Work Day Gym Session 30/03/2010
I got off work late today around 7:00 pm and got into the gym around 7:30 pm. Due to the lack of time, I decided to do a full cardiovascular session today. As such, I got off the gym around 8:30pm.
Total time spent in the gym = 1 hour.
My workout routine as follows:
45 mins on the treadmill @ speed = 8.0kmph and gradient = 0
1 mins on the treadmill @ speed = 10.0kmph and gradient = 0
4 mins on the treadmill @ speed = 8.5kmph and gradient = 0
2.5 mins on the treadmill @ speed = 6.0 kmph to 7.2kmph and gradient = 0 for cool-down
* Resulted in 7.00km jogged / brisk walked and around 669 calories burned.
I was not able to pull my usual 60 minutes cardiovascular session as I had transportation issues. I hope I will finally get my own car sometime next week then I can decide how long my gym sessions should be.
Tuesday, March 30, 2010
Thursday, March 25, 2010
Work Day Non Gym Session and Work Day Gym Session 24/03/2010 and 25/03/2010
Work Day Non Gym Session 24/03/2010
I managed to wake up early to bring Little Foot for his daily walks earlier this morning. I woke up around 6:45 am, had my breakfast which consisted 2 scoops of whey protein, 200 ml of milk, 4 table spoon of steel cut oats and about 250 ml of hot water.
Whilst I was still feeling tired from the last gym session, I did manage to walk Little Foot for 2 rounds. Here are the stats of the walk:
Wednesday, 24/03/2010, light cardio session
15 mins walking Little Foot around the park for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
Work Day Gym Session 25/03/2010
I got off work around 6:15pm and got into the gym around 6:30 pm. One of the smith machine was not able to function and the other was occupied. As such, I have opt for a full cardiovascular session.
I left the gym around 8:00pm. Total time spent in the 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 = 5.20 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.50km jogged / brisk walked and around 780 calories burned.
I hope to pull another gym session sometime this week yet again. Although I felt that I have somewhat improved, I need to push my further for better results .
I managed to wake up early to bring Little Foot for his daily walks earlier this morning. I woke up around 6:45 am, had my breakfast which consisted 2 scoops of whey protein, 200 ml of milk, 4 table spoon of steel cut oats and about 250 ml of hot water.
Whilst I was still feeling tired from the last gym session, I did manage to walk Little Foot for 2 rounds. Here are the stats of the walk:
Wednesday, 24/03/2010, light cardio session
15 mins walking Little Foot around the park for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
Work Day Gym Session 25/03/2010
I got off work around 6:15pm and got into the gym around 6:30 pm. One of the smith machine was not able to function and the other was occupied. As such, I have opt for a full cardiovascular session.
I left the gym around 8:00pm. Total time spent in the 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 = 5.20 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.50km jogged / brisk walked and around 780 calories burned.
I hope to pull another gym session sometime this week yet again. Although I felt that I have somewhat improved, I need to push my further for better results .
Tuesday, March 23, 2010
Work Day Gym Session 23/03/2010
Work Day Gym Session 23/03/2010
I got off work more or less on time today around 6:15 pm. I had the Monday blues the day before and skipped my gym session due to that.
I got into the gym around 6:30pm and got off around 8:00pm. 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 @ 35kg
2x10 @ 40kg
Triceps pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Dumbbells shoulder fliers:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
2x10 @ 9.09kg per arm, total = 18.18kg
1x10 @ 11.36kg per arm, total = 22.72kg
* I have used the 5kg plates for my warm-up and cool-down set as I could not find any lighter dumbbells at that moment.
Lat-pull down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
30 mins on the treadmill @ speed = 8.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 4.50km jogged / brisk walked and around 390 calories burned.
I hope I will be able to fully recover by tomorrow as I would like to pull another gym session tomorrow and Thursday as well if possible.
I got off work more or less on time today around 6:15 pm. I had the Monday blues the day before and skipped my gym session due to that.
I got into the gym around 6:30pm and got off around 8:00pm. 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 @ 35kg
2x10 @ 40kg
Triceps pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Dumbbells shoulder fliers:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
2x10 @ 9.09kg per arm, total = 18.18kg
1x10 @ 11.36kg per arm, total = 22.72kg
* I have used the 5kg plates for my warm-up and cool-down set as I could not find any lighter dumbbells at that moment.
Lat-pull down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
30 mins on the treadmill @ speed = 8.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 4.50km jogged / brisk walked and around 390 calories burned.
I hope I will be able to fully recover by tomorrow as I would like to pull another gym session tomorrow and Thursday as well if possible.
Work Day And Weekend Non Gym Sessions 19/03/2010 to 20/03/2010
Work Day Non Gym Sessions 19/03/2010
Due to my sister suffering some leg injury, I had to wake up early to bring Little Foot for his daily walks. As such, I woke up around 6:45 am, had my breakfast which consisted 2 scoops of whey protein, 200 ml of milk, 3 table spoon of steel cut oats and about 250 ml of hot water.
I was still feeling tired from the last gym session. However, I did manage to walk Little Foot for 2 rounds. Here are the stats of the walk:
Friday, 19/03/2010, light cardio session
15 mins walking Little Foot around the park for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
Weekend Non Gym Session 20/03/2010
I was not able to wake up early on the weekend as I had a late night prior to that. As such, I only walked Little Foot after the heavy downpour. This time I decided to do a longer walk with my dog.
Here are the stats of the walk:
Saturday, 20/03/2010, medium cardio session
45 mins walking Little Foot around the part for 5 times
* Resulted in 200 calories burned and about 3.0km walked(estimated)
Since my parents are not at home, I had to do most of the chores. Therefore, I will only post a review of another game in the next entry.
Due to my sister suffering some leg injury, I had to wake up early to bring Little Foot for his daily walks. As such, I woke up around 6:45 am, had my breakfast which consisted 2 scoops of whey protein, 200 ml of milk, 3 table spoon of steel cut oats and about 250 ml of hot water.
I was still feeling tired from the last gym session. However, I did manage to walk Little Foot for 2 rounds. Here are the stats of the walk:
Friday, 19/03/2010, light cardio session
15 mins walking Little Foot around the park for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
Weekend Non Gym Session 20/03/2010
I was not able to wake up early on the weekend as I had a late night prior to that. As such, I only walked Little Foot after the heavy downpour. This time I decided to do a longer walk with my dog.
Here are the stats of the walk:
Saturday, 20/03/2010, medium cardio session
45 mins walking Little Foot around the part for 5 times
* Resulted in 200 calories burned and about 3.0km walked(estimated)
Since my parents are not at home, I had to do most of the chores. Therefore, I will only post a review of another game in the next entry.
Thursday, March 18, 2010
Work Day Gym Session 18/03/2010
Work Day Gym Session 18/03/2010
I got off work around 6:45pm and got into the gym around 7:00 pm. There was something not right with me today, as I was not able to lift any significant weights for my shoulder exercise. As such, I have opt for a full cardiovascular session. However, this was short lived, as my stamina suffered greatly today. I have no idea why it is so.
I left the gym around 8:00pm. Total time spent in the gym = 1 hour 15 mins
My workout routine as follows:
Barbell shoulder press:
1x10 @ 20kg for warm-up
1x10 @ 30kg
* I could not continue to lift anymore weights from this point onwards.
8 mins on the treadmill @ speed = 8.0kmph and gradient = 0
7 mins on the treadmill @ speed = 6.0kmph and gradient = 3%
45 mins on the treadmill @ speed = 6.0kmph and gradient = 0
5 mins on the threadmill @ speed = 2.8 to 5.2 kmph and gradient = 0
* Resulted in 6.66km jogged / brisk walked and around 460 calories burned.
This was one of the worst gym session I've had since awhile ago. I hope I am able to recover from this tomorrow and do a proper gym session.
I got off work around 6:45pm and got into the gym around 7:00 pm. There was something not right with me today, as I was not able to lift any significant weights for my shoulder exercise. As such, I have opt for a full cardiovascular session. However, this was short lived, as my stamina suffered greatly today. I have no idea why it is so.
I left the gym around 8:00pm. Total time spent in the gym = 1 hour 15 mins
My workout routine as follows:
Barbell shoulder press:
1x10 @ 20kg for warm-up
1x10 @ 30kg
* I could not continue to lift anymore weights from this point onwards.
8 mins on the treadmill @ speed = 8.0kmph and gradient = 0
7 mins on the treadmill @ speed = 6.0kmph and gradient = 3%
45 mins on the treadmill @ speed = 6.0kmph and gradient = 0
5 mins on the threadmill @ speed = 2.8 to 5.2 kmph and gradient = 0
* Resulted in 6.66km jogged / brisk walked and around 460 calories burned.
This was one of the worst gym session I've had since awhile ago. I hope I am able to recover from this tomorrow and do a proper gym session.
Tuesday, March 16, 2010
Work Day Gym Session 16/03/2010
Work Day Gym Session 16/03/2010
I got off work around 6:10pm and got into the gym around 6:30 pm. Again, the gym was far too crowded and there were not enough equipments for my usual weight sessions. Instead, I decided to opt for a full cardiovascular training session instead.
I left the gym around 8:00pm. Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
10 mins on the treadmill @ speed = 8.5kmph and gradient = 0
50 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 8.60km jogged / brisk walked and around 779 calories burned.
Hopefully, I won't not be too tired to pull another gym session tomorrow. I need to focus on the following body parts for the subsequent gym sessions (ie. shoulders and legs, one day for each body part).
I got off work around 6:10pm and got into the gym around 6:30 pm. Again, the gym was far too crowded and there were not enough equipments for my usual weight sessions. Instead, I decided to opt for a full cardiovascular training session instead.
I left the gym around 8:00pm. Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
10 mins on the treadmill @ speed = 8.5kmph and gradient = 0
50 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 8.60km jogged / brisk walked and around 779 calories burned.
Hopefully, I won't not be too tired to pull another gym session tomorrow. I need to focus on the following body parts for the subsequent gym sessions (ie. shoulders and legs, one day for each body part).
Sunday, March 14, 2010
Weekend Non Gym Session 14/03/2010
Weekend Non Gym Session 14/03/2010
I woke up fairly late today around 9:30 am. I was unable to walk Little Foot in the morning as the weather became really hot after 10:00 am. As such, I stayed at home most of today to do some house work.
After the rain around 7:00 pm, I decided to walk my dog quickly as I was pretty tired myself. Frankly, I really dislike Sundays as it always remind me of Mondays.
The stats of the walk is as follows:
Sunday, 14/03/2010, light cardio session
25 mins walking Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked(estimated)
Also, I have recently completed Mass Effect 2 which I purchased immediately upon completing Mass Effect 1 . Here is a short review of the game. The game length was similar to its predecessor ie. around 25-30 hours.
Here are some screenshots of the game:
1. Mass Effect 2 main title shot
2. Sample of the loading screen
* Different location different load screen, nice touch.
3. My new ship, Normandy
* Looks exactly like the last one.
4. Reconstruction of the main character after he got blown up
5. The illusive man and Miranda
6. Sample of the battle screenshot
7. The council I saved in the first game, doesn't seem helpful yet again
8. Another sample of a battle screenshot
9. Feels familiar? Looks like Eden Prime except with AA guns
10. Shooting the collector's ship with AA guns, doing some damage
11. Space prison station, just like the Butcher Bay from The Chronicles of Riddick
11. Landing in another city where your ex-team mate is the administrator
12. Getting a Justicar to join my suicide mission
13. Looking for Jacob's that in a planet where there are nice beaches
14. Grunt vs Shaman
* This time round the Krogan portion of the story was pretty boring
15. Sample portion of my journal
* Helping Liara is next on my list.
16. Another dangerous Reaper ship that I have to board
17. On the Reaper ship where there are plenty of zombies
18. Playing as Joker when the Normandy was boarded by the collectors
19. I really hate the illusive man, annoys me before and after a mission
20. Alien's digestive system, processing human is a necessary diet
21. Rallying up the squad before the final fight
22. A jump that looks familiar?
*For Mass Effect 2 which played like 3rd person shooter (very similar to Gears of War), I have used the usual keyboard and mouse combo.
Pros:
1. Very engaging story, well written from the beginning to the end.
2. Awesome graphics, great sound effects and excellent voice over.
3. There is quite a bit of replayability in this game since you would want to try different weapons
4. The game length was similar to the first one, around 25 to 37 hours or so (depending whether if you rush the main quest or do all the sidequests.
5. No more Mako
Cons:
1. Sometimes, I won't know what to do next
2. Quite buggy, a lot of crashes every now and then, getting stuck in some areas of the game.
My verdict for this game is 9.0 out of 10. I definitely would recommend anybody who is a fan of the first Mass Effect. This is an excellent follow up to the first Mass Effect. Plays better with better graphics and better sound effects than the first. Everything one could hope for in the sequel.
I hope Bioware releases the third installment of Mass Effect as soon as possible. I can't wait to see what lies next in the universe of Mass Effect.
I woke up fairly late today around 9:30 am. I was unable to walk Little Foot in the morning as the weather became really hot after 10:00 am. As such, I stayed at home most of today to do some house work.
After the rain around 7:00 pm, I decided to walk my dog quickly as I was pretty tired myself. Frankly, I really dislike Sundays as it always remind me of Mondays.
The stats of the walk is as follows:
Sunday, 14/03/2010, light cardio session
25 mins walking Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked(estimated)
Also, I have recently completed Mass Effect 2 which I purchased immediately upon completing Mass Effect 1 . Here is a short review of the game. The game length was similar to its predecessor ie. around 25-30 hours.
Here are some screenshots of the game:
1. Mass Effect 2 main title shot
2. Sample of the loading screen
* Different location different load screen, nice touch.
3. My new ship, Normandy
* Looks exactly like the last one.
4. Reconstruction of the main character after he got blown up
5. The illusive man and Miranda
6. Sample of the battle screenshot
7. The council I saved in the first game, doesn't seem helpful yet again
8. Another sample of a battle screenshot
9. Feels familiar? Looks like Eden Prime except with AA guns
10. Shooting the collector's ship with AA guns, doing some damage
11. Space prison station, just like the Butcher Bay from The Chronicles of Riddick
11. Landing in another city where your ex-team mate is the administrator
12. Getting a Justicar to join my suicide mission
13. Looking for Jacob's that in a planet where there are nice beaches
14. Grunt vs Shaman
* This time round the Krogan portion of the story was pretty boring
15. Sample portion of my journal
* Helping Liara is next on my list.
16. Another dangerous Reaper ship that I have to board
17. On the Reaper ship where there are plenty of zombies
18. Playing as Joker when the Normandy was boarded by the collectors
19. I really hate the illusive man, annoys me before and after a mission
20. Alien's digestive system, processing human is a necessary diet
21. Rallying up the squad before the final fight
22. A jump that looks familiar?
*For Mass Effect 2 which played like 3rd person shooter (very similar to Gears of War), I have used the usual keyboard and mouse combo.
Pros:
1. Very engaging story, well written from the beginning to the end.
2. Awesome graphics, great sound effects and excellent voice over.
3. There is quite a bit of replayability in this game since you would want to try different weapons
4. The game length was similar to the first one, around 25 to 37 hours or so (depending whether if you rush the main quest or do all the sidequests.
5. No more Mako
Cons:
1. Sometimes, I won't know what to do next
2. Quite buggy, a lot of crashes every now and then, getting stuck in some areas of the game.
My verdict for this game is 9.0 out of 10. I definitely would recommend anybody who is a fan of the first Mass Effect. This is an excellent follow up to the first Mass Effect. Plays better with better graphics and better sound effects than the first. Everything one could hope for in the sequel.
I hope Bioware releases the third installment of Mass Effect as soon as possible. I can't wait to see what lies next in the universe of Mass Effect.
Friday, March 12, 2010
Work Day Gym Session 12/03/2010
Work Day Gym Session 12/03/2010
I got off work around 6:30pm and got into the gym around 6:45 pm. Fortunately, the gym was quite empty today and there were plenty of unoccupied equipments. As such, I decided to go nuts on my weight training and cardiovascular training today.
I got out of the gym around 8:30 pm, total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Barbell row:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
2x10 @ 40kg
Lat pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Deadlifts:
2x6 @ 40kg for warm-up and cool-down
2x6 @ 60kg
1x6 @ 75kg
One arm dumbbell row:
2 (2x10) @ 11.36kg per arm, total = 22.73kg for warm-up and cool-down
1 (2x10) @ 15.90kg per arm, total = 31.81kg
2 (2x10) @ 20.45kg per arm, total = 40.90kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
10 mins on the treadmill @ speed = 8.5kmph and gradient = 0
40 mins on the treadmill @ speed = 8.0kmph and gradient = 0
10 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 7.45km jogged / brisk walked and around 665 calories burned.
I reckon I may have gone overboard with tonight's training as I was trying to avoid the traffic jam from going home. Unfortunately, I was unable to avoid the traffic jam, it took me about 30 minutes to get home from my office. Considering that it's less than 10 mins days when it is quieter.
I got off work around 6:30pm and got into the gym around 6:45 pm. Fortunately, the gym was quite empty today and there were plenty of unoccupied equipments. As such, I decided to go nuts on my weight training and cardiovascular training today.
I got out of the gym around 8:30 pm, total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
Barbell row:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
2x10 @ 40kg
Lat pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Deadlifts:
2x6 @ 40kg for warm-up and cool-down
2x6 @ 60kg
1x6 @ 75kg
One arm dumbbell row:
2 (2x10) @ 11.36kg per arm, total = 22.73kg for warm-up and cool-down
1 (2x10) @ 15.90kg per arm, total = 31.81kg
2 (2x10) @ 20.45kg per arm, total = 40.90kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
10 mins on the treadmill @ speed = 8.5kmph and gradient = 0
40 mins on the treadmill @ speed = 8.0kmph and gradient = 0
10 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 7.45km jogged / brisk walked and around 665 calories burned.
I reckon I may have gone overboard with tonight's training as I was trying to avoid the traffic jam from going home. Unfortunately, I was unable to avoid the traffic jam, it took me about 30 minutes to get home from my office. Considering that it's less than 10 mins days when it is quieter.
Wednesday, March 10, 2010
Work Day Gym Session 10/03/2010
Work Day Gym Session 10/03/2010
I got off work around 6:45pm and got into the gym around 7:00 pm. Unfortunately, the gym was crowded and there were not enough equipments for my usual weight sessions. As such, I decided to opt for a full cardiovascular training session instead.
I left the gym around 8:20pm. Total time spent in the gym = 1 hour 20 mins (a bit longer than usual)
My workout routine as follows:
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 5.0 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 8.51km jogged / brisk walked and around 770 calories burned.
I will not be able to hit the gym tomorrow due to transportation issues. Fortunately, from tomorrow onwards, I won't have that problem anymore as I will be getting my own car (actually it's a 4WD Jeep). Perhaps I am able to do my gym sessions almost everyday without fail.
I got off work around 6:45pm and got into the gym around 7:00 pm. Unfortunately, the gym was crowded and there were not enough equipments for my usual weight sessions. As such, I decided to opt for a full cardiovascular training session instead.
I left the gym around 8:20pm. Total time spent in the gym = 1 hour 20 mins (a bit longer than usual)
My workout routine as follows:
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 5.0 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 8.51km jogged / brisk walked and around 770 calories burned.
I will not be able to hit the gym tomorrow due to transportation issues. Fortunately, from tomorrow onwards, I won't have that problem anymore as I will be getting my own car (actually it's a 4WD Jeep). Perhaps I am able to do my gym sessions almost everyday without fail.
Monday, March 8, 2010
Work Day Gym Session 08/03/2010
Work Day Gym Session 08/03/2010
I got off work more or less on time today around 6:15 pm. I had the Monday blues and was looking forward to skip my gym session.
I got into the gym around 6:45pm and got off around 8:00pm. Total time spent in gym = 1 hour 45 mins.
My workout routine as follows:
Dumbbell overhead extension:
2x10 @ 21.59kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
Barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg
Skullcrusher:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 30kg
Narrow grip pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Tricep pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 20kg
1x10 @ 25kg
Dumbbell bicep curls:
2 (2x10) @ 7.95kg per arm, total = 15.09kg for warm-up and cool-down
1 (2x10) @ 10.22kg per arm, total = 20.44kg
2 (2x10) @ 12.5kg per arm, total = 25kg
30 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 4.0 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 4.40km jogged / brisk walked and around 395 calories burned.
I was quite happy with the fact that I managed to jog for another 30 minutes after my exhausting weight session which was heavily focused on biceps and triceps. I am looking forward to my next gym session soon to do those heavy lifts that I haven't been doing for the past 2 months.
I got off work more or less on time today around 6:15 pm. I had the Monday blues and was looking forward to skip my gym session.
I got into the gym around 6:45pm and got off around 8:00pm. Total time spent in gym = 1 hour 45 mins.
My workout routine as follows:
Dumbbell overhead extension:
2x10 @ 21.59kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
Barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg
Skullcrusher:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 30kg
Narrow grip pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Tricep pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 20kg
1x10 @ 25kg
Dumbbell bicep curls:
2 (2x10) @ 7.95kg per arm, total = 15.09kg for warm-up and cool-down
1 (2x10) @ 10.22kg per arm, total = 20.44kg
2 (2x10) @ 12.5kg per arm, total = 25kg
30 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 4.0 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 4.40km jogged / brisk walked and around 395 calories burned.
I was quite happy with the fact that I managed to jog for another 30 minutes after my exhausting weight session which was heavily focused on biceps and triceps. I am looking forward to my next gym session soon to do those heavy lifts that I haven't been doing for the past 2 months.
Weekend Non Gym Session 07/03/2010
Weekend Non Gym Session 07/03/2010
I woke up fairly early today around 8:30 am. I played some Plants Vs Zombie prior to having my breakfast. The weather was pretty humid and windy.
The stats of the walk is as follows:
Sunday, 07/03/2010, light cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Recently, I have purchased a new gamepad for my PC, ie. the Microsoft Xbox 360 controller. The reason of this purchase was this gamepad would be automatically configured for games under the Games for Windows Live banner (not that I really enjoy using that service). The cost of this item is RM119 from All IT Hypermart located in the Ikano Power Centre, the Curve.
Here are some photos of my new gamepad:
1. Front view of Xbox 360 controller
2. Alternate front view of Xbox 360 controller
3. Xbox 360 controller out of its package
This gamepad is sort of to replace my Logitech Rumblepads 2. However, after some testing, I still somewhat prefer my Logitech Rumblepad 2 at the moment compared to the Xbox 360 controller.
Here are some photos of my old gamepads:
1. Front shot of Logitech Rumblepad 2
2. Side view of my Logitech Rumblepad 2
3. Two Logitech Rumblepad 2 together.
I woke up fairly early today around 8:30 am. I played some Plants Vs Zombie prior to having my breakfast. The weather was pretty humid and windy.
The stats of the walk is as follows:
Sunday, 07/03/2010, light cardio session
30 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Recently, I have purchased a new gamepad for my PC, ie. the Microsoft Xbox 360 controller. The reason of this purchase was this gamepad would be automatically configured for games under the Games for Windows Live banner (not that I really enjoy using that service). The cost of this item is RM119 from All IT Hypermart located in the Ikano Power Centre, the Curve.
Here are some photos of my new gamepad:
1. Front view of Xbox 360 controller
2. Alternate front view of Xbox 360 controller
3. Xbox 360 controller out of its package
This gamepad is sort of to replace my Logitech Rumblepads 2. However, after some testing, I still somewhat prefer my Logitech Rumblepad 2 at the moment compared to the Xbox 360 controller.
Here are some photos of my old gamepads:
1. Front shot of Logitech Rumblepad 2
2. Side view of my Logitech Rumblepad 2
3. Two Logitech Rumblepad 2 together.
Wednesday, March 3, 2010
Work Day Gym Session 03/03/2010
Work Day Gym Session 03/03/2010
I got off work more or less on time today around 6:30 pm . I was looking forward to today's weight training session as I have not been doing any weight training session for the past 2 months.
I got into the gym around 6:45pm and got off around 8:00pm. Total time spent in gym = 1 hour 15 mins.
My workout routine as follows:
Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg
Pullover:
2x10 @ 21.59kg for warm-up and cool-down
1x10 @ 22.72kg
1x10 @ 25kg
1x10 @ 27.27kg
Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 10.22kg per arm, total = 20.45kg
2x10 @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
2x10 @ 40kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
15 mins on the treadmill @ speed = 8.0kmph and gradient = 0
3 mins on the treadmill @ speed = 8.5kmph and gradient = 0
3 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 2.69km jogged and brisk walked and around 230 calories burned.
I was not at my peak for the weight training and had to cut short my 30 minutes jog on the treadmill due to transportation issue. It seems that my body was not taxed hard enough today, I may need to pull another gym session tomorrow if applicable.
I got off work more or less on time today around 6:30 pm . I was looking forward to today's weight training session as I have not been doing any weight training session for the past 2 months.
I got into the gym around 6:45pm and got off around 8:00pm. Total time spent in gym = 1 hour 15 mins.
My workout routine as follows:
Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg
Pullover:
2x10 @ 21.59kg for warm-up and cool-down
1x10 @ 22.72kg
1x10 @ 25kg
1x10 @ 27.27kg
Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 10.22kg per arm, total = 20.45kg
2x10 @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
2x10 @ 40kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
15 mins on the treadmill @ speed = 8.0kmph and gradient = 0
3 mins on the treadmill @ speed = 8.5kmph and gradient = 0
3 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 2.69km jogged and brisk walked and around 230 calories burned.
I was not at my peak for the weight training and had to cut short my 30 minutes jog on the treadmill due to transportation issue. It seems that my body was not taxed hard enough today, I may need to pull another gym session tomorrow if applicable.
Monday, March 1, 2010
Work Day Gym Session 01/03/2010
Work Day Gym Session 01/03/2010
I got off work pretty early today around 6:00 pm as I have just recovered from my illness last Thursday dated 25/02/2010. I was contemplating to skip gym. However, after much thought, I decided to hit the gym.
I got into the gym around 6:15 pm and got off gym around 7:30 pm, total time spent in the gym = 1 hour and 15 mins.
My workout routine as follows:
45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in 8.00km brisked walked and jogged, around 635 calories burned.
Towards the end of the jog, I felt a lot better and is looking forward for a weight session on tomorrow or Wednesday depending on my recovery.
I got off work pretty early today around 6:00 pm as I have just recovered from my illness last Thursday dated 25/02/2010. I was contemplating to skip gym. However, after much thought, I decided to hit the gym.
I got into the gym around 6:15 pm and got off gym around 7:30 pm, total time spent in the gym = 1 hour and 15 mins.
My workout routine as follows:
45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in 8.00km brisked walked and jogged, around 635 calories burned.
Towards the end of the jog, I felt a lot better and is looking forward for a weight session on tomorrow or Wednesday depending on my recovery.
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