Thursday, December 30, 2010

Work Day Gym Session 30/12/2010

Work Day Gym Session 30/12/2010

I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
1x2 @ 80kg failed
*I was unable to lower the barbell any closer to my chest.

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
*I was not able to do 110kg squats today as I am still suffering from flu.

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 90kg

Bench dips:
3x10 @ body weight

10 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
20 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.30km jogged and brisk walked, around 250 calories burned.

Today's gym session was pretty disappointing. I hope to see some improvements once I am fully recovered from flu. I am hoping to pull another gym session either this weekend or next Monday.

Monday, December 27, 2010

Work Day Gym Session 27/12/2010

Work Day Gym Session 27/12/2010

I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 95kg
1x4 @ 110kg
1x1 @ 110kg
* Failed at fourth rep, decided to do one rep to compensate.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 41kg
1x10 @ 46kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 11kg
1x10 @ 15kg

45 mins on the exercise bike @ speed = 66 to 75 rpm and level = 8
* Resulted in 14.49km cycled, around 300 calories burned.


I have yet to fully recover from my flu. I opt for the exercise bike instead of my usual treadmill session. Further, I did not manage to squat as heavy as before. I hope to pull yet another gym session tomorrow as well as Thursday.

Weekend Non Gym Session 26/12/2010

Weekend Non Gym Session 26/12/2010

Due to the fact that I was sick for the past few days, I was unable to hit the gym as I initially planned. On Sunday, I was feeling a lot better and thus decided to give "Little Foot" a walk / jog before having my dinner.

As such, I brought him to the park around 5:30pm. The entire ordeal took about 1 hour.

Here are the stats of the said walk:

Sunday, 27/12/2010, light cardio session
60 mins walking and jogging with Little Foot around the park for 7 times
* Resulted in 360 calories burned and about 4.9km walked and jogged (estimated)

I hope to recover from this flu by Monday as I am really eager to hit the gym thereafter. It has been one since my last weight training session.

Wednesday, December 22, 2010

Work Day Gym Session 22/12/2010

Work Day Gym Session 22/12/2010

I got off work around 6:30 pm and got into the gym around 7:00 pm. I completed my 1 hour run by 8:10pm and was on my way home.

Total time spent in the gym = 1 hour 5 mins.

My workout routine as follows:

45 mins on the treadmill @ speed = 8.0kmph and gradient = 0
16 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 7.4km jogged and around 610 calories burned.

I am planning to hit the gym on this week yet again due to the fact that I need to meet my twice per week minimum gym sessions. I will probably do a full blast gym session for my next session.

Friday, December 17, 2010

Work Day Gym Session 17/12/2010

Work Day Gym Session 17/12/2010

I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
*Maintaining a 110kg squat for 5 repetitions.

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 105kg
1x1 @ 100kg
1x1 @ 90kg
*Some improvements here but was short lived.

Bench dips:
3x8 @ body weight

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.10km jogged, around 348 calories burned.

Some improvements for my weight sessions. Looking forward to the next gym session, probably next Tuesday.

Monday, December 13, 2010

Annual Leave Day Gym Session 13/12/2010

Annual Leave Day Gym Session 13/12/2010

I was on leave from work today. I have not hit the gym since last Wednesday and I decided that I would need to do some exercises today. I head off to the gym around 4:50 pm. I got into the gym around 5:30pm and got off the gym around 7:00pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
* I didn't expect to be able to do a 110kg squat today.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Inclined barbells benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.

I had to do this gym session as I will be heading for a buffet tomorrow and may not be able to do another gym session on Wednesday as well. I felt great after being able to do that 110kg squats again.

Wednesday, December 8, 2010

Work Day Gym Session 08/12/2010

Work Day Gym Session 08/12/2010

I got off work early around 6:00pm and I got into the gym around 6:30 pm and got off the gym around 8:00pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I had to tone down the squats as I have just recovered from having diarrhea.

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 100kg
1x2 @ 100kg
*Some improvements here albeit not being able to do the 5 repetitions straight.

Flat dumbbells benchpress:
1x10 @ 11kg per arm, total = 22kg for warm-up
1x10 @ 22kg per arm, total = 44kg

Flat barbells benchpress:
1x10 @ 20kg for cool-down
1x5 @ 60kg
1x5 @ 70kg

Bench dips:
3x8 @ body weight

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.

Some improvements for my weight sessions. Not so much for my cardiovascular session. I will pull another light gym session tomorrow as I won't be free on Friday.

Public Holiday Non Gym Session 07/12/2010

Public Holiday Non Gym Session 07/12/2010

I woke up fairly early around 8:30 am after being disturb by my neighbour. I was still suffering from diarrhea I had on Monday.

I decided to bring him to the park around 6:00 pm and the entire walk took around 50 minutes.

Here are the stats of the said walk:

Tuesday, 07/12/2010, medium cardio session
(Evening)
50 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 350 calories burned and about 6.00km walked and jogged(estimated)

Unfortunately, I was still suffering from my illness and was unable to pull a gym session that day. Nonetheless, I am looking forward to my next gym session.

Weekend Non Gym Session 05/12/2010

Weekend Non Gym Session 05/12/2010

I woke up fairly early around 8:30 am eventhough it was a Sunday. Since my dad was busy, I decided to give walk with Little Foot.

I brought him to the park around 9:00am and the entire walk took around 15 minutes.

Here are the stats of the said walk:

Sunday, 05/12/2010, light cardio session (Morning)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked and jogged(estimated)

Unfortunately, I was too lazy to travel down to KL Sentral to do my gym session. I am looking forward to my next gym session.

Friday, December 3, 2010

Work Day Gym Session 03/12/2010

Work Day Gym Session 03/12/2010

This is my first gym session in December 2010. I got off work around 6:30 pm and got into the gym around 7:00 pm. I completed my 1 hour run by 8:10pm and was on my way home.

Total time spent in the gym = 1 hour 5 mins.

My workout routine as follows:

60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
1 mins on the treadmill @ speed = 5.0kmph and gradient = 0
* Resulted in 8.01km jogged and around 700 calories burned.

I am planning to hit the gym on this weekend yet again due to the fact that I need to probably check out the place thoroughly again. I will probably do a full blast gym session for my next session.

Monday, November 29, 2010

Work Day Gym Session 29/11/2010

Work Day Gym Session 29/11/2010

I got off work early around 6pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
*Succeeded in doing a 110kg squat for 5 repetitions.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg

Bench dips:
3x8 @ body weight

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.10km jogged, around 348 calories burned.

Some improvements for my weight sessions. Not so much for my cardiovascular session. I will pull another light gym session tomorrow as I won't be free on Wednesday.

Friday, November 26, 2010

Work Day Gym Session 26/11/2010

Work Day Gym Session 26/11/2010

I got off work early around 6pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I have increased the weight load for warm-up and cool-down as well as the other 2 sets of my exercise.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 60kg
1x5 @ 70kg

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg

Arms extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 80kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.20km jogged, around 350 calories burned.

Overall, I am quite happy with today's gym session and will be looking forward to my next gym session. However, I doubt I will performing squats for my next session. Doing squats twice a week is more than enough for me. Considering that I did 100kg squats twice this week.

Monday, November 22, 2010

Work Day Gym Session 22/11/2010

Work Day Gym Session 22/11/2010

I got off work early around 6pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 100kg
*Finally, I managed to pull off my 100kg squat, now to try heavier weights, targeting 120kg by end of this year.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x6 @ 45kg

Lat-pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 11kg for warm-up and cool-down
1x10 @ 32kg
1x10 @ 37kg
1x10 @ 41kg

10 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
21 min on the treadmill @ speed = 6.0 kmph and gradient = 0%
* Resulted in 3.25km jogged, around 225 calories burned.

I will pull another gym session sometime this week yet again. Hopefully I would recovered by then from this gym session as soon as possible.

Friday, November 19, 2010

Work Day Gym Session 19/11/2010

Work Day Gym Session 19/11/2010

It has been 3 days since my last gym session. I got off work early around 6pm and I got into the gym around 6:15 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 15 mins

Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*There is a squat rack in Synar gym, I was so excited to do my squats today. Finally I do not need to rely on the smith machine. I am very confident to do a 100kg squat in my next session.

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg

Bench dips:
3x8 @ body weight

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 55kg
1x5 @ 60kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.10km jogged, around 320 calories burned.

I will pull another gym session sometime this weekend. Hopefully I would recovered by then from this gym session.

Public Holiday Non Gym Session 17/11/2010

Public Holiday Non Gym Session 17/11/2010

I woke up fairly early around 6:00 am eventhough it was a public holiday. Since my dad was busy, I decided to give walk with Little Foot.

I brought him to the park around 8:00am and the entire walk took around 25 minutes.

Here are the stats of the said walk:

Wednesday, 17/11/2010, light cardio session (Morning)
25 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked and jogged(estimated)

Unfortunately, I have yet to recover from my gym session on Monday. As such, I had to skip gym again today. I am looking forward to my next gym session.

Monday, November 15, 2010

Non Work Day Gym Session 15/11/2010

Non Work Day Gym Session 15/11/2010

I had to provide transport to aunt Joyce to 1Utama. I figured, if I am going to 1Utama, I might as well pull a gym session. Due to the fact that I am quite tired of doing weights today, I decided to go ahead with a full cardiovascular session instead.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

60 mins on the treadmill @ speed = 8.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 8.50km jogged and around 750 calories burned.

I am planning to hit the gym on Wednesday yet again due to the fact that Wednesday is a public holiday. I will probably do a full blast gym session for my next session.

Thursday, November 11, 2010

Non Work Day Gym Session 11/11/2010

Non Work Day Gym Session 11/11/2010

I got into the gym around 1:30 pm and got off the gym around 3:00pm.

Total time spent in the gym = 1 hour 30 mins

Standing barbell shoulder press:
2x10 @ 17.5kg
1x5 @ 32.5kg
1x5 @ 37.5kg
1x5 @ 40kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
* I decided to do 10 repetitions instead of 5 as someone was occupied with the smith machine.

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 55kg

Weight assisted chin ups - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 4.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.48km jogged, around 380 calories burned.

I will pull another gym session sometime this week. Hopefully, I will be able to do my full squats using the smith machine yet again.

Tuesday, November 9, 2010

Non Work Day Gym Session 09/11/2010

Non Work Day Gym Session 09/11/2010

It has been 2 days since my last gym session. Although I had some headaches, I decided to hit the gym nonetheless. I got into the gym around 2:00 pm and got off the gym around 3:30pm.

Total time spent in the gym = 1 hour 30 mins

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 60kg
1x5 @ 70kg

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg

Weight assisted dips - fixed weight:
1x8 @ body weight - 26kg for warm-up
1x8 @ body weight - 19kg
1x8 @ body weight - 12kg

Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
*I had to do this last as someone was occupied with the smith machine.

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.58km jogged, around 390 calories burned.

I will pull another gym session sometime this week. Hopefully I would recovered by then from this gym session.

Monday, November 8, 2010

Weekend Non Gym Session 07/11/2010

Weekend Non Gym Session 07/11/2010

I did not have time to do another gym session. As such, I went for a walk in TTDI's park with Jien Sing from 6 pm all the way to 7:30 pm after having a late lunch / early dinner with him. Surprisingly by 6 pm the park was already quite crowded.

Here are the stats of the said walk is as follows:

Sunday, 07/11/2010, medium cardio session (Evening)
1 hour 10 mins walking around TTDI the park for 1x big loop and 2x small loop
* Resulted in 200 calories burned and about 4.1km walked (estimated)

I will try to hit the gym more frequently this week prior to starting my new job.

Saturday, November 6, 2010

Weekend Gym Session 06/11/2010

Weekend Gym Session 06/11/2010

After almost one week of absence from the gym, I was finally able to hit the gym today. I got into the gym around 4:00 pm and left the gym around 5:15 pm.

Total time spent in the gym = 1 hour 15 mins

Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg

Standing barbell military press:
2x5 @ 25kg for warm-up and cool-down
2x5 @ 32.5kg
1x5 @ 40kg
1x2 @ 40kg failed set

Pendlay rows:
2x5 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg

Weight assisted chin up - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.55km jogged, around 398 calories burned.

I am feeling a lot better with my squats now. I will try to do 100kg full squat in the coming weeks. I hope to progress back to 120kg by the end of this year.

Non Work Day Non Gym Session 05/11/2010

Non Work Day Non Gym Session 05/11/2010

I was still recovering from flu. Instead of hitting the gym, I went for a walk in TTDI's park with Jien Sing from 6 pm all the way to 7:30 pm after having a late lunch / early dinner with him. Surprisingly by 6 pm the park was already quite crowded.

Here are the stats of the said walk is as follows:

Friday, 05/11/2010, medium cardio session (Evening)
1 hour 30 mins walking around TTDI the park for 1x big loop and 3x small loop
* Resulted in 250 calories burned and about 5.2km walked (estimated)

I have yet to do a single gym session for this entire week. I must endeavor to do at least one gym session tomorrow.

Friday, November 5, 2010

Non Work Day Non Gym Session 04/11/2010

Non Work Day Non Gym Session 04/11/2010

I woke up fairly late today around 9 am. I decided to do some cardiovascular exercise (ie. the exercise bike at home) while watching episode one of The Pacific. I managed to cycle for 66 minutes and was quite sweaty thereafter.

Here are the stats of the said exercise:

66 mins on the exercise bike @ level = 4
* Resulted in 25.8km cycled, around 493 calories burned.

I have yet to fully recover from my sore throat and fever. I am hoping to full recover by tomorrow so that I can finally pull a gym session for this week. It has been one week since my last gym session.

Non Work Day Non Gym Session 03/11/2010

Non Work Day Non Gym Session 03/11/2010

I woke up earlier than usual around 6:00 am. Since my parents were not around, I decided to give walk with Little Foot.

I brought him to the park around 8:00am and the entire walk took around 35 minutes yet again.

Here are the stats of the said walk:

Wednesday, 03/11/2010, light cardio session (Morning)
25 mins walking and jogging with Little Foot around the park for 5 times
* Resulted in 100 calories burned and about 3.0km walked and jogged(estimated)

After having dinner today, I decided to give Little Foot another walk. The walk took around 25 minutes. Again, here are the stats of the said walk:

Wednesday, 03/11/2010, light cardio session (Morning)
25 mins walking and jogging with Little Foot around the park for 5 times
* Resulted in 100 calories burned and about 3.0km walked and jogged(estimated)

Unfortunately, I have yet to recover from my sickness. As such, I had to skip gym again today. I am looking forward to my next gym session.

I hope to pull a gym session tomorrow as I have been on holiday since Friday and have been stuffing myself with all types of food. Nonetheless, I will bring Little Foot for a walk tomorrow morning.

Non Work Day Non Gym Session 02/11/2010

Non Work Day Non Gym Session 02/11/2010

I woke up fairly early today yet again around 8:00 am. Since my parents were not around, I decided to give walk with Little Foot.

I brought him to the park around 9:30am and the entire walk took around 35 minutes yet again.

Here are the stats of the said walk:

Tuesday, 02/11/2010, light cardio session (Morning)
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 120 calories burned and about 3.6km walked and jogged(estimated)

After having dinner today, I decided to give Little Foot another walk. The walk took around 40 minutes. Again, here are the stats of the said walk:

Tuesday, 02/11/2010, light cardio session (Evening)
40 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.2km walked and jogged(estimated)

Unfortunately, I am down with a bad sore throat and fever. As such, I had to skip gym again today. I am looking forward to my next gym session.

I hope to pull a gym session tomorrow as I have been on holiday since Friday and have been stuffing myself with all types of food. Nonetheless, I will bring Little Foot for a walk tomorrow morning.

Monday, November 1, 2010

Non Work Day Non Gym Session 01/11/2010

Non Work Day Non Gym Session 01/11/2010

I woke up fairly early today around 8:00 am. Since my parents were not around, I decided to give walk with Little Foot.

I brought him to the park around 9:30am and the entire walk took around 35 minutes yet again.

Here are the stats of the said walk:

Monday, 01/11/2010, light cardio session (Morning)
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 120 calories burned and about 3.6km walked and jogged(estimated)

After having dinner today, I decided to give Little Foot another walk. The walk took around 35 minutes. Again, here are the stats of the said walk:

Monday, 01/11/2010, light cardio session (Evening)
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 120 calories burned and about 3.6km walked and jogged(estimated)

Unfortunately, I am feeling a bit sick today. As such, I had to skip gym again today. I am looking forward to my next gym session.

I hope to pull a gym session tomorrow as I have been on holiday since Friday and have been stuffing myself with all types of food. Nonetheless, I will bring Little Foot for a walk tomorrow morning.

Saturday, October 30, 2010

Weekend Non Gym Session 31/10/2010

Weekend Non Gym Session 31/10/2010

I woke up fairly early today around 8 am. I decided to give my dog a walk in the park.

Here are the stats of the said walk:

Sunday, 31/10/2010, medium cardio session (Morning)
15 mins walking with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked (estimated)

This is my official first day of my two weeks break, I can't wait to do more exercise sessions from today onwards.

Work Day Gym Session 29/10/2010

Work Day Gym Session 29/10/2010

I got off work around 4:00 pm today which was very early. This is because it was my last day and I have returned my laptop to IT department. I managed to do some weights training as well as my usual cardiovascular session today. I got into the gym around 4:00 pm and got off the gym around 5:30pm.

Total time spent in gym = 1 hour 30 mins

Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg

Flat barbell benchpress:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 60kg
1x5 @ 70kg

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg

Weight assisted dips - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 20kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.53km jogged, around 399 calories burned.

I will pull another gym session this Sunday. Hopefully I would recovered by then from the squats and deadlifts I performed today.

Work Day Gym Session 25/10/2010

Work Day Gym Session 25/10/2010

I finished work about 6:30pm, I got into the gym around 7:00pm. Due to the fact that I was pretty tired, I decided to go ahead with a full cardiovascular session today.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 8.50km jogged and around 790 calories burned.

I am planning to hit the gym on sometime this week again. I will probably do a full blast gym session for my next session.

Weekend Non Gym Session 23/10/2010

Weekend Non Gym Session 23/10/2010

I woke up fairly early today around 8 am. I decided to give my dog a walk in the park so that he'll probably be too tired throughout the day.

Here are the stats of the said walk:

Sunday, 17/10/2010, medium cardio session (Morning)
45 mins walking with Little Foot around the park for 8 times
* Resulted in 250 calories burned and about 4.8km walked (estimated)

Lately, I have not pull enough gym sessions. I can't wait for to do more exercises during my two weeks break.

Thursday, October 21, 2010

Work Day Gym Session 21/10/2010

Work Day Gym Session 21/10/2010

I got off work around 5:45 pm today which was quite early. I managed to do some weights training as well as my usual cardiovascular session today. I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in gym = 1 hour 30 mins

Full Squat - smith machine:
2x5 @ 42.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg

Standing barbell military press:
2x5 @ 25kg for warm-up and cool-down
1x5 @ 32.5kg
1x5 @ 35kg
1x5 @ 37.5kg

Pendlay rows:
2x5 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
* For some reasons, I forget that I am supposed to do 5 repetitions only for this exercise. Old habits I guess.

Weight assisted dips - fixed weight:
1x8 @ body weight - 40kg for warm-up
2x8 @ body weight - 20kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.55km jogged, around 398 calories burned.

It has been 4 days since my last gym session. As such, I am quite interested to do another gym session on this weekend as I definitely need to exercise at the very least, twice per week.

Monday, October 18, 2010

Weekend Non Gym Session 17/10/2010

Weekend Non Gym Session 17/10/2010

I went out on Saturday and most of Sunday. Upon having dinner on Sunday, I decided to give my dog walk as I did not hit the gym as planned.

It rained heavily around 2 pm all the way till 3 plus and the weather though cooler was more humid than usual.

Here are the stats of the said walk:

Sunday, 17/10/2010, medium cardio session (Morning)
45 mins walking with Little Foot around the park for 7 times
* Resulted in 200 calories burned and about 4.2km walked (estimated)

My Blackberry Bold 9700 made the walks with Little Foot far more pleasant than I remembered. However, I still wish that I have gotten an IPhone 4 instead.

Saturday, October 16, 2010

Weekend Gym Session 16/10/2010

Weekend Gym Session 16/10/2010

I woke up around 8 am today, I decided I had to hit the gym no matter what and I was very excited to try out my new workout routine today. I arrived at the gym around 9:45 am and complete my entire exercise by 11:00 am.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Full Squat - smith machine:
2x5 @ 32.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg

Flat barbell benchpress:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg

Deadlifts:
2x5 @ 40kg for warm-up and cool-down
1x5 @ 80kg

Weight assisted dips - fixed weight:
3x8 @ body weight - 16kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 375 calories burned.

This was a fairly short gym session which I am quite satisfied with. I am interested in how long it'll take me to recover from those compound exercises.

Wednesday, October 13, 2010

Work Day Gym Session 12/10/2010

Work Day Gym Session 12/10/2010

I got off work around 6:30 pm today which was quite early. I managed to do some weights training as well as my usual cardiovascular session today. I got into the gym around 7:00 pm and got off the gym around 9:00pm.

Total time spent in gym = 2 hours

My workout routine as follows:

Full Squat - smith machine:
1x10 @ 32.5kg for warm-up
1x10 @ 52.5kg
1x10 @ 62.5kg
1x10 @ 72.5kg
1x7 @ 82.5kg
* There was something wrong with the smith machine when I performed my last set. I had a hard time ascending for the 8th repetition.

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Legs extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Calf extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 65kg
1x10 @ 85kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 65kg
1x10 @ 70kg

4 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
26 mins on the treadmill @ speed = 6.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.2km brisk-walked, around 220 calories burned.

I'll need to pull another gym session the next day and also perform 2 more weights exercise for my legs.

Tuesday, October 12, 2010

Weekend Non Gym Session 09/10/2010

Weekend Non Gym Session 09/10/2010

Prior to Yee Young's bachelor's party night, I brought Little Foot to the park for a walk and a jog. The whole ordeal lasted for 45 mins. I had to rush back home and get ready for my friend's party thereafter.

Here are the stats of the jog:

Saturday, 09/10/2010, medium cardio session (Morning)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km jogged(estimated)

I have missed the chance to pull my final gym session for legs. I will do so next week and start my new routine thereafter.

Thursday, October 7, 2010

Work Day Gym Session 07/10/2010

Work Day Gym Session 07/10/2010

I got off work around 6:15 pm today which was quite early. Today I will focus on my shoulders. As such, I will only need to do legs for my next session. I got into the gym around 6:00 pm and got off the gym around 8:30pm.

Total time spent in gym = 2 hours 15 minutes

My workout routine:

Barbell shoulder press:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg

Dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.09kg
1x10 @ 19.32kg per arm, total = 38.64kg

Dumbbell shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.26kg

Lat-pull down - fixed weight:
2x10 @ 26kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Triceps pull-down -fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

Upright barbell row:
2x10 @ 10kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.55km jogged, around 365 calories burned.

This gym session was pretty refreshing to me as I have not hit the gym for the past five days. I can't wait to complete my final routine tomorrow which I will primarily focus on legs.

Friday, October 1, 2010

Work Day Gym Session 01/10/2010

Work Day Gym Session 01/10/2010

I got off work around 5:50 pm today which was quite early. I am excited as I will be changing my workout routine soon enough. Currently I am going thru the final cycle, did chest, biceps and triceps on Tuesday and today will focus on my back. As such, I will only need to do legs and shoulders respectively for the next session. I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in gym = 1 hour 30 minutes

My workout routine:

Deadlifts:
1x10 @ 40kg for warm-up
2x6 @ 60kg
2x6 @ 70kg
1x6 @ 80kg

Narrow grip pulley - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg

Barbell row:
2x10 @ 30kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

Triceps pull-down - fixed weight
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

One arm dumbbell rows:
2 (2x10) @ 14.77kg per arm, total = 29.54kg for warm-up and cool-down
1 (2x10) @ 19.32kg per arm, total = 38.63kg
1 (2x10) @ 20.45kg per arm, total = 40.9kg
1 (2x10) @ 21.59kg per arm, total = 43.18kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 360 calories burned.

I am quite exhausted from today's gym session as I really didn't had enough sleep the night before. I hope to pull another session either tomorrow or Sunday if time permits.

Tuesday, September 28, 2010

Work Day Gym Session 28/09/2010

Work Day Gym Session 28/09/2010

I got off work around 6:30 pm today which was quite early. I managed to do some weights training as well as my usual cardiovascular session today. I got into the gym around 7:00 pm and got off the gym around 8:30pm.

Total time spent in gym = 1 hour 30 minutes

My workout routine as follows:

Standing overhead dumbbell extension:
2x10 @ 22.72kg for warm-up and cool-down
1x10 @ 27.27kg
2x10 @ 31.81kg

Standing barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 25kg
1x10 @ 27.5kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Legs extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 399 calories burned.

I am quite satisfied with today's gym session as I really didn't feel like hitting the gym today. I hope to pull another session either tomorrow or Thursday if time permits.

Weekend Non Gym Session 26/09/2010

Weekend Non Gym Session 26/09/2010

For this particular weekend, I spent most of my time playing Sid Meier's Civilization 5. Further, I have lost track of time for the entire weekend. I did plan to hit the gym during the weekend. Unfortunately, that did not materialized. After wasting my weekend playing Civilization 5, I decided I had to bring my dog for a jog.

It was drizzling as I brought my dog for jogging in the park.

Here are the stats of the said jog:

Sunday, 26/09/2010, medium cardio session (Morning)
20 mins walking and jogging with Little Foot around the park for 4 times
* Resulted in 150 calories burned and about 2.4km jogged(estimated)

I was going for another round when it started pouring. As such, I had to cut short my non gym session today. I must try to get back into my weights and cardiovascular routine as soon as possible.

Thursday, September 23, 2010

Work Day Gym Session 23/09/2010

Work Day Gym Session 23/09/2010

I got off work around 7:00 pm today which was quite early. I managed to do some weights training as well as a short cardiovascular session today. I got into the gym around 7:20 pm and got off the gym around 8:20pm.

Total time spent in gym = 1 hour

My workout routine as follows:

Inclined barbell bench-press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 50kg

Dumbbell pullovers:
2x10 @ 19.32kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 27.27kg

Dumbbells chest fliers:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x3 @ 60kg
1x10 @ 60kg

10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.0 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 1.50km jogged and brisked walked, around 128 calories burned.

I did not perform my full cardiovascular session as I was strap for time. I will endeavor to hit the gym tomorrow or at least during the weekend yet again.

Work Day Gym Session 20/09/2010

Work Day Gym Session 20/09/2010

I finished work about 6:30pm, I got into the gym around 7:00pm. Due to the fact that I have just recovered from some illness earlier, I decided to go with a full blast cardiovascular session.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.5km jogged and around 750 calories burned.

I am planning to hit the gym on sometime this week and I will probably do a full blast gym session for my next session.

Malaysia Day Non Gym Session 16/09/2010

Malaysia Day Non Gym Session 16/09/2010

Today is a public holiday for Malaysia for some reasons. I woke up later than usual. As such, I would only be able to take Little Foot for a walk in the evening. After having dinner today, I decided to give Little Foot another walk. The walk took around 45 minutes.

Here are the stats of the said walk:

Thursday, 16/09/2010, light cardio session

45 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 380 calories burned and about 6.0km walked (estimated)

Unfortunately, I didn't had the mood to do further exercises during the weekend. Hopefully, I will be able to do more exercises for the coming days.

Wednesday, September 15, 2010

Work Day Gym Session 15/09/2010

Work Day Gym Session 15/09/2010

I finished work about 6:30pm, I got into the gym around 7:00pm. Due to the fact that I have not exercise for awhile, I decided to go ahead with a full cardiovascular session today.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

10 mins on the treadmill @ speed = 8.5kmph and gradient = 0
57 mins on the treadmill @ speed = 8.0kmph and gradient = 0
* Resulted in 9.10km jogged and around 800 calories burned.

I am planning to hit the gym on Friday yet again. I will probably do a full blast gym session for my next session.

Saturday, September 11, 2010

Weekend Non Gym Session 11/09/2010

Weekend Non Gym Session 11/09/2010

I woke up fairly early today around 9:00 am. Since my parents were not around, I decided to give walk with Little Foot although I have still yet to recover from my legs day gym session on Thursday dated 9/09/2010.

I brought him to the park around 9:30am and the entire walk took around 35 minutes yet again.

Here are the stats of the said walk:

Saturday, 11/09/2010, light cardio session (Morning)
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 120 calories burned and about 3.6km walked and jogged(estimated)

After having dinner today, I decided to give Little Foot another walk. I came back from the restaurant and Giant supermarket around 7:30 pm. The walk took around 30 minutes. Again, here are the stats of the said walk:

Saturday, 11/09/2010, light cardio session (Evening)
25 mins walking and jogging with Little Foot around the park for 4 times
* Resulted in 80 calories burned and about 2.4km walked (estimated)

I hope to pull a gym session tomorrow as I have been on holiday since Friday and have been stuffing myself with all types of food. Nonetheless, I will bring Little Foot for a walk tomorrow morning.

Thursday, September 9, 2010

Work Day Gym Session 09/09/2010

Work Day Gym Session 09/09/2010

I got off work around 5:45 pm today which was quite early. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Full squat - Smith Machine:
1x10 @ 32.5kg for warm-up
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 82.5kg
1x10 @ 42.5kg for cool-down

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Triceps pull-down (rope) - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg

Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 180kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 65kg

Leg curls - fixed weight:
2x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

15 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.00km jogged and brisked walked, around 297 calories burned.

I did not perform my squats as well as I did before. Perhaps, I was rushing too much as I didn't rest much one after each set of squats. Hopefully, I won't need to take 2-3 days fully recover from today's gym session (ie. Legs' day). I am going to hit the gym yet again sometime this weekend.

Monday, September 6, 2010

Work Day Gym Session 06/09/2010

Work Day Gym Session 06/09/2010

I got off work around 6:45 pm today which was very quite alright. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 7:00 pm and got off the gym around 8:30pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 13.63kg per arm, total = 27.27kg
2x10 @ 19.31kg per arm, total = 38.63kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Dumbbells shoulder fliers:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 14.77kg per arm, total = 29.54kg

Wide grip pulley - fixed weight:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Clean and press:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 32.5kg
1x6 @ 40kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

30 mins on the treadmill @ speed = 8.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.60km jogged and brisk walked, around 385 calories burned.

I will try to pull another gym session tomorrow as I will need to do at least two gym sessions this week. Also, I am looking forward to this Friday as it is a public holiday for Malaysia.

Weekend Non Gym Session 05/09/2010

Weekend Non Gym Session 05/09/2010

It was raining for the whole day today. Due to Little Foot bugging every now and then, I decided to give Little Foot a walk in the park after I had my dinner with a friend. It was dizzling while we walk Little Foot.

Here are the stats of the said walk:

Sunday, 05/09/2010, light cardio session
20 mins walking with Little Foot around the park for 3 times
* Resulted in 60 calories burned and about 1.8km walked and jogged(estimated)

I have been slacking in updating my workout journal for almost 2 weeks. As such, there will be no game reviews for this week as I try to complete the other posts.

Work Day Gym Session 02/09/2010

Work Day Gym Session 02/09/2010

I finished work late today about 7:00pm, I got into the gym around 7:30pm. Due to the fact that I have just recovered from falling sick a week ago, I decided to go ahead with a full cardiovascular session today instead of a full blast gym session with both weights and cardiovascular exercise.

Total time spent in gym = 1 hour 15 mins

My workout routine as follows:

60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.40km jogged and around 750 calories burned.

I doubt I will be able to hit the gym again this week as I would be quite busy on the weekend. Hopefully, I will be able to resume my usual gym session for the weeks to come.

Tuesday, August 31, 2010

Weekend Non Gym Session 29/08/2010

Weekend Non Gym Session 29/08/2010

Frankly, I thought that Little Foot would be too exhausted from the walk / jog yesterday. Weirdly though, he was still bug me to bring him for a walk today. Therefore, I decided to once again torture him by making him jog / walk the park.

I brought him to the park around 6:30 pm and the entire walk took around 45 minutes yet again.

Here are the stats of the said walk:

Sunday, 29/08/2010, heavy cardio session
45 mins walking and jogging with Little Foot around the park for 9 times
* Resulted in 350 calories burned and about 6km walked and jogged(estimated)

Also, I have recently completed Starcraft 2: Wings of Liberty, which I purchased recently from a Lowyat net forumer. Here is a short review of the game. The game length was quite decent for a real time strategy ("RTS") game as I have spent about 20 hours playing thru entire game (singleplayer portion).

Here are some screenshots of the game:

1. Start menu loading screen
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2. Sample loading screen
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3. Mission briefing screen, supposed to save some colonies
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4. Playing the entire campaign thru as Jim Raynor
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5. The campaign starts in a bar / pub
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6. Always meet familiar people in the bar /pub. In this case, your old friend, Tygus.
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7. Jim Raynor's badge in the bar / pub
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8. A top down shooter in Starcraft 2, nice touch
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9. Inside an armory with a dwarf, wait.....Little people
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10. Viking, there are still Goliath though
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11. Jukebox in a bar and on Jim Raynor's battleship
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12. Protoss's final showdown in the prophecy
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13. Building terran base to engage the enemy later
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14. Getting ready to assault a factory
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15. Hiring mercenaries in game, can be quite powerful in game
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16. Mission successful screen
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17. Watching TV in the bar
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18. Jim Raynor's old friend, Zeratul
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19. Getting ready to assault planet Char, Zerg's stronghold
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20. Ground assault on Char with Tygus manning the dual gatling guns
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21. The powerful weapon to use against Kerrigan
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22. Who is he gonna shoot?
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23. Queen of blades to be human again?
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24. The ending for Wings of Liberty, Jim Raynor carrying Kerrigan while walking towards the sun set
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25. My favourite in game parody, iPistol
iPistol
*I played this game using a keyboard and mouse combo as intended for Real Time Strategy ("RTS") games.

I completed all three campaigns within 20 hours of heavy gaming session. After many years of waiting for this, I would say that this is a decent game though to some extent dated in terms of interface and the graphics. The gameplay and in game movies exceeds my expectations while the story was mediocre, more like a B-grade movie. From my point of view, this game is should be played by people who enjoyed Starcraft 1 and to those who enjoys a fast paced RTS.

Pros:
1. Easy to use interface, more or less a classic interface
2. Good graphics, great sound effects and excellent voice over.
3. The game length decent for RTS around 20 hours
4. The Battlenet experience was so much better compared to Beta
5. Superb multiplayer option (unfortunately, I don't have the time nor patience for this)
6. Not taxing to my PC at all. Unless I switch 8xAA on.

Cons:
1. Mediocre story compared to its predecessors
2. Quite blocky without AA on
3. Need to click everything to find out or watch certain in-game movies
4. Unhelpful tech support during Beta

My verdict for this game is 9.0 out of 10. I definitely would recommend anybody who is a fan of the RTS who yearns for a classic RTS. This is definitely an entertaining game to play. However, the price of the game was quite steep when it was released, ie. RM248 which is much more expensive than most games I have bought thus far (be it retail or Steam or Impulse). Furthermore, the Collector's edition was going for RM500 to RM800 depending on region. I am quite glad I didn't go with the collector's edition as I would be able to spend the underlying savings on other things / stuff that I am interested in.

Monday, August 30, 2010

Weekend Non Gym Session 28/08/2010

Weekend Non Gym Session 28/08/2010

Due to the fact that I was too lazy to hit the gym today, I decided to walk Little Foot by jogging in the park before going to my friend's BBQ party. Little Foot was really excited to go to the park. However, I did not share his sentiments.

Here are the stats of the said walk:

Saturday, 28/08/2010, heavy cardio session
45 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 350 calories burned and about 6km walked and jogged(estimated)

Fortunately, I was still able to make it to my friend's BBQ party located in Rawang. I came home from Rawang about 12 midnight as I was quite tired from exercising as well as socializing. Also, I have recently completed Alien Breed: Impact, which I purchased recently during a sale on Steam. Here is a short review of the game. The game length was quite short for a shooter these days as I have spent about 5 hours playing thru entire game.

Here are some screenshots of the game:

1. Title screen shot
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2. Menu screenshot
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3. Venting gas, will be doing a lot of those throughout the game
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4. Narration of Alien Breed's story
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5. In game animation
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6. There is always a distress signal
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7. Sentry guns, my favourite weapon in game
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8. Crossing a bridge
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9. The whole game revolved inside two spaceships
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10. Entering to an old space ship
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11. Final boss
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12. The ending
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*I played this game using a keyboard and mouse combo most of the time. Sometimes, I played this game using my Xbox 360 controller. However, do note that I am more familiar with the keyboard and mouse combo

I completed all missions within 5 hours of casual playing. This was a decent game in terms of the gameplay. Unfortunately, the story was full of crap. From my point of view, this game is should be played by people who enjoy a top down shooter (since there are not many alternatives save for Alien Swarm).

Pros:
1. Easy to use interface
2. Decent graphics, great sound effects and excellent voice over.

Cons:
1. Uninspiring story, I could have written a better one
2. Missions were to repetitive
3. Same environment throughout the entire game

My verdict for this game is 6.5 out of 10. I definitely would recommend anybody who is a fan of the top down view shooter. This is a mildly entertaining game to play. However, I would not recommend this game to anyone who enjoys a decent story.

Wednesday, August 25, 2010

Work Day Gym Session 24/08/2010

Work Day Gym Session 24/08/2010

I got off work around 6:45 pm today which was very quite alright. I got into the gym around 7:00 pm and got off the gym around 8:30pm. As usual, I tried to do a full blast gym session today but was unable to do so as my body was aching and I felt somewhat sick. Nonetheless, I managed to do one weight exercise before moving on to an hour cardiovascular session.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
2x10 @ 40kg
*Upon completing this weight training, I felt something was not right as 40kg barbell shoulder press won't not have taxed my strength that much. As such, I decided to switch to jogging on the treadmill for an hour instead.

60 mins on the treadmill @ speed = 8.0kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 8.49km jogged, around 760 calories burned.

I ran out breath after 30 minutes of jogging on the treadmill. I suspect that I maybe falling sick. Nevertheless, I hope to pull another gym session on this coming Thursday or Friday.

Saturday, August 21, 2010

Weekend Non Gym Session 21/08/2010

Weekend Non Gym Session 21/08/2010

I woke up quite early today which was around 8:30 am. I had no time to walk Little Foot this morning as I had to send my parents to Subang airport for their flight to Medan, Indonesia. As such, I decided to give Little Foot a walk in the park around 6:30 pm today.

Here are the stats of the said walk:

Saturday, 21/07/2010, light cardio session
30 mins walking with Little Foot around the park for 4 times
* Resulted in 80 calories burned and about 2.4km walked and jogged(estimated)

Also, I have recently completed Supreme Commander 2, which I purchased quite awhile ago during a sale on Steam. Here is a short review of the game. The game length was quite decent as I have spent about 10 hours playing thru all three factions' campaigns.

Here are some screenshots of the game:

1. Supreme Commander 2 title screen
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2. Some guy you will play as for the UEF campaign
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3. Sample loading screen
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4. Nuclear explosion?
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5. UEF Gunships heading toward to shielded ground units
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6. Building more sea units
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7. Ship destroyed
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8. Close up short of UEF's commander unit
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9. Blockade against Cybran's navy
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10. Assaulting a huge city with funny platforms
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11. The real bad guy who is a bit quirky
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12. Total annihilation of the city
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13. Final showdown
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14. No more orbital platform for nut-job
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15. Sad ending, can't remember who died.
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*I played this game using a keyboard and mouse combo as intended for Real Time Strategy ("RTS") games.

I completed all three campaigns within 10 hours of casual playing. This is one of the rare gems where the gameplay exceeds my expectations while the story was full of crap. From my point of view, this game is should be played by people who enjoy a deep RTS and has no love for single player experience.

Pros:
1. Easy to use interface, particularly the 100% zoom out option
2. Setting patrols, queuing up orders and full zoom out view are necessary for any RTS these days.
3. Decent graphics, great sound effects and excellent voice over.
4. The game length decent for RTS around 10 hours

Cons:
1. Terrible story, I could have written a better one
2. At times, taxing on my PC which is pretty high end to begin with
3. Too many blocks and squares for units

My verdict for this game is 7.0 out of 10. I definitely would recommend anybody who is a fan of the RTS who yearns for a better interface and deep gameplay. This is definitely an entertaining game to play. However, I would not recommend this game to anyone who enjoys a decent story.