Friday, July 31, 2009

Work Day Gym Session 31/07/2009

Work Day Gym Session 31/07/2009

I got into the gym around 6:15 pm and got off the gym around 8:30 pm. Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Full Squat with Smith Machine:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 75kg
1x8 @ 95kg
1x8 @ 105kg
*I felt quite bad as I was only able to do 8 reps for both 95kg and 105kg squats.

Dumbbells shoulder press:
2x10 @ 15.90kg per arm, total = 31.81kg for warm-up and cool-down
1x10 @ 20.45kg per arm, total = 40.90kg
2x10 @ 23.86kg per arm, total = 47.47kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 11.36kg
1x10 @ 12.5kg per arm, total = 25kg

Lat-pulldown - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Cable pulley - fixed weight:
2x10 @ 20kg
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

45 mins on cross trainer @ effort level = 10
5 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 3km brisk walked and around 480 calories burned.

I couldn't do another free weights exercise today. Therefore, I decided to allocate another 20 mins more on my crosstrainer exercise instead. I was quite unhappy for the fact that I didn't manage to do 10 reps for my heavy squats. Perhaps, I can do better for the next session.

Work Day Gym Session 24/07/2009

Work Day Gym Session 24/07/2009

I got into the gym around 6:30 pm and got off from gym about 8:00 pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Dumbbells flat benchpress:
2x10 @ 13.63kg per arm, total = 27.27kg for warm-up and cool-down
1x10@ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg

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

Pullover:
1x10 @ 20.45kg for warm-up
1x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg
1x10 @ 36.36kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 13.63kg per arm, total = 27.27kg

Lat Pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 50kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 47kg
1x10 @ 57kg
2x10 @ 67kg

35 mins on cross trainer @ effort level = 10
* Resulted in 2km brisk walked and around 270 calories burned.

My right foot has more or less fully recovered. As such, I started my gym sessions yet again. Unfortunately, after today's exercise I am not sure when I can hit the gym again this week as my work is piling up these days.

Thursday, July 30, 2009

Work Day Non Gym Session 21/07/2009

Work Day Non Gym Session 21/07/2009

I got injured last Friday dated 17/07/2009. I hurt my right foot and was unable to walk normally. I felt slightly better today and did an hour of exercise bike.

Here are the stats for the 1 hour exercise bike session:

60 mins on the exercise bike @ resistance level = 5 (max = 8)
* Resulted in 585 calories burned and 26.00km cycled.

Unfortunately for me, my right foot got worse and I refrained from going to gym for a week. My next gym session was on the Monday after dated 24/07/2009.

Friday, July 17, 2009

Work Day Gym Session 17/07/2009

Work Day Gym Session 17/07/2009

I got into the gym around 6:30 pm and got off from gym about 8:00 pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 32.5kg
1x10 @ 27.5kg

Standing dumbbell triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 20.45kg for cool-down

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

Leg extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 67kg

Dumbbell bicep curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 15.90kg per arm, total = 31.81kg
1 (2x10) @ 11.36kg per arm, total = 22.72kg for cool-down

30 mins on treadmill @ speed = 8.0kmph and gradient = 0
5 mins on treadmill @ speed = 6.0 to 7.2kmph
* Resulted in 4.50 km jogged and brisk walked, also about 394 calories burned.

I probably do some light cardiovascular exercises on the weekend, hopefully I will be able to pull a fasted cardiovascular session tomorrow morning. As of now, I am going out to meet some friends, cheerio.

Wednesday, July 15, 2009

Work Day Gym Session 15/07/2009

Work Day Gym Session 15/07/2009

I got into the gym around 6:30 pm and left the gym around 8:00 pm sharp. Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Deadlifts:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
1x6 @ 80kg
1x6 @ 90kg
* Terrible performance for this, was damn tired after doing this.

Lat pull-down - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg

Inclined legpress:
1x10 @ 120kg for warm-up
1x10 @ 200kg
1x10 @ 210kg
1x10 @ 220kg
1x10 @ 160kg for cool-down

Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 40kg

Pulley (narrow grip) - fixed weight:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 28kg
1x10 @ 30kg
* After this, I was unable to do anymore weight exercises eventhough I really wanted to.

13 mins on treadmill @ speed = 6.5kmph and gradient = 0
20 mins on crosstrainer @ resistance level = 10
* Resulted in around 280 calories burned and I can't remember the distance covered.

I will try to do another gym session tomorrow. The next gym session is likely to be focused on mainly cardiovascular training. Stay tuned for another workout entry for tomorrow.

Weekend Non Gym Session 12/07/2009

Weekend Non Gym Session 12/07/2009

I woke up around 9 am today, brought my dog for a walk around 9:30 am around the park for 3 times.

Here are the stats of the walk:

20 mins around the park for 3 times with Little Foot
* Resulted in approximate 100 calories burned and 1.8km walked.

In the afternoon, I went out with my old pal, Jien Sing for a movie in Sunway Pyramid. The movie we watched is Ice Age 3. It was a good comedy but the story was incoherent. Later in the evening, we went for dinner in Kajang where we had their famous Satay.

I had wanted to post the mini review of this game, World in Conflict: The Complete Edition.

First of all, here are some beautiful screenshots of the game:

1. Loading screen for the American missions
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2. Loading screen for the American missions
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3. Overview of the French City
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4. Cutscene for the Russians
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5. US vs Spetniks in Liberty Island cutscene
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6. Shipyard in Russia with nuclear submarines
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7. Cool troop carrier airplane for the Russians
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8. Battleship firing its main cannons
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9. Water spraying stuff
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10. In game statue of liberty
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11. Priest singing during the invasion of the Russians
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12. In game story telling scenes, the President of United States
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13. Final showdown
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This game is very fast paced and plays more or less like a first person shooter ("FPS"). This game was released quite awhile ago and is currently rehashed with the Russian missions as well. I would give this game a rating of 8.5 out of 10 as it was really enjoyable for me.

Wednesday, July 8, 2009

Work Day Gym Session 08/07/2009

Work Day Gym Session 08/07/2009

I was very eager hit the gym today after work today. The moment it was 6:15pm, I rushed straight into the gym. I got into the gym around 6:30 pm today and got off around 8:00 pm. Total time spent in gym = 1 hour 30 mins.

My workout routine as follows:

Barbell shoulder press (using the benchpress area):
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg

Full squats with smith machine:
1x10 @ 45kg for warm-up
1x10 @ 75kg
1x10 @ 95kg
1x8 @ 105kg (PR)
1x10 @ 55kg for cool-down

Dumbbells shrugs:
1x10 @ 19.32kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 20.45kg per arm, total = 40.90kg for cool-down

Standing dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.09kg
*The weight for this exercise was very poor due to the fact that I could not find a proper bench.

Widegrip Pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 57kg
1x10 @ 67kg
1x10 @ 77kg
*This fixed weight exercise was significantly easier than the rest that's why I was able to pull such heavy weights.

Triceps pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg
1x10 @ 22.5kg for cool-down

35 mins on crosstrainer @ resistance level = 10
* Resulted in 250 calories burned and around 2km walked.

I will probably hit the gym on Friday night this week yet again.

Work Day Gym Session 06/07/2009

Work Day Gym Session 06/07/2009

I was having a massive headache today and was unable to lift any decent weight. Today was supposed to be my shoulders and legs day. Instead, I did an hour jog on the treadmill.

I got into the gym around 6:30pm and left the gym around 7:45pm, total time spent in the gym = 1 hour 15 mins.

The stats for the run is as follows:

60 mins on the treadmill, speed = 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed = 6.0kmph to 7.2kmph and gradient = 0.0%
* Resulted in 750 calories burned and 8.5km ran.

This is a very short entry as I am too lazy to include some screenshots of games that I have been playing lately. I will do so in the next few entries.

Monday, July 6, 2009

Weekend Non Gym Session 05/06/2009

Weekend Non Gym Session 05/06/2009

Basically it was a lazy Sunday, I woke up around 9:30 am, did not bring my dog for a walk until later in the evening. This Sunday I was busy playing Street Fighter 4 that I purchased on Saturday from the Software Boutique located in SS2.

Here are some photos of the game:

1. Front cover of the Street Fighter 4
Street Fighter 4 front

2. Back cover of the Street Fighter 4
Street Fighter 4 back

I will post some screenshots and some mini-review about it somewhere down the track. Fortunately, I was still able to allocate some time around the evening to walk my dog. I walked my dog around 6:30 pm on Sunday (instead of doing the usual morning walk)

The stats are as follows:

25 mins of walking around the park for 4 times
*Resulted in 180 calories burned and around 2.4 km walked.

I was planning to do the exercise bike for an hour but I got lazy. I really should try to do it at least for an hour on weekends.

Thursday, July 2, 2009

Work Day Gym Session 02/07/2009

Work Day Gym Session 02/07/2009

I got into the gym around 6:40 pm and got off the gym around 8:10 pm. Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

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

Pullover:
1x10 @ 20.45kg for warm-up
2x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 13.63kg per arm, total = 27.27kg

Dual cable pulley - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 47kg
1x10 @ 57kg
2x10 @ 67kg

Dumbbells flat benchpress:
1x10 @ 13.63kg per arm, total = 27.27kg for warm-up
1x10 @ 20.45kg per arm, total = 40.90kg
2x10@ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg

35 mins on cross trainer @ effort level = 10
* Resulted in 2km brisk walked and around 270 calories burned.

I was having a minor headache today but I managed to complete the entire gym session either way. This was not my usual performance especially towards the end (ie. dumbbells flat benchpress). I hope to be more consistent with my workout once I regained my full strength.