Weekend Non Gym Session 29/05/2010
Today, I participated in the Wesak Day procession although I was not really a religious person nor into Buddhism with my friends. My mother insisted that I participate in this since I have yet to be in one from the day I came back from Melbourne.
The procession started around 7:00 pm and ended around 9:00 pm. There were quite a number of well decorated floats as well as a sizeable followers in the procession. Unfortunately, I was wearing flip flops throughout the ordeal and it really hurts my feet by the end of the whole thing.
Nonetheless, I considered it as sort of a workout routine. Here are what I think the stats should be:
Saturday, 29/05/2010, medium cardio session
1 hour 45 mins walking for Wesak Day around Petaling Jaya area
* Resulted in 500 calories burned and about 6.5 km walked(estimated)
Although it was a public holiday on Friday, I still felt that this weekend was far too short for me.
Saturday, May 29, 2010
Tuesday, May 25, 2010
Work Day Gym Session 25/05/2010
Work Day Gym Session 25/05/2010
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
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
2x10 @ 50kg
1x10 @ 60kg
1x1 @ 70kg
* I was not able to do 70kg bench press today. As such, I switch to a lighter weight (ie. 50kg only)
Dumbbells chest 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
Dumbbell pullovers:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
Legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
1x10 @ 125kg
1x10 @ 145kg
1x10 @ 165kg
Cable narrow grip row - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 42.5kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
2x10 @ 52.5kg
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.59km brisked walked, around 231 calories burned.
I may pull another gym session tomorrow or Thursday as I need to be at office anyways.
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
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
2x10 @ 50kg
1x10 @ 60kg
1x1 @ 70kg
* I was not able to do 70kg bench press today. As such, I switch to a lighter weight (ie. 50kg only)
Dumbbells chest 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
Dumbbell pullovers:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
Legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
1x10 @ 125kg
1x10 @ 145kg
1x10 @ 165kg
Cable narrow grip row - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 42.5kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
2x10 @ 52.5kg
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.59km brisked walked, around 231 calories burned.
I may pull another gym session tomorrow or Thursday as I need to be at office anyways.
Friday, May 21, 2010
Work Day Gym Session 21/05/2010
Work Day Gym Session 21/05/2010
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbell bicep curls + Standing overhead tricep extensions (Super-set):
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down (biceps)
2x10 @ 20.45kg for warm-up and cool-down (triceps)
1 (2x10) @ 12.5kg per arm, total = 25kg (biceps)
1x10 @ 25kg (triceps)
2 (2x10) @ 14.77kg per arm, total = 29.54kg (biceps)
1x10 @ 29.54kg (triceps)
1x10 @ 31.81kg (triceps)
* In order to save some time, I have decided to use super-sets for this two weight exercise.
Lat pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 47kg
Leg curls - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Standing barbell bicep curls:
2x10 @ 20kg for warm-up and cool-down
3x10 @ 25kg
* By the time I started this I ran out of breath thus was unable to do this in proper form.
Skullcrushers:
2x10 @ 22.5kg
1x10 @ 25kg
2x10 @ 32.5kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.51km brisked walked and jogged, around 380 calories burned.
I may pull another gym session this weekend as I need to do some work in the office. Frankly, I really hate working on weekends.
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbell bicep curls + Standing overhead tricep extensions (Super-set):
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down (biceps)
2x10 @ 20.45kg for warm-up and cool-down (triceps)
1 (2x10) @ 12.5kg per arm, total = 25kg (biceps)
1x10 @ 25kg (triceps)
2 (2x10) @ 14.77kg per arm, total = 29.54kg (biceps)
1x10 @ 29.54kg (triceps)
1x10 @ 31.81kg (triceps)
* In order to save some time, I have decided to use super-sets for this two weight exercise.
Lat pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 47kg
Leg curls - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Standing barbell bicep curls:
2x10 @ 20kg for warm-up and cool-down
3x10 @ 25kg
* By the time I started this I ran out of breath thus was unable to do this in proper form.
Skullcrushers:
2x10 @ 22.5kg
1x10 @ 25kg
2x10 @ 32.5kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.51km brisked walked and jogged, around 380 calories burned.
I may pull another gym session this weekend as I need to do some work in the office. Frankly, I really hate working on weekends.
Tuesday, May 18, 2010
Work Day Gym Session 18/05/2010
Work Day Gym Session 18/05/2010
I got off work around 7:00 pm today, again later than usual. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 7:15pm and got off the gym around 9:00pm.
Total time spent in gym = 1 hour 45 mins
My workout routine is as follows:
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg
Wide grip pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 70kg
Full squat - smith machine:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 82.5kg
1x7 @ 92.5kg
*I could not push more reps for the final set as I was kinda worn out by then.
Triceps pull-down (rope) - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg
30 mins on the treadmill @ speed = 6.4 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km brisked walked , around 210 calories burned.
I hope to pull another gym session and also to work out more frequently from now onwards. I am trying to do at least 3 sessions of gym each week.
I got off work around 7:00 pm today, again later than usual. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 7:15pm and got off the gym around 9:00pm.
Total time spent in gym = 1 hour 45 mins
My workout routine is as follows:
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg
Wide grip pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 70kg
Full squat - smith machine:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 82.5kg
1x7 @ 92.5kg
*I could not push more reps for the final set as I was kinda worn out by then.
Triceps pull-down (rope) - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg
30 mins on the treadmill @ speed = 6.4 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km brisked walked , around 210 calories burned.
I hope to pull another gym session and also to work out more frequently from now onwards. I am trying to do at least 3 sessions of gym each week.
Weekend Non Gym Session 16/05/2010
Weekend Non Gym Session 16/05/2010
Due to the fact that I did not do another gym session this week, I decided to do long jog with my dog, Little Foot. I had this jog / brisk walk with Little Foot at the playground around 6:15 pm. The jog ended around 7:00 pm.
Here are the stats of the jog:
Saturday, 16/05/2010, medium cardio session
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 300 calories burned and about 4.8 km walked(estimated)
In other news, I have bought a new Playstation 3 Slim and Super Street Fighter 4 last Thursday. Due to the fact that I have been attending Insert Coin Malaysia's Super Street Fighter 4 gathering, I was hooked onto Super Street Fighter 4 and had to get my hands on it. As such, I have decided to spend my hard earn money on a Playstation 3 Slim last Wednesday. The Playstation 3 Slim arrived on Thursday from Johor Bahru.
Here are some photos of the said Playstation 3 Slim and Super Street Fighter 4:
1. Boxes of Playstation 3 Slim and Super Street Fighter 4
2. Playstation 3 Slim (front view)
3. Playstation 3 Slim (side view)
4. My entire work / game station setup
I have no regrets buying the Playstation 3 Slim and Super Street Fighter 4. However, I will still buy another copy of Super Street Fighter 4 if it ever gets released on PC.
Due to the fact that I did not do another gym session this week, I decided to do long jog with my dog, Little Foot. I had this jog / brisk walk with Little Foot at the playground around 6:15 pm. The jog ended around 7:00 pm.
Here are the stats of the jog:
Saturday, 16/05/2010, medium cardio session
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 300 calories burned and about 4.8 km walked(estimated)
In other news, I have bought a new Playstation 3 Slim and Super Street Fighter 4 last Thursday. Due to the fact that I have been attending Insert Coin Malaysia's Super Street Fighter 4 gathering, I was hooked onto Super Street Fighter 4 and had to get my hands on it. As such, I have decided to spend my hard earn money on a Playstation 3 Slim last Wednesday. The Playstation 3 Slim arrived on Thursday from Johor Bahru.
Here are some photos of the said Playstation 3 Slim and Super Street Fighter 4:
1. Boxes of Playstation 3 Slim and Super Street Fighter 4
2. Playstation 3 Slim (front view)
3. Playstation 3 Slim (side view)
4. My entire work / game station setup
I have no regrets buying the Playstation 3 Slim and Super Street Fighter 4. However, I will still buy another copy of Super Street Fighter 4 if it ever gets released on PC.
Monday, May 10, 2010
Work Day Gym Session 10/05/2010
Work Day Gym Session 10/05/2010
I got off work early today around 6:10 pm, got into the gym around 6:30pm and got off the gym around 8:00 pm.
Total time spent in gym = 1 hour 30 mins.
My workout routine as follows:
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
Barbell rows:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
Lat-pull down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg
Alternate dumbbells curls:
2 (2x10) @ 10.22kg per arm, total = 20.44kg 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) @ 13.63kg per arm, total = 27.27kg
Narrow grip pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
35 mins on exercise bike @ effort level = 5, maintain rpm at 50 and above
* Resulted in 5km cycled, around 160 calories burned.
I was unable to do my usual runs today as I ran out of breath from performing the deadlifts earlier. I need to regain my full strength as well as my stamina as soon as possible. I hope to pull another gym session either tomorrow or Wednesday.
I got off work early today around 6:10 pm, got into the gym around 6:30pm and got off the gym around 8:00 pm.
Total time spent in gym = 1 hour 30 mins.
My workout routine as follows:
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
Barbell rows:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
Lat-pull down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg
Alternate dumbbells curls:
2 (2x10) @ 10.22kg per arm, total = 20.44kg 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) @ 13.63kg per arm, total = 27.27kg
Narrow grip pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
35 mins on exercise bike @ effort level = 5, maintain rpm at 50 and above
* Resulted in 5km cycled, around 160 calories burned.
I was unable to do my usual runs today as I ran out of breath from performing the deadlifts earlier. I need to regain my full strength as well as my stamina as soon as possible. I hope to pull another gym session either tomorrow or Wednesday.
Saturday, May 8, 2010
Work Day Gym Session 07/05/2010
Work Day Gym Session 07/05/2010
I got off work around 6 pm today. Due to the fact that I didn't hit the gym since Tuesday, I was very eager to pull another gym session today eventhough it was a Friday. I got into the gym around 6:30pm and got off the gym around 8:00pm.
Total time spent in gym = 1 hour 30 mins
My workout routine is as follows:
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 8.59km jogged and around 766 calories burned.
After pulling off a gym session, I showered in the gym and head for the weekly Super Street Fighter 4 ("SSF4") gathering at the Curve. I socialised and played there up to midnight before heading home. It was an enjoyable experience, I can't wait for the next SSF4 gathering.
I got off work around 6 pm today. Due to the fact that I didn't hit the gym since Tuesday, I was very eager to pull another gym session today eventhough it was a Friday. I got into the gym around 6:30pm and got off the gym around 8:00pm.
Total time spent in gym = 1 hour 30 mins
My workout routine is as follows:
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 8.59km jogged and around 766 calories burned.
After pulling off a gym session, I showered in the gym and head for the weekly Super Street Fighter 4 ("SSF4") gathering at the Curve. I socialised and played there up to midnight before heading home. It was an enjoyable experience, I can't wait for the next SSF4 gathering.
Tuesday, May 4, 2010
Work Day Gym Session 04/05/2010
Work Day Gym Session 04/05/2010
I got off work around 7:00 pm today, later than usual. I was going to do a full blast gym session today, both cardiovascular and weights training. Unfortunately, time was not at my side. As such, I had to cut short my gym session to an hour instead of 1 hour 30 mins.
Total time spent in the gym = 1 hour.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 14.77kg per arm, total = 29.54kg for warm-up and cool-down
1x10 @ 20.45kg per arm, total = 40.90kg
2x10 @ 22.72kg per arm, total = 45.45kg
Dumbbells shoulder fliers:
3x10 @ 11.36kg per arm, total = 22.72
2x10 @ 12.5kg per arm, total = 25kg
Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x4 @ 40kg
* I did not have enough stamina to push for the final set
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
Lat-pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg
Due to the fact that I did not have enough time, I had to skip my cardiovascular session entirely today. I should be able to pull another gym session today after work. Hopefully I do not need to work as late as today.
I got off work around 7:00 pm today, later than usual. I was going to do a full blast gym session today, both cardiovascular and weights training. Unfortunately, time was not at my side. As such, I had to cut short my gym session to an hour instead of 1 hour 30 mins.
Total time spent in the gym = 1 hour.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 14.77kg per arm, total = 29.54kg for warm-up and cool-down
1x10 @ 20.45kg per arm, total = 40.90kg
2x10 @ 22.72kg per arm, total = 45.45kg
Dumbbells shoulder fliers:
3x10 @ 11.36kg per arm, total = 22.72
2x10 @ 12.5kg per arm, total = 25kg
Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x4 @ 40kg
* I did not have enough stamina to push for the final set
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
Lat-pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg
Due to the fact that I did not have enough time, I had to skip my cardiovascular session entirely today. I should be able to pull another gym session today after work. Hopefully I do not need to work as late as today.
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