Weekend Non Gym Session 27/03/2011

Weekend Non Gym Session 27/03/2011

I woke up about 11 am, slept about 1 am the night before. I was too tired to do much. As such, I didn't do any work in the morning nor in the afternoon. It has been almost 2 months straight that I have worked every weekend (ie. full 8 to 10 hours).

I was unable to push myself into the office. Thus, I was unable to bring myself to the gym thereafter. Knowing this, I decided to bring Little Foot for a jog tonight about 7:15 pm.

The entire ordeal took about 45 mins.

Here are the stats of the said walk:

Sunday, 27/03/2011, medium cardio session (evening)
45 mins walking and jogging with Little Foot around the park for 7 times
* Resulted in 250 calories burned and about 5.6km walked and jogged (estimated)

This is my final week of dealing with a major assignment. I have only to pull through up to this Thursday. I hope all goes well tomorrow and I'll be able to rest finally.

Work Day Gym Session 23/03/2011

Work Day Gym Session 23/03/2011

It has been 4 days since my last gym session. Again, due to time constraint, I have decided to pull another gym session during lunch time. Looks like this might have to be my workout routine from now onwards.

I got into the gym about 12:30 pm and got out of the gym around 1:45pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

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

1x5 @ 85kg
1x5 @ 90kg

Bench dips:

5x10 @ bodyweight

Standing barbell shoulder press:

2x6 @ 20kg for warm-up and cool-down

1x6 @ 30kg

1x6 @ 40kg

1x6 @ 45kg

15 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%

* Resulted in 2.00km jogged, around 180 calories burned.

Today I was finally able to jog for 15 minutes straight. I will strive to pull another gym session tomorrow or on Friday during lunch as well.

Weekend Gym Session 19/03/2011

Weekend Gym Session 19/03/2011

I haven't pull many gym sessions lately due to the heavy work load on March 2011. I decided today since I am at the office, I could spare like 1 hour for gym and an early dinner. As such, I got into the gym around 5pm and got out of the gym around 6pm.

Total time spent in the gym = 1 hour

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
* Resulted in 6.20km jogged and brisk walked, around 510 calories burned.

After completing my gym session today, I took shower and had my dinner at the restaurant, Zen before heading back to work.

Work Day Gym Session 15/03/2011

Work Day Gym Session 15/03/2011

It has been 4 days since my last gym session. I was recovering from that 30 minutes run for some reasons. Again, due to time constraint, I have decided to pull another gym session during lunch time. Looks like this might have to be my workout routine from now onwards.

I got into the gym about 12:45 pm and got out of the gym around 1:45pm.

Total time spent in the gym = 1 hour

My workout routine is as follows:

Full Squat - squat rack:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg

1x6 @ 85kg
1x6 @ 90kg

Flat benchpress:

2x6 @ 20kg for warm-up and cool-down

1x6 @ 50kg

1x6 @ 60kg

1x6 @ 65kg

Plate raise:

2x10 @ 5 kg for warm-up and cool-down

2x10 @ 10kg

1x10 @ 15kg

7 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
8 mins on the treadmill @ speed = 6.0kmph and gradient = 0% for cool-down

* Resulted in 1.50km jogged, around 122 calories burned.

I was unable to jog for 15 minutes straight. Perhaps this was due to the short rest period for each of my weight exercise above. I will pull another gym session tomorrow during lunch as well.

Work Day Gym Session 10/03/2011

Work Day Gym Session 10/03/2011

Due to time constraint lately, I had to pull a gym session today during lunch time. I may continue doing so in the future as I will most likely be too busy for my usual long workouts.

I got into the gym about 1 pm and got off the gym about 2pm:

Total time spent in the gym = 1 hour

My workout routine is as follows:

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
* Resulted in 5.10km jogged and brisk walked, around 410 calories burned.

After completing my gym session today, I took shower before heading back to work. I bought some sandwiches and ate those sandwiches in the office. I think this might be the only way I can do workouts for the coming months.

Weekend Non Gym Session 06/03/2011

Weekend Non Gym Session 06/03/2011

I woke up fairly early today around 8:30 am after being disturb by my dog, Little Foot. I had a late night before watching the Big Bang Theory and playing some PC Games.

I didn't not have the time to bring him out in the morning as I was working on my assignments. I was available to bring him out for a walk prior to having my dinner. As such, I had a jog with him at about 6:30 pm today.

Here are the stats of the jog:

Sunday, 06/03/2011, heavy cardio session (evening)
60 mins walking and jogging with Little Foot around the park for 9 times
* Resulted in 300 calories burned and about 5.4km walked and jogged(estimated)

I will not be going to Vietnam for awhile as I need to be back in Malaysia to concentrate on my existing workload. However, I am quite eager to pull a gym session tomorrow. It has been awhile since I did any compound exercises.

Work Day Gym Session 04/03/2011

Work Day Gym Session 04/03/2011

I got off work about 7:00 pm and got into the gym about 7:15 pm. I completed my entire gym session by 8:45 pm.

Total time spent in the gym = 1 hour 30 mins

Lat pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Benchpress - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

60 mins on the cross-trainer @ level = 8
* Resulted in 7km strided, around 400 calories burned.

Again, 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 2 days for this week. I can't wait to get back to my regular gym session.