Work Day Gym Session 29/04/2011

Work Day Gym Session 29/04/2011

I was not feeling well today, came home early and rest for a few hours before heading out to do some exercises. I got into the gym about 7:30 pm and got off the gym about 9 pm.

Total time spent in the gym = 1 hour 30 mins

Standing overhead barbell press:

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

1x6 @ 40kg

1x6 @ 45kg

1x6 @ 50kg

*I was quite happy with this as I was able to pull of a 50kg overhead press with an extra repetition.

Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 75kg
1x6 @ 80kg
1x6 @ 90kg

Plate raise:

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

2x10 @ 10kg

1x10 @ 15kg

Tricep pull-downs - fixed weight:

2x10 @ 20kg for warm-up and cool-down

1x10 @ 25kg

1x10 @ 30kg
1x10 @ 35kg

30 mins on the exercise bike @ power level = 100 watt, speed maintain at 80 rpm
* Resulted in 10km cycled, around 250 calories burned.

I am happy that I was able to pull 2 gym sessions this week. I am looking forward to do another tomorrow or Sunday although my palms are quite numb from doing deadlifts earlier.

Work Day Gym Session 26/04/2011

Work Day Gym Session 26/04/2011

I had to workout during lunch time to day as I do not have much time after work these days. I got into the gym about 12:30 pm and got out of the gym by 1:30 pm.

Total time spent in the gym = 1 hour

My workout routine:

Squats:

2x6 @ 60kg for warm-up and cool-down

1x6 @ 80kg

1x6 @ 90kg

1x6 @ 100kg

*I was quite happy with this as I was able to pull of a 100kg squat with an extra repetition.

Flat Barbell Benchpress:
2x6 @ 50kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg

Lat pull-down - fixed weight:

2x10 @ 30kg for warm-up and cool-down

1x10 @ 40kg

1x10 @ 45kg
1x10 @ 50kg

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

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%

1 mins on the treadmill @ speed = 5.0kmph and gradien = 0% for cool-down

* Resulted in 1.8km jogged and walked, around 165 calories burned.

From the looks of it, I may have to permanently shift my gym sessions to lunch time and since lunch time is far to short to do a full gym session, I may be required to pull more gym sessions.

Work Day Gym Session 20/04/2011

Work Day Gym Session 20/04/2011

I got off work about 5:30pm today just to hit the gym and go back to work thereafter.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

55 mins on the treadmill @ speed = 8.0 kmph and gradient = 2%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%

1 mins on the treadmill @ speed = 5.0kmph and gradien = 0% for cool-down

* Resulted in 7.6km jogged and walked, around 550 calories burned.

I was quite upset with the performance above as I would usually be able to jog 8km within an hour on the treadmill. I need to pick up the pace in order to finish the incoming Standard Chartered marathon that I'll join soon enough.

Weekend Non Gym Session 16/04/2011

Weekend Non Gym Session 16/04/2011

I woke up late today. As such, I brought Little Foot for a jog in the park about 7pm.

The entire ordeal took about 40 mins.

Here are the stats of the said walk:

Saturday, 16/04/2011, medium cardio session (morning)
40 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I just did a gym session not too longer ago. I look forward to my next gym session as I was able to do my gym sessions after work for the whole of last week.

Work Day Gym Session 15/04/2011

Work Day Gym Session 15/04/2011

I got off work about 6:30pm today, this is considered quite early compared to March 2011. I got into the gym about 6:45 pm and got out of the gym around 8:30pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Overhead shoulder press:

2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
*Actually, I was not in the mood for weights as I was too tired.

Squats:

2x5 @ 60kg for warm-up and cool-down

1x5 @ 80kg

1x5 @ 90kg

1x5 @ 100kg

*I was quite happy with this as I was able to pull of a 100kg squat.

Barbell row:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Lat pull-down - fixed weight:

2x10 @ 25 kg for warm-up and cool-down

1x10 @ 30kg

1x10 @ 40kg
1x10 @ 50kg

30 mins on exercise bike @ level = 10 out of 20 and maintaining speed at 70-80 rpm
1 min on exercise bike @ level = 1 out of 20 for cool-down
* Resulted in 20km cycled, around 178calories burned.

I am glad that I was able to pull a gym session off today. I look forward in doing some light exercises during the weekend, namely walking / jogging with my dog, Little Foot.

Work Day Gym Session 11/04/2011

Work Day Gym Session 11/04/2011

I got off work about 6pm today, this is considered quite early compared to March 2011. I got into the gym about 6:30 pm and got out of the gym around 7:45pm.

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 @ 70kg

1x5 @ 75kg

1x5 @ 80kg

* Much weaker than usual, hope to see some improvements in the future.

Inclined benchpress:

2x10 @ 20kg for warm-up and cool-down

1x5 @ 50kg

1x5 @ 60kg

1x5 @ 65kg

Cable crossover - fixed weight:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 23kg per arm, total = 46kg
1x10 @ 27kg per arm, total = 54kg
1x10 @ 32kg per arm, total = 64kg

Plate raise:

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

2x10 @ 10kg

1x10 @ 15kg

30 mins on cross trainer @ level = 10 out of 20 and maintaining speed at 70-80 spm
1 min on cross trainer @ level = 5 out of 20 for cool-down
* Resulted in 1km strided, around 198calories burned.

I am quite satisfied with this gym session with the exception of my weaker deadlifts. Also, that I managed to do two gym sessions in a row. I look forward into pulling another 2 gym sessions this week.

Weekend Gym Session 10/04/2011

Weekend Gym Session 10/04/2011

I woke up about 9 am today. I haven't done much exercise since March 2011. As such, I have decided to hit the gym around 3:30 pm today. I was too lazy to drive all the way to KL Sentral just for a gym session. I went to the EITP Fitness Centre which was far closer to my home than the KL Sentral one.

I got into the gym about 3:40 pm and complete the entire ordeal by 5:00 pm.

Total time spent in the gym = 1 hour 20 mins

My workout routine as follows:

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 2%

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

10 mins on the treadmill @ speed = 5.5kmph and gradien = 0% for cool-down

* Resulted in 3.20km jogged, around 300 calories burned.

30 mins exercise bike class @ level = 14 out of 50 and maintaining speed at 60 to 80 rpm.

Program used = uphill and downhill interval training

* Resulted in 10km cycled, around 200 calories burned.

I will try to pull more gym sessions during the week days so that I won't need to exercise during the weekends. I felt that this gym session was not worth the RM20 paid for.

Work Day Gym Session 06/04/2011

Work Day Gym Session 06/04/2011

Finally managed to find sometime off from work to hit the gym, got into the gym about 6:00pm. I got off the gym at about 8:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full squats:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 70kg
1x5 @ 75kg

40 mins exercise bike class with colleagues and team mates.
*According to instructor about 500 calories or more.

This is my first time attending a class in the gym. I don't find it particularly useful for myself but I won't mind joining my colleagues and team mates going for it.

This class primarily focuses on interval training (beginner stage). Good thing that I am able to breeze through the entire thing without much trouble.

Weekend Non Gym Session 03/04/2011

Weekend Non Gym Session 03/04/2011

I woke up about 8 am, slept about 1 am the night before. I was quite refresh. As such, I brought Little Foot for a jog in the park.

The entire ordeal took about 45 mins.

Here are the stats of the said walk:

Sunday, 03/04/2011, medium cardio session (morning)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 280 calories burned and about 5.6km walked and jogged (estimated)

I need to do some gym sessions as I have yet to do any for the whole of last week. Furthermore, from tomorrow onwards, all gym sessions shall be during lunch time.