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.
Saturday, October 30, 2010
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Subscribe to:
Posts (Atom)
