Work Day Gym Session 30/12/2010
I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
1x2 @ 80kg failed
*I was unable to lower the barbell any closer to my chest.
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
*I was not able to do 110kg squats today as I am still suffering from flu.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 90kg
Bench dips:
3x10 @ body weight
10 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
20 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.30km jogged and brisk walked, around 250 calories burned.
Today's gym session was pretty disappointing. I hope to see some improvements once I am fully recovered from flu. I am hoping to pull another gym session either this weekend or next Monday.
Thursday, December 30, 2010
Monday, December 27, 2010
Work Day Gym Session 27/12/2010
Work Day Gym Session 27/12/2010
I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 95kg
1x4 @ 110kg
1x1 @ 110kg
* Failed at fourth rep, decided to do one rep to compensate.
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 41kg
1x10 @ 46kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 11kg
1x10 @ 15kg
45 mins on the exercise bike @ speed = 66 to 75 rpm and level = 8
* Resulted in 14.49km cycled, around 300 calories burned.
I have yet to fully recover from my flu. I opt for the exercise bike instead of my usual treadmill session. Further, I did not manage to squat as heavy as before. I hope to pull yet another gym session tomorrow as well as Thursday.
I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 95kg
1x4 @ 110kg
1x1 @ 110kg
* Failed at fourth rep, decided to do one rep to compensate.
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 41kg
1x10 @ 46kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 11kg
1x10 @ 15kg
45 mins on the exercise bike @ speed = 66 to 75 rpm and level = 8
* Resulted in 14.49km cycled, around 300 calories burned.
I have yet to fully recover from my flu. I opt for the exercise bike instead of my usual treadmill session. Further, I did not manage to squat as heavy as before. I hope to pull yet another gym session tomorrow as well as Thursday.
Weekend Non Gym Session 26/12/2010
Weekend Non Gym Session 26/12/2010
Due to the fact that I was sick for the past few days, I was unable to hit the gym as I initially planned. On Sunday, I was feeling a lot better and thus decided to give "Little Foot" a walk / jog before having my dinner.
As such, I brought him to the park around 5:30pm. The entire ordeal took about 1 hour.
Here are the stats of the said walk:
Sunday, 27/12/2010, light cardio session
60 mins walking and jogging with Little Foot around the park for 7 times
* Resulted in 360 calories burned and about 4.9km walked and jogged (estimated)
I hope to recover from this flu by Monday as I am really eager to hit the gym thereafter. It has been one since my last weight training session.
Wednesday, December 22, 2010
Work Day Gym Session 22/12/2010
Work Day Gym Session 22/12/2010
I got off work around 6:30 pm and got into the gym around 7:00 pm. I completed my 1 hour run by 8:10pm and was on my way home.
Total time spent in the gym = 1 hour 5 mins.
My workout routine as follows:
45 mins on the treadmill @ speed = 8.0kmph and gradient = 0
16 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 7.4km jogged and around 610 calories burned.
I am planning to hit the gym on this week yet again due to the fact that I need to meet my twice per week minimum gym sessions. I will probably do a full blast gym session for my next session.
I got off work around 6:30 pm and got into the gym around 7:00 pm. I completed my 1 hour run by 8:10pm and was on my way home.
Total time spent in the gym = 1 hour 5 mins.
My workout routine as follows:
45 mins on the treadmill @ speed = 8.0kmph and gradient = 0
16 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 7.4km jogged and around 610 calories burned.
I am planning to hit the gym on this week yet again due to the fact that I need to meet my twice per week minimum gym sessions. I will probably do a full blast gym session for my next session.
Friday, December 17, 2010
Work Day Gym Session 17/12/2010
Work Day Gym Session 17/12/2010
I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
*Maintaining a 110kg squat for 5 repetitions.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 105kg
1x1 @ 100kg
1x1 @ 90kg
*Some improvements here but was short lived.
Bench dips:
3x8 @ body weight
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.10km jogged, around 348 calories burned.
Some improvements for my weight sessions. Looking forward to the next gym session, probably next Tuesday.
I got off work early around 5:30pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
*Maintaining a 110kg squat for 5 repetitions.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 105kg
1x1 @ 100kg
1x1 @ 90kg
*Some improvements here but was short lived.
Bench dips:
3x8 @ body weight
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.10km jogged, around 348 calories burned.
Some improvements for my weight sessions. Looking forward to the next gym session, probably next Tuesday.
Monday, December 13, 2010
Annual Leave Day Gym Session 13/12/2010
Annual Leave Day Gym Session 13/12/2010
I was on leave from work today. I have not hit the gym since last Wednesday and I decided that I would need to do some exercises today. I head off to the gym around 4:50 pm. I got into the gym around 5:30pm and got off the gym around 7:00pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
* I didn't expect to be able to do a 110kg squat today.
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Inclined barbells benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.
I had to do this gym session as I will be heading for a buffet tomorrow and may not be able to do another gym session on Wednesday as well. I felt great after being able to do that 110kg squats again.
I was on leave from work today. I have not hit the gym since last Wednesday and I decided that I would need to do some exercises today. I head off to the gym around 4:50 pm. I got into the gym around 5:30pm and got off the gym around 7:00pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
* I didn't expect to be able to do a 110kg squat today.
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Inclined barbells benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.
I had to do this gym session as I will be heading for a buffet tomorrow and may not be able to do another gym session on Wednesday as well. I felt great after being able to do that 110kg squats again.
Wednesday, December 8, 2010
Work Day Gym Session 08/12/2010
Work Day Gym Session 08/12/2010
I got off work early around 6:00pm and I got into the gym around 6:30 pm and got off the gym around 8:00pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I had to tone down the squats as I have just recovered from having diarrhea.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 100kg
1x2 @ 100kg
*Some improvements here albeit not being able to do the 5 repetitions straight.
Flat dumbbells benchpress:
1x10 @ 11kg per arm, total = 22kg for warm-up
1x10 @ 22kg per arm, total = 44kg
Flat barbells benchpress:
1x10 @ 20kg for cool-down
1x5 @ 60kg
1x5 @ 70kg
Bench dips:
3x8 @ body weight
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.
Some improvements for my weight sessions. Not so much for my cardiovascular session. I will pull another light gym session tomorrow as I won't be free on Friday.
I got off work early around 6:00pm and I got into the gym around 6:30 pm and got off the gym around 8:00pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I had to tone down the squats as I have just recovered from having diarrhea.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 100kg
1x2 @ 100kg
*Some improvements here albeit not being able to do the 5 repetitions straight.
Flat dumbbells benchpress:
1x10 @ 11kg per arm, total = 22kg for warm-up
1x10 @ 22kg per arm, total = 44kg
Flat barbells benchpress:
1x10 @ 20kg for cool-down
1x5 @ 60kg
1x5 @ 70kg
Bench dips:
3x8 @ body weight
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.
Some improvements for my weight sessions. Not so much for my cardiovascular session. I will pull another light gym session tomorrow as I won't be free on Friday.
Public Holiday Non Gym Session 07/12/2010
Public Holiday Non Gym Session 07/12/2010
I woke up fairly early around 8:30 am after being disturb by my neighbour. I was still suffering from diarrhea I had on Monday.
I decided to bring him to the park around 6:00 pm and the entire walk took around 50 minutes.
Here are the stats of the said walk:
Tuesday, 07/12/2010, medium cardio session (Evening)
50 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 350 calories burned and about 6.00km walked and jogged(estimated)
Unfortunately, I was still suffering from my illness and was unable to pull a gym session that day. Nonetheless, I am looking forward to my next gym session.
I woke up fairly early around 8:30 am after being disturb by my neighbour. I was still suffering from diarrhea I had on Monday.
I decided to bring him to the park around 6:00 pm and the entire walk took around 50 minutes.
Here are the stats of the said walk:
Tuesday, 07/12/2010, medium cardio session (Evening)
50 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 350 calories burned and about 6.00km walked and jogged(estimated)
Unfortunately, I was still suffering from my illness and was unable to pull a gym session that day. Nonetheless, I am looking forward to my next gym session.
Weekend Non Gym Session 05/12/2010
Weekend Non Gym Session 05/12/2010
I woke up fairly early around 8:30 am eventhough it was a Sunday. Since my dad was busy, I decided to give walk with Little Foot.
I brought him to the park around 9:00am and the entire walk took around 15 minutes.
Here are the stats of the said walk:
Sunday, 05/12/2010, light cardio session (Morning)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked and jogged(estimated)
Unfortunately, I was too lazy to travel down to KL Sentral to do my gym session. I am looking forward to my next gym session.
I woke up fairly early around 8:30 am eventhough it was a Sunday. Since my dad was busy, I decided to give walk with Little Foot.
I brought him to the park around 9:00am and the entire walk took around 15 minutes.
Here are the stats of the said walk:
Sunday, 05/12/2010, light cardio session (Morning)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked and jogged(estimated)
Unfortunately, I was too lazy to travel down to KL Sentral to do my gym session. I am looking forward to my next gym session.
Friday, December 3, 2010
Work Day Gym Session 03/12/2010
Work Day Gym Session 03/12/2010
This is my first gym session in December 2010. I got off work around 6:30 pm and got into the gym around 7:00 pm. I completed my 1 hour run by 8:10pm and was on my way home.
Total time spent in the gym = 1 hour 5 mins.
My workout routine as follows:
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
1 mins on the treadmill @ speed = 5.0kmph and gradient = 0
* Resulted in 8.01km jogged and around 700 calories burned.
I am planning to hit the gym on this weekend yet again due to the fact that I need to probably check out the place thoroughly again. I will probably do a full blast gym session for my next session.
This is my first gym session in December 2010. I got off work around 6:30 pm and got into the gym around 7:00 pm. I completed my 1 hour run by 8:10pm and was on my way home.
Total time spent in the gym = 1 hour 5 mins.
My workout routine as follows:
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
1 mins on the treadmill @ speed = 5.0kmph and gradient = 0
* Resulted in 8.01km jogged and around 700 calories burned.
I am planning to hit the gym on this weekend yet again due to the fact that I need to probably check out the place thoroughly again. I will probably do a full blast gym session for my next session.
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