Monday, January 31, 2011

Annual Leave Non Gym Session 31/01/2011

Annual Leave Non Gym Session 31/01/2011

I was on leave today. I woke up fairly late today, about 10 am. As such, I decided to walk my dog early in the evening prior to having dinner today.

The stats of the walk is as follows:

Monday, 31/01/2011, medium cardio session (evening)
60 mins walking and jogging with Little Foot around the park for 12 times
* Resulted in 350 calories burned and about 7.2km walked and jogged(estimated)

I tried to cause my dog to become too tired from such walks. Unfortunately, I was the one who suffered from this. I doubt I'll be able to pull any gym sessions this week as I will be quite busy.

Friday, January 28, 2011

Work Day Gym Session 28/01/2011

Work Day Gym Session 28/01/2011

I got off work about 6:30 pm and got into the gym about 6:45 pm. I completed my entire gym session by 8:30 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg

Bench dips:
3x10 @ body weight

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Lighter weights today as I was still quite tired from my overseas trip earlier this week.

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 350 calories burned.

I will try to pull another gym session this Sunday. I don't like the fact that I am unable to workout during week days and have to do my gym sessions on a Friday as well as weekends.

Weekend Non Gym Session 22/01/2011 and 23/01/2011

Weekend Non Gym Session 22/01/2011 and 23/01/2011

22/01/2011 was a Saturday, I woke up early in order to get ready for my trip to Vietnam on Sunday. Upon having my breakfast, I decided to give Little Foot a walk in the park before starting to pack my clothes and other stuff to bring to Vietnam.

The stats of the walk is as follows:

Saturday, 22/01/2011, light cardio session (morning)
30 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked and jogged(estimated)


On the 23/01/2011, I woke up early yet again, getting ready to head to the airport for my Vietnam assignment. Since I was up early, I decided to give Little Foot a walk in the park yet again today.

Sunday, 23/01/2011, medium cardio session (evening)
40 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked and jogged(estimated)

I'll need to pick up the pace for my gym sessions as I am currently one session behind my gym schedule. I'll pull a gym session once I am back from Vietnam.

Tuesday, January 18, 2011

Work Day Gym Session 18/01/2011

Work Day Gym Session 18/01/2011

I got off from work about 6:15 pm, I got into the gym about 6:30pm and got off the gym around 7:45pm.

Total time spent in the gym 1 hour 15 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 105kg
1x5 @ 110kg
* No changes.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 37.5kg
1x5 @ 40kg
1x5 @ 45kg
* Slightly lighter than usual.

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 11kg
2x10 @ 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 4.0km jogged, around 365 calories burned.

I was unable to do the barbell rows as I was still recovering from flu. I will not be able to hit the gym tomorrow or on Thursday. I will definitely have to pull another gym session on Friday.

Monday, January 17, 2011

Weekend Non Gym Session 15/01/2011

Weekend Non Gym Session 15/01/2011

I woke up really late today about 10:00 am. I have decided to walk my dog as I have promised him that I will definitely walk him today. Upon having my breakfast which consisted 3 fried eggs, combination of milk and tea, I took him for a walk.

The stats of the said walk is as follows:

Saturday, 15/01/2011, medium cardio session (morning)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 220 calories burned and about 4.8km walked and jogged(estimated)

I felt like I have not done enough exercise for this week in order to lose my fats. I hope to exercise more intensively and frequently from next week onwards.

Work Day Gym Session 14/01/2011

Work Day Gym Session 14/01/2011

I have yet to recover from flu today. I decided to avoid any weight training for this week and instead focus on light cardiovascular exercises such as jogging on the treadmill. I got into the gym early today about 6:15 pm, I got out off the gym about 7:30 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
31 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
* Resulted in 6.0km jogged and walked, around 510 calories burned.

After completing this gym session, I thought I would be able to avoid the traffic jam on Friday. Boy was I wrong. It took me an hour plus just to travel about 16km from my office to home.

Work Day Gym Session 12/01/2011

Work Day Gym Session 12/01/2011

I reckon I was coming down with flu today. As such, I decided to just stick to a light cardiovascular session today. I got into the gym around 6:30 pm and got off the gym around 7:40 pm.

Total time spent in the gym = 1 hour 10 mins

My workout routine as follows:

60 mins on the exercise bike @ level = 8 and speed maintain about 55 to 65 rpm
1 min on the exercise bike @ level = 0 and speed maintain about 55 to 65 rpm
* Resulted in 20.5km cycled, around 350 calories burned.

I hope to recover from this flu as soon as possible as I can't wait to get back to my weights routine by next week.

Annual Leave Non Gym Session 11/01/2011

Annual Leave Non Gym Session 11/01/2011

I was on leave today. I had to wake up around 3:00 am and to provide transportation for my parents to the airport. Upon returning from the airport, I was too tired and I crashed straight to bed. As such, I didn't not walk my dog early in the morning.

However, prior to having dinner today. I decided to give Little Foot a walk. The stats of the walk is as follows:

Tuesday, 11/01/2011, light cardio session (evening)
20 mins walking and jogging with Little Foot around the park for 5 times
* Resulted in 120 calories burned and about 3.0km walked and jogged(estimated)

It started raining heavily within 20 mins of my walk. I was hoping to walk him for at least an hour . Either way, I hope to pull two gym sessions this week.

Thursday, January 6, 2011

Work Day Gym Session 06/01/2011

Work Day Gym Session 06/01/2011

I got off work early around 6:00pm and I got into the gym around 6:15 pm and got off the gym around 7:45pm.

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 @ 50kg
1x5 @ 65kg
1x5 @ 70kg

Bench dips:
3x10 @ body weight

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 100kg

3 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
37 min on the treadmill @ speed = 6.0 kmph and gradient = 0%
* Resulted in 4.10km jogged and brisk walked, around 240 calories burned.


Today's gym session was again pretty disappointing. I hope to see some improvements once for my next gym session. I am hoping to pull another gym session either this weekend or next Monday.

Monday, January 3, 2011

Work Day Gym Session 03/01/2011

Work Day Gym Session 03/01/2011

This is my first day of gym for the year 2011. I got off work early around 6:00pm and I got into the gym around 6:15 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 105kg
1x5 @ 110kg
* Slight improvement here, was able to do 105kg instead of 100kg for my 4th set of full squats.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
* Some improvement here as well, managed to do 50kg standing barbell shoulder press.

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 41kg
1x5 @ 46kg
1x5 @ 50kg

20 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 min on the treadmill @ speed = 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.60km jogged and brisk walked, around 290 calories burned.

I was quite satisfied with today's gym session. Although I didn't not jog for 30 minutes straight, I was able to lift heavier than usual weights. As such, I am really looking forward to my next gym session either tomorrow or Wednesday.

My resolutions for 2011 dated 03/01/2011

My resolutions for 2011 dated 03/01/2011

2010 has passed. I managed to improve certain aspect of my career, health and to some extent happiness.
It is hard to believe that 2010 ended so quickly.

"What gets measured, gets done." I remembered this phrase from some health related websites and business related books.

As such, I have decided to list down my goals and targets for the year 2011 in accordance to the following sub-categories:

1. Health related goals (by end of this year)
- Commence working out in the morning prior office hours (ie. 6:30 am to 7:30 am)
- Reduce weight (focusing on the loss of body fat) from 85kg to 75kg
- Maintain a healthy diet (ie. eating as clean as possible in terms of nutrition)
- Limit alcohol consumption to red wine and beers

2. Weight session related goals (by end of this year)
- Flat barbell bench press = 100kg @ 5 reps
- Full squats = 140kg @ 5 reps
- Deadlifts = 140kg @ 5 reps
- Overhead shoulder press = 70kg @ 5 reps

3. Cardiovascular session related goals (by end of this year)
- Jogging on treadmill = 30 mins @ 9.0 kmph
- To be able to cover 10km within 65 mins on the treadmill
- Participate in at least 3 marathons @ 10km each
- To do fasting cardiovascular sessions time to time

4. Career wise
(by end of this year)
- Complete at least 7-8 speeches for Toastmaster.
- Get confirmed as soon as possible.
- Read as much as possible on industry trends and etc from Economist and other business related magazines.
- To complete all work assigned to me in a timely manner.
- To build professional relationship with team mates as well as superiors.
- To save at least 60% of my salary on a month to month basis
- To get several tailored made suits and some decent shoes.

5. Personal computer / gadgets related matters
(by end of this year)
- To replace my Cool IT Domino ALC Watercooler with Corsair H70 watercooler or better watercooler
- To overclock my i7 processor to 3.6Ghz minimum.
- To add another 6gb DDR3 ram
- To read 75% of the books I have in my iPad (iBook and Goodreader)
- To get a new office chair for my room
- To finish 50% of the games I have on my PC.

I am going to try my best in achieving the above goals and targets that I have set for myself. I look forward in having a productive and happy 2011.

Weekend Non Gym Session 02/01/2011

Weekend Non Gym Session 02/01/2011

I woke up too late today around 10:30 am after being disturb by my dog, Little Foot yet again. I had a far later night before celebrating my friend's birthday as well as the engagement of the other friend.

Prior to having dinner, I decided to bring him to the park around 7:00 pm and the entire walk took around 50 minutes.

Here are the stats of the said walk:

Sunday, 02/01/2011, medium cardio session
(Evening)
50 mins walking and jogging with Little Foot around the park for 9 times
* Resulted in 320 calories burned and about 5.40km walked (estimated)

I'll have to prepare myself for work as well as another gym session on Monday. As such, I went to bed around 11 pm. Hopefully I will be well-rested to pull another gym session tomorrow.

Weekend Non Gym Session 01/01/2011

Weekend Non Gym Session 01/01/2011

I woke up fairly late today around 9:30 am after being disturb by my dog, Little Foot. I had a late night before celebrating New Years eve with friends.

I decided to bring him to the park around 10:00 am and the entire walk took around 45 minutes.

Here are the stats of the said walk:

Saturday, 01/01/2011, medium cardio session
(morning)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 300 calories burned and about 4.80km walked and jogged(estimated)

I am going to have another session of party late evening later. I look forward in having fun with my old pals as well as having an awesome dinner.