managed to hold my ground doing the dumbbells flat benchpress and was still able to do the rest of the weight and cardiovascular exercises. I will most likely be hitting the gym tomorrow for an hour steady state cardiovascular exercises hopefully.

Work Day Gym Session 08/05/2009

Work Day Gym Session 08/05/2009

I was so in the mood to skip gym today after from the heavy squats last night and also it was a Friday. I figured since I won't be able to do much or any weight lifting exercises for the night, I should concentrate fully on doing light to moderate cardiovascular exercises.

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

My workout routine is as follows:

Flat barbell benchpress:
1x10 @ 20kg for warm-up
* Upon doing the first set for this, I couldn't be bother to do the subsequent sets.

60 mins on inclined strider @ effort level = 10
5 mins on inclined strider @ effort level = 10
* Resulted in 725 calories burned and 5.5 km brisk walked.

I think I won't be able to do gym for maybe 2 days. However, I will be participating in the Wesak walk on Sunday under my mum's instructions. I reckon that would be 2-3km walk for that.

PS. I am not so much of a religious person, I am just in it for burning extra calories heheheh.....

Work Day Gym Session 07/05/2009

Work Day Gym Session 07/05/2009

I got into the gym at 7:15 pm and got off about 9:00 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

Smith Machine Squat (full):
1x10 @ 35kg for warm-up
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
1x10 @ 55kg for cool-down
* 50 repetitions of squats has totally run me down to the ringer.

Dumbbells shoulder fliers:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
* I was pretty much wasted from doing the squats earlier.

Pulley - fixed weight:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

Barbell shoulder press:
1x10 @ 20kg for warm-up
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x12 @ 20kg for cool-down
* I accidentally did more than I would have done, one more set extra.

Dips:
4x15 @ body weight = 82kg

Dumbbells shoulder press:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.80kg
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 425 calories burned and 2.3 km brisk walked.

I will try to pull another gym session tomorrow as I am still feeling significantly fatter than usual. I am also currently looking at the circuit training regime which I may switch to if I find it more suitable for my current situation.

Work Day Gym Session 05/05/2009

Work Day Gym Session 05/05/2009

First day back at work and also first day back at gym after 5 day weekend which I did not do any work nor did any gym sessions. Initially, I did plan to do 2 workout sessions at the very minimum.

Nonetheless, I got into the gym at 6:45 pm and got off about 8:30 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

Barbell bicep curls:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 17.5kg for cool-down

Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 35kg

Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 26kg for cool-down

Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
1x10 @ 20.45kg for cool-down

Dumbbells bicep curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 10.22kg per arm, total = 20.44kg for cool-down

Cable bicep curls - fixed weight:
1x10 @ 7.5kg for warm-up
2x10 @ 15kg
1x10 @ 13.5kg
1x10 @ 10kg for cool-down
* This was a lot harder than I have anticipated. Nonetheless, this felt good.

35 mins on crosstrainer @ resistance level = 10
* Resulted in 445 calories burned and 2.3 km brisk walked.

After a moderate pounding in the gym today, I reckon I am able to pull another session off tomorrow. I need all the workout I can get as I have been eating a lot of crap / junk food during my 5 day long weekend.

Annual Leave Non Gym Session 04/05/2009

Annual Leave Non Gym Session 04/05/2009

I woke up early today and decided to give "Little Foot" a walk around the park for twice. Whilst I did plan to walk him during the evening as well, that did not materialize as I had to pick up my new pair of spectacles which I bought few days back.

Here are the stats for Monday, 04/05/2009:

Monday, 04/05/2009, 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)

Recently, I have bought a game and a 1.5TB hard disk for my current gaming rig. I have taken the photo of the game and not the hard disk.

1. Company of Heroes Tales of Valor

* Bought from Gamer's Corner in 1Utama for RM99.

2. 1.5TB Seagate hard disk bought from Kin Kin of Low Yat for RM477.
*Unfortunately, I was too excited to fix the hard disk up. I totally forgot to take a photo of it.

Currently, my gaming PC has about 2.5 TB worth of hard disk space. This would be really helpful if I were to go somewhere else to stay for a long run.

My Birthday Celebration from 30/04/2009 to 03/05/2009

My Birthday Celebration from 30/04/2009 to 03/05/2009

I was on leave last Thursday dated 30/04/2009. I took leave in order to celebrate my pre-birthday celebration party. I am currently 27 years old and officially in the workforce for about 3 years plus. I am definitely looking forward to my "early retirement" sometime in the future, hopefully.

My old friends namely, Yee Jin, Yee Young, Sai Mun, Joon Shiong, Jia Huey, Sheau Yih, Patricia and etc thrown me an awesome party on the night of Thursday. Here are some photos of the event:

1. Most of my friends who attended my pre-birthday celebration

From My Birthday Celebration 2009

2. Very unhealthy food for the night, nachos.....

From My Birthday Celebration 2009

3. The guys who attended that night

From My Birthday Celebration 2009

4. Me, beers and cake, lethal combination

From My Birthday Celebration 2009

5. Yee Jin and me, known this guy for almost 2 decades and going strong.

From My Birthday Celebration 2009

6. My signature photos, me with all the girls

From My Birthday Celebration 2009

*Stop giving me the thumbs down, boohoo.

7. Finally, myself drunk and trying not too fall asleep, I still remember my birthday.

From My Birthday Celebration 2009

The following day (ie. Friday dated 01/05/2009) which is my actual birthday, I had a karaoke session with some of my friends and my cousin yet again. This marks the second party after my pre-birthday party.

We headed off to Neway in 1 Utama to sing some songs and to eat a lot of stuff because it was a buffet as well. I had some dinner before I headed there, so I did not eat as much as I thought I would. Here are some of the photos of the party:

1. Me and Yee Young (who came back from Singapore for a short holiday)

From My Birthday Celebration Karaoke Night 2009

2. The guys singing really emotionally and spiritually, I guess.

From My Birthday Celebration Karaoke Night 2009

3. Yee Young and Ee Chain (my cousin who sang pretty well to my surprise)

From My Birthday Celebration Karaoke Night 2009

4. Patricia and Jia Huey who sang well tool.

From My Birthday Celebration Karaoke Night 2009

5. Me and Koon Ming (funniest guy in our group)

From My Birthday Celebration Karaoke Night 2009

6. What song is this? I am pretty sure I don't know how to sing this.

From My Birthday Celebration Karaoke Night 2009

I had a day rest on Saturday before I had to contribute something back to society. After partying so much during my birthday (sin too much I guess), I volunteered to Kiwanis Charity Event which was held on Sunday dated 03/05/2009. Surprisingly, I was able to wake up at 4:00 am (I slept at 12:00 am the night before). We had breakfast and then head to Pasar Seni to help out Kiwanis group.

I helped out by selling roast ducks that day for about 3-4 hours before heading home. Here are some photos of that event:

1. Me infront of the roast duck counter (which later switch to somewhere else)

From Kiwanis Charity Bazaar 2009

2. 40 points for a single roast duck and 20 points for half a roast duck (implied terms)

From Kiwanis Charity Bazaar 2009

*40 points was roughly equivalent of RM40 for that event.

3. Melanie, Don and Logan helping out too.

From Kiwanis Charity Bazaar 2009

4. Jason selling dragon fruits

From Kiwanis Charity Bazaar 2009

5. Lion Dance, can't have a carnival without them

From Kiwanis Charity Bazaar 2009

All these functions and event have made me very happy for the entire weekend. Although I have missed like 2 gym session for this week. I think it was well worth it. As of today, I am looking forward for my birthday next year, 2010. Can't wait (except for the getting old part).