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.
Tuesday, September 28, 2010
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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