Weekend Non Gym Session 29/08/2009
I woke up around 8:30 am as usual and decided I should walk the dog this morning prior to going back to Muar to visit my grandmother.
Here are the stats for the walk:
Saturday, 29/08/2009, Light cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Although I didn't really feel like going back Muar but somethings got to be done anyways.
Saturday, August 29, 2009
Friday, August 28, 2009
Work Day Gym Session 28/08/2009
Work Day Gym Session 28/08/2009
I managed to get off work slightly earlier today. As such, I got into the gym around 6:15 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 80kg
1x8 @ 90kg
Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 50kg
Lateral plates rise:
1x10 @ 1.25kg per arm, total = 2kg for warm-up
2x10 @ 2.5kg, total = 5kg
2x10 @ 5kg, total = 10kg
* It was pretty hard at 5kg per arm though.
Barbell row:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 55kg
One arm dumbbell row:
2 (2x10) @ 14.77kg per arm, total = 29.54kg for warm-up
1 (2x10) @ 20.45kg per arm, total = 40.90kg
2 (2x10) @ 25kg per arm, total = 50kg
Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
*I was using rope for this one, it's a fair bit more difficult then the steel version.
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 10 (cool-down)
* Resulted in 2km brisk walked and around 350 calories burned.
Today's session was a decent workout, although I didn't lift heavier for my deadlifts. In addition, I managed to keep myself energetic enough to complete my cardiovascular session. I am hoping to do some cardiovascular exercises tomorrow as well if possible.
I managed to get off work slightly earlier today. As such, I got into the gym around 6:15 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 80kg
1x8 @ 90kg
Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 50kg
Lateral plates rise:
1x10 @ 1.25kg per arm, total = 2kg for warm-up
2x10 @ 2.5kg, total = 5kg
2x10 @ 5kg, total = 10kg
* It was pretty hard at 5kg per arm though.
Barbell row:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 55kg
One arm dumbbell row:
2 (2x10) @ 14.77kg per arm, total = 29.54kg for warm-up
1 (2x10) @ 20.45kg per arm, total = 40.90kg
2 (2x10) @ 25kg per arm, total = 50kg
Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
*I was using rope for this one, it's a fair bit more difficult then the steel version.
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 10 (cool-down)
* Resulted in 2km brisk walked and around 350 calories burned.
Today's session was a decent workout, although I didn't lift heavier for my deadlifts. In addition, I managed to keep myself energetic enough to complete my cardiovascular session. I am hoping to do some cardiovascular exercises tomorrow as well if possible.
Monday, August 24, 2009
Work Day Gym Session 24/08/2009
Work Day Gym Session 24/08/2009
I was just recovering from my flu but I decided to hit the gym anyways as I was feeling fat today. I got into the gym around 6:30 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Seated barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg
Skullcrusher:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
2x10 @ 32.5kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg
Dumbbells bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
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
Standing dumbbell tricep extensions:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg
Leg curls - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 67kg
2x10 @ 77kg
30 mins on cross trainer @ effort level = 1
2 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 2km brisk walked and around 330 calories burned.
I am hoping to do another session this week for my back. It would be best if I am able to pull another gym session tomorrow or Wednesday this week.
I was just recovering from my flu but I decided to hit the gym anyways as I was feeling fat today. I got into the gym around 6:30 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Seated barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg
Skullcrusher:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
2x10 @ 32.5kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg
Dumbbells bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
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
Standing dumbbell tricep extensions:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg
Leg curls - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 67kg
2x10 @ 77kg
30 mins on cross trainer @ effort level = 1
2 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 2km brisk walked and around 330 calories burned.
I am hoping to do another session this week for my back. It would be best if I am able to pull another gym session tomorrow or Wednesday this week.
Tuesday, August 18, 2009
Work Day Gym Session 18/08/2009
Work Day Gym Session 18/08/2009
I got into the gym around 5:50 pm and I got off gym around 7:00 pm, total time spent in the gym = 1 hour 10 mins.
My workout routine is as follows:
56 mins on the treadmill @ speed = 8.0kmph and gradient = 0
9 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 8.5km jogged and walk and around 730 calories burned.
I have ceased doing my usual weight session today as I felt there was something amiss with my right arm. I will resume the weights training soon enough when I feel a lot better.
Recently, my dad purchased a new PSU for his PC (which I gave it to him, for me nothing goes to waste) . He purchased the Silverstone Strider 500 watt from Modernopc and also engaged in their cable management services.
Here are some photos to prove their good cable management services:
1. Silverstone Strider 500W for my dad's PC
2. Silverstone Strider 500W in action
3. Where are the cables? Looks very clear to me
4. Full view of my dad's casing
5. A slightly closer view for towards the GPU, where are the cables.
6. Only some cables here, has it own style too.
7. Still the same setup
8. Still the same casing as well
The cable management was very well done by Modernopc and definitely worth of my recommendation.
I got into the gym around 5:50 pm and I got off gym around 7:00 pm, total time spent in the gym = 1 hour 10 mins.
My workout routine is as follows:
56 mins on the treadmill @ speed = 8.0kmph and gradient = 0
9 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 8.5km jogged and walk and around 730 calories burned.
I have ceased doing my usual weight session today as I felt there was something amiss with my right arm. I will resume the weights training soon enough when I feel a lot better.
Recently, my dad purchased a new PSU for his PC (which I gave it to him, for me nothing goes to waste) . He purchased the Silverstone Strider 500 watt from Modernopc and also engaged in their cable management services.
Here are some photos to prove their good cable management services:
1. Silverstone Strider 500W for my dad's PC
2. Silverstone Strider 500W in action
3. Where are the cables? Looks very clear to me
4. Full view of my dad's casing
5. A slightly closer view for towards the GPU, where are the cables.
6. Only some cables here, has it own style too.
7. Still the same setup
8. Still the same casing as well
The cable management was very well done by Modernopc and definitely worth of my recommendation.
Sunday, August 16, 2009
Weekend Non Gym Session 16/08/2009
Weekend Non Gym Session 16/08/2009
I woke up around 9 am this morning. I brought Little Foot for a walk the moment I finished gulping down my morning tea and another time after I had my dinner.
Here are the stats of the walk:
Sunday, 16/08/2009, Light cardio session
2x 15 mins walking Little Foot around the part for 2 times
* Resulted in 160 calories burned and about 2.4km walked(estimated)
I felt that this cardio session was definitely insufficient for me. As such, I did another cardio session on my exercise bike just to burn further more calories.
Here are the stats of the exercise bike session:
30 mins on exercise bike @ resistance level = 6
5mins on exercise bike @ resistance level = 4
* Resulted in 271 calories burned and about 11km cycled
Upon completing the exercise bike session, I head off to shower and had my breakfast thereafter.
On the other hand, I have purchased a Hori Real Arcade Pro 3 ("HRAP") stick to play on my Street Fighter 4. Here are some photos of the said arcade stick:
1. HRAP 3 front view of the box
2. HRAP3 back view of the box
3. HRAP3 full view of the actual arcade stick
4. HRAP3 side view of the actual arcade stick
So far, I am still trying to get used to playing on this for Street Fighter 4. My successful execution of moves in Street Fighter 4 is still below 90%. Therefore, I have to further train more often with the arcade stick and resist the temptation to use the keyboard instead.
I woke up around 9 am this morning. I brought Little Foot for a walk the moment I finished gulping down my morning tea and another time after I had my dinner.
Here are the stats of the walk:
Sunday, 16/08/2009, Light cardio session
2x 15 mins walking Little Foot around the part for 2 times
* Resulted in 160 calories burned and about 2.4km walked(estimated)
I felt that this cardio session was definitely insufficient for me. As such, I did another cardio session on my exercise bike just to burn further more calories.
Here are the stats of the exercise bike session:
30 mins on exercise bike @ resistance level = 6
5mins on exercise bike @ resistance level = 4
* Resulted in 271 calories burned and about 11km cycled
Upon completing the exercise bike session, I head off to shower and had my breakfast thereafter.
On the other hand, I have purchased a Hori Real Arcade Pro 3 ("HRAP") stick to play on my Street Fighter 4. Here are some photos of the said arcade stick:
1. HRAP 3 front view of the box
2. HRAP3 back view of the box
3. HRAP3 full view of the actual arcade stick
4. HRAP3 side view of the actual arcade stick
So far, I am still trying to get used to playing on this for Street Fighter 4. My successful execution of moves in Street Fighter 4 is still below 90%. Therefore, I have to further train more often with the arcade stick and resist the temptation to use the keyboard instead.
Saturday, August 15, 2009
My updated gaming rig and other purchases August 2009
My updated gaming rig and other purchases August 2009
This month, I have spent significant of my funds in buying some hardware for my current gaming rig. In fact, I should have actually did March this year when I purchased my whole new gaming rig.
I purchased the Silverstone TJ10BW ESA and Cool IT Domino ALC from modernopc for RM1,495. This includes assembling and cable management.
Here are some photos of the casing and my rig:
1. The boxes of both Silverstone TJ10BW ESA and Cool IT Domino ALC
2. Full side view of my new casing and my first watercooler
3. Partial side view of my new casing
4. Closer shot of the transparent panel of my casing
5. Full view of the casing while in operation
6. Slightly closer shot of the casing
7. Cool IT Domino ALC in action
8. A closer look behind Cool IT Domino ALC
9. My entire updated gaming rig setup
10. Sideview of my entire updated gaming rig setup
11. Alternate side view of my entire updated gaming rig setup
Both Silverstone TJ10BW ESA and Cool IT Domino ALC cost a bomb. However, I am very impressed by the build quality of Silverstone TJ10BW ESA and Cool IT Domino ALC. Thanks to the better airflow, temperature of my processor hovers around 35-37c during idle and the temperature of my GPU hovers around 35c during idle. I have yet to test it in full load but my guess the temperature of both processor and GPU would not go above 50-52c.
This month, I have spent significant of my funds in buying some hardware for my current gaming rig. In fact, I should have actually did March this year when I purchased my whole new gaming rig.
I purchased the Silverstone TJ10BW ESA and Cool IT Domino ALC from modernopc for RM1,495. This includes assembling and cable management.
Here are some photos of the casing and my rig:
1. The boxes of both Silverstone TJ10BW ESA and Cool IT Domino ALC
2. Full side view of my new casing and my first watercooler
3. Partial side view of my new casing
4. Closer shot of the transparent panel of my casing
5. Full view of the casing while in operation
6. Slightly closer shot of the casing
7. Cool IT Domino ALC in action
8. A closer look behind Cool IT Domino ALC
9. My entire updated gaming rig setup
10. Sideview of my entire updated gaming rig setup
11. Alternate side view of my entire updated gaming rig setup
Both Silverstone TJ10BW ESA and Cool IT Domino ALC cost a bomb. However, I am very impressed by the build quality of Silverstone TJ10BW ESA and Cool IT Domino ALC. Thanks to the better airflow, temperature of my processor hovers around 35-37c during idle and the temperature of my GPU hovers around 35c during idle. I have yet to test it in full load but my guess the temperature of both processor and GPU would not go above 50-52c.
Friday, August 14, 2009
Work Day Gym Session 14/08/2009
Work Day Gym Session 14/08/2009
I got into the gym around 6:30 pm and got off around 8:00 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Barbell shoulder press - smith machine:
1x10 @ 15kg for warm-up
1x10 @ 45kg
2x10 @ 55kg
1x10 @ 35kg for cool-down
Lat Pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 50kg
1x10 @ 57kg
Barbell shrugs:
1x10 @ 35kg for warm-up
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 55kg
1x10 @ 37.5kg for cool-down
Full squat - smith machine:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 95kg
1x10 @ 105kg
* I did pretty well for squats, although I felt quite reluctant to do it today.
Alternate dumbbell curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
Cable barbell row - fixed weight:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 38.5kg
2x10 @ 48.5kg
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 3km brisk walked and around 390 calories burned.
Initially, I was trying to skip gym but I realised that having a cheat meal today and yesterday (ie. McDonalds and KFC), I have to hit the gym no matter what. In addition, I may have to pull another long cardiovascular session this weekend as well.
I got into the gym around 6:30 pm and got off around 8:00 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Barbell shoulder press - smith machine:
1x10 @ 15kg for warm-up
1x10 @ 45kg
2x10 @ 55kg
1x10 @ 35kg for cool-down
Lat Pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 50kg
1x10 @ 57kg
Barbell shrugs:
1x10 @ 35kg for warm-up
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 55kg
1x10 @ 37.5kg for cool-down
Full squat - smith machine:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 95kg
1x10 @ 105kg
* I did pretty well for squats, although I felt quite reluctant to do it today.
Alternate dumbbell curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
Cable barbell row - fixed weight:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 38.5kg
2x10 @ 48.5kg
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 3km brisk walked and around 390 calories burned.
Initially, I was trying to skip gym but I realised that having a cheat meal today and yesterday (ie. McDonalds and KFC), I have to hit the gym no matter what. In addition, I may have to pull another long cardiovascular session this weekend as well.
Tuesday, August 11, 2009
Work Day Gym Session 11/08/2009
Work Day Gym Session 11/08/2009
I got into the gym around 6:30 pm and got off around 8:30 pm, total time spent in the gym = 2 hours.
My work routine as follows:
Dumbbells flat benchpress:
2x10 @ 20.45kg per arm, total = 40.90kg for warm-up and cool-down
1x10 @ 22.72kg per arm, total = 45.45kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg
Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Pulley - fixed weight:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 28.5kg
1x10 @ 33.5kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Leg extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 66kg
1x10 @ 75kg
1x10 @ 80kg
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
33 mins on inclined strider @ gradient = 20 (max) and effort level = 10
* Resulted in 3.1km strided and 310 calories burned.
Today I did the inclined strider instead of my usual cross trainer cardiovascular session. This machine may not be as intense as the treadmill. However, it is still far more intense than the cross trainer machine. As such, I will be using this machine more often for my cardiovascular session.
I got into the gym around 6:30 pm and got off around 8:30 pm, total time spent in the gym = 2 hours.
My work routine as follows:
Dumbbells flat benchpress:
2x10 @ 20.45kg per arm, total = 40.90kg for warm-up and cool-down
1x10 @ 22.72kg per arm, total = 45.45kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg
Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Pulley - fixed weight:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 28.5kg
1x10 @ 33.5kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Leg extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 66kg
1x10 @ 75kg
1x10 @ 80kg
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
33 mins on inclined strider @ gradient = 20 (max) and effort level = 10
* Resulted in 3.1km strided and 310 calories burned.
Today I did the inclined strider instead of my usual cross trainer cardiovascular session. This machine may not be as intense as the treadmill. However, it is still far more intense than the cross trainer machine. As such, I will be using this machine more often for my cardiovascular session.
Friday, August 7, 2009
Work Day Gym Session 06/08/2009
Work Day Gym Session 06/08/2009
I got into the gym around 6:30 pm and got off the gym around 8:30 pm. Total time spent in the gym = 2 hours
My workout routine as follows:
Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg
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
Triceps pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
One arm dumbbell rows:
1 (2x10) @ 12.5kg per arm, total = 25kg for warm-up
1 (2x10) @ 22.7kg per arm, total = 45.45kg
1 (2x10) @ 25kg per arm, total = 50kg
1 (2x10) @ 29.54kg per arm, total = 59.09kg
1 (2x10) @ 15.09kg per arm, total = 31.81kg for cool-down
Lat-pulldown - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
* This was a lot harder than I have imagined previously.
40 mins on treadmill @ speed = 8.0kmph, gradient = 0.0
5 mins on treadmill @ speed = 6.0kmph, gradient = 0.0
5 mins on treadmill @ speed = 4.0 to 5.0 kmph, gradient = 0.0 (cool-down)
* Resulted in 5.5km jogged and brisk walked and around 550 calories burned.
I couldn't bothered to do deadlifts today. Therefore, I decided to allocate another 20 mins more on the treadmill instead. I am now very tired from gym and would not be able to pull another intense session this week.
I got into the gym around 6:30 pm and got off the gym around 8:30 pm. Total time spent in the gym = 2 hours
My workout routine as follows:
Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg
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
Triceps pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
One arm dumbbell rows:
1 (2x10) @ 12.5kg per arm, total = 25kg for warm-up
1 (2x10) @ 22.7kg per arm, total = 45.45kg
1 (2x10) @ 25kg per arm, total = 50kg
1 (2x10) @ 29.54kg per arm, total = 59.09kg
1 (2x10) @ 15.09kg per arm, total = 31.81kg for cool-down
Lat-pulldown - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
* This was a lot harder than I have imagined previously.
40 mins on treadmill @ speed = 8.0kmph, gradient = 0.0
5 mins on treadmill @ speed = 6.0kmph, gradient = 0.0
5 mins on treadmill @ speed = 4.0 to 5.0 kmph, gradient = 0.0 (cool-down)
* Resulted in 5.5km jogged and brisk walked and around 550 calories burned.
I couldn't bothered to do deadlifts today. Therefore, I decided to allocate another 20 mins more on the treadmill instead. I am now very tired from gym and would not be able to pull another intense session this week.
Wednesday, August 5, 2009
Work Day Gym Session 04/08/2009
Work Day Gym Session 04/08/2009
On Sunday dated 2 August 2009, I walked my dog around the park for 2 rounds. Here are the stats for the walk:
Sunday 02/04/2009, Light Cardiovascular session
15 mins around the park for 2 times with Little Foot
* Resulted in approximate 100 calories burned and 1.2km walked.
Subsequently on Tuesday dated 4 August 2009, I headed to the gym for my usual workout routine. I got into the gym around 6:30 pm and got off around 8:00 pm.
Total time spent in the 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
Standing dumbbell tricep extensions:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
Dumbbells 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
Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
Cable rows - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 37.5kg
2x10 @ 48.5kg
Leg curls - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 67kg
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 3km brisk walked and around 360 calories burned.
I was pretty tired by the end of the gym session and is unlikely to do one the day after. However, I am very certain that I will be doing another gym session this week. I noticed that I am unable to run after a heavy weight session. Hopefully, I can do some runs by this week as I feel the need for it.
On Sunday dated 2 August 2009, I walked my dog around the park for 2 rounds. Here are the stats for the walk:
Sunday 02/04/2009, Light Cardiovascular session
15 mins around the park for 2 times with Little Foot
* Resulted in approximate 100 calories burned and 1.2km walked.
Subsequently on Tuesday dated 4 August 2009, I headed to the gym for my usual workout routine. I got into the gym around 6:30 pm and got off around 8:00 pm.
Total time spent in the 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
Standing dumbbell tricep extensions:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
Dumbbells 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
Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
Cable rows - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 37.5kg
2x10 @ 48.5kg
Leg curls - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 67kg
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 3km brisk walked and around 360 calories burned.
I was pretty tired by the end of the gym session and is unlikely to do one the day after. However, I am very certain that I will be doing another gym session this week. I noticed that I am unable to run after a heavy weight session. Hopefully, I can do some runs by this week as I feel the need for it.
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