Weekend Gym Session 26/02/2011

Weekend Gym Session 26/02/2011

I was quite upset since I didn't do much exercise when I was stationed overseas. As such, I decided that I had to do a gym session today no matter what. Instead of going to my usual gym located in KL Sentral, I went for EITP gym which was located near Atria. It cost RM20 for me to do a gym session there.

I got into the gym around 5:15pm and left the gym around 6:45pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
2x5 @ 95kg
*Not quite used to the weights in the EITP gym.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 42.5kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 11.6kg
2x10 @ 15kg

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
25 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
3 min on the treadmill @ speed = 4.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km jogged, around 250 calories burned.

After completing my gym session, I decided to give Little Foot a walk at the park nearby. Here are the stats of the walk:

Saturday, 26/02/2011, light cardio session (evening)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked (estimated)

I am planning to hit the gym tomorrow again although I am quite hesitant to pay RM20 for another gym session. Unfortunately, I may not have a choice as I would be very busy for the coming month, ie. March.

Work Day Gym Session 22/02/2011

Work Day Gym Session 22/02/2011

I got off work about 6:30 pm and got into the gym about 6:45 pm. I completed my entire gym session by 8:00 pm.

Total time spent in the gym = 1 hour 15 mins

65 mins on the exercise bike @ level = 6
5 mins on the exercise bike @ level = 0
* Resulted in 22km cycled, around 450 calories burned.

I had to do this gym session in Mercure hotel located in Hanoi as I was stationed in Hanoi, Vietnam for a job which lasted about 3 days. I can't wait to get back to my regular gym session.

Weekend Non Gym Session 13/02/2011

Weekend Non Gym Session 13/02/2011

I woke up fairly late today around 9:30 am after being disturb by my dog, Little Foot. I had a late night before working on some assignments.

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:

Sunday, 13/02/2011, medium cardio session (morning)
55 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 250 calories burned and about 4.8km walked and jogged(estimated)

I will be going to Ho Chih Minh, Vietnam for work tomorrow, I hope everything will be fine. I look forward in having Vietnamese food.

Work Day Gym Session 17/02/2011

Work Day Gym Session 17/02/2011

I am quite upset today. As such, I decided to avoid any weight training for this session and instead focus on cardiovascular exercises such as jogging on the treadmill. I got into the gym early today about 7:15 pm, I got out off the gym about 8:30 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

60 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%

* Resulted in 8.1km jogged and walked, around 710 calories burned.

After completing this gym session, I felt marginally better. However I still hope to pull another gym session before my overseas job by this Sunday latest.

Work Day Gym Session 11/02/2011

Work Day Gym Session 11/02/2011

I got off work about 6:15 pm and got into the gym about 6:30 pm. I completed my entire gym session by 8:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 95kg
1x5 @ 100kg
*I want my 110kg squat back, damn it!

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

Bench dips:
4x10 @ bodyweight

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg

10 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
20 mins on the treadmill @ speed = 6.5 kmph and gradient = 0% for cool-down
1 min on the treadmill @ speed = 5.5 kmph and gradient = 0%
* Resulted in 3.00km walked, around 175 calories burned.

I am not satisfied with this gym session as I ended up walking 30 mins instead of jogging for 30 mins. As such, I need to push myself for another gym session this Sunday if possible.

Work Day Gym Session 08/02/2011

Work Day Gym Session 08/02/2011

I got off work about 6:30 pm and got into the gym about 6:45 pm. I completed my entire gym session by 8:00 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x1 @ 100kg (failed)
1x4 @ 100kg
*Almost back to normal. However, that failing 1 rep at 100kg might be quite dangerous.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 45kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 55kg
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 4.00km jogged, around 355 calories burned.

I performed terribly at cardiovascular exercise today. I didn't had enough stamina and had to stop almost every 3-4 mins to rest and catch my breath. I am gonna try to workout tomorrow if I am able to.

Weekend Non Gym Session 06/02/2011

Weekend Non Gym Session 06/02/2011

I was looking for a gym closed by where I lived to go to. Unfortunately, by the time I head to the said gym it was 6:30 pm and the said gym was going to close at 7:00pm. I figured that I might as well save my money and go for a jog with my dog.

I headed home and brought my dog out for a walk / jog. We got out about 6:35pm and the entire ordeal took about an hour.

Here are the stats of the walk / jog:

Sunday, 06/02/2011, heavy cardio session (evening)
60 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 400 calories burned and about 6.0km walked and jogged(estimated)

I will have to pull two gym sessions next week as I have not been to the gym since the last session which is on 28/01/2010.

Public Holiday Non Gym Session 03/02/2011

Public Holiday Non Gym Session 03/02/2011

Today is the first day of Chinese New Year which is a public holiday for Malaysia. I woke up fairly early today around 8:30 am and decided to bring my dog to the park around 10:00 am prior to heading back to my home town Muar, Johor.

The entire walk took around 50 minutes.

Here are the stats of the said walk:

Thursday, 03/02/2011, medium cardio session (morning)
45 mins walking and jogging with Little Foot around the park for 7 times
* Resulted in 280 calories burned and about 4.2km walked and jogged(estimated)

I will be driving back today, I hope there won't be massive traffic jams. Me and my sister will be heading off to Muar, Johor about 1pm today.

Annual Leave Non Gym Session 02/02/2011

Annual Leave Non Gym Session 02/02/2011

I woke up fairly early today around 8:30 am after being disturb by my dog, Little Foot. I had a late night before playing PC games.

I decided to bring him to the park around 10:00 am and the entire walk took around 40 minutes.

Here are the stats of the said walk:

Wednesday, 02/02/2011, medium cardio session (morning)
40 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 250 calories burned and about 3.60km walked and jogged(estimated)

I am going to travel back to my hometown Muar, Johor tomorrow. I look forward in meeting my grandmother and cousins.