Work Day Gym Session 29/06/2011

Work Day Gym Session 29/06/2011

I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 490 calories burned and 5.8km jogged and brisk walked.

I am eager to start my weight training. Unfortunately, I am still recovering from flu. Hopefully by this Friday, I will be able to continue my weight training sessions. I might need to change my routine back to the old 4 x 10.

Annual Leave Non Gym Session 27/06/2011

Annual Leave Non Gym Session 27/06/2011

Little Foot has been bugging me to bring him for a walk since Morning. Since I was not working today, I decided to give him a walk in the evening after having my haircut.

The entire ordeal took about 40 mins. The stats of the said walk is as follows:

Monday, 27/06/2011, light 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 am starting to miss my weight training sessions. It has been almost more than 2 weeks since my last weight training session. Thus, I will start weight training again once I recover from this flu.

Weekend Non Gym Session 26/06/2011

Weekend Non Gym Session 26/06/2011

I was suffering from flu. As such, I had to skip the Standard Chartered run in the morning. As I was feeling better towards the evening, I decided to give Little Foot a walk in the park.

The entire ordeal took about 1 hour and 15 mins.

Sunday, 26/06/2011, medium cardio session (evening)
75 mins walking and jogging with Little Foot around the park for 14 times
* Resulted in 350 calories burned and about 8.4km walked (estimated)

This walk took longer than usual as I was trying to replace the early morning run with this. My condition worsen after the walk.

Work Day Gym Session 22/06/2011

Work Day Gym Session 22/06/2011

I haven't been doing much running lately. Due to that, I decided to pull a full-cardiovascular gym session today. I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 660 calories burned and 7.5km jogged and brisk walked.

This will be my last running session before the 10km run this Sunday. However, I would try to pull another gym session tomorrow or Friday focusing on weight training.

Weekend Non Gym Session 18/06/2011

Weekend Non Gym Session 18/06/2011

I woke up fairly early today. As such, I brought Little Foot for a jog in the park about 9am.

The entire ordeal took about 30 mins. The stats of the said walk is as follows:

Saturday, 18/06/2011, light cardio session (morning)
30 mins walking and jogging with Little Foot around the park for 5 times
* Resulted in 100 calories burned and about 3.0km walked (estimated)

Frankly, I should be training for my 10km run next Sunday. However, I am recovering from the food poisoning I had on Friday.

Work Day Gym Session 15/06/2011

Work Day Gym Session 15/06/2011

I got into the gym quite late today during lunch time which was about 1:00 pm and got off the gym about 2:30 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Full barbell squat:

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

1x6 @ 90kg

1x6 @ 100kg

1x5 @ 110kg

*Failed at the last repetition. I was able to lower myself down but was unable to push myself up thereafter.

Inclined barbell benchpress:

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

1x6 @ 50kg

1x6 @ 60kg

1x5 @ 70kg

*Another personal record for inclined benchpress (ie. @ 70kg)

Triceps pulldown - fixed weight:

2x10 @ 23kg for warm-up and cool-down

1x10 @ 41kg

1x10 @ 45kg

1x10 @ 50kg

*This seems to be much easier with a straight bar instead of the usual y-shaped bar.

20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed

* Resulted in approximately 110 calories burned and 2km brisk walked.

I am quite happy with today's gym session as I was able to squat 110kg. However, I look forward to pulling another gym session either tomorrow or on Friday itself.

Work Day Gym Session 13/06/2011

Work Day Gym Session 13/06/2011

It was another Monday. Although I totally have no urge to hit the gym today, I was able to push myself into the gym about 12:45 pm. I got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 15 mins.

My workout routine is as follows:

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 530 calories burned and 6.3km jogged and brisk walked.

I am quite happy with today's gym session. However, I am still behind schedule in terms of building up my endurance to jog 45 minutes straight. This would have to be about 60 minutes worth of endurance before 26 June 2011.

Weekend Non Gym Session 12/06/2011

Weekend Non Gym Session 12/06/2011

I woke up early today. As such, I brought Little Foot for a jog in the park about 10am.

The entire ordeal took about 40 mins. The stats of the said walk is as follows:

Sunday, 12/06/2011, medium cardio session (morning)
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 140 calories burned and about 3.6km walked (estimated)

The weather outside was far too hot to my liking. As such, I didn't allocate any more time in walking Little Foot on that day itself.

Work Day Gym Session 10/06/2011

Work Day Gym Session 10/06/2011

I had a bit more time for lunch today as I am not as busy as I was yesterday. I headed off to the gym about 12:30 pm and started my workout immediately thereafter.

I got off the gym about 2:00 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

35 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 520 calories burned and 6km jogged and brisk walked.

I will have to pick up my pace if I am to complete the 10km run properly. So far I have problems pushing myself beyond 35 mins of jogging on the treadmill.

Work Day Gym Session 07/06/2011

Work Day Gym Session 07/06/2011

It was a Monday and to some extent I was not looking forward to exercising during lunch time. Nonetheless, I was able to pull a full cardiovascular session.

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

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 = 0.0%

3 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 370 calories burned and 4.3km jogged and brisk walked.

I will pull another gym session this week. Preferably twice before this weekend.

Work Day Gym Session 03/06/2011

Work Day Gym Session 03/06/2011

It is a Friday and it is extremely difficult to push myself into the gym. Fortunately, I was able to pull a gym session during lunch time.

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

Total time spent in the gym = 1 hour.

My workout routine is as follows:

Inclined barbell benchpress:

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

1x6 @ 50kg

1x6 @ 60kg

1x6 @ 70kg

* Doing a little better on this.

Barbell rows:

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

1x10 @ 40kg

1x10 @ 50kg

1x10 @ 60kg

Bench Dips:

5x10 @ bodyweight

Lat pull-down - fixed weight:

1x10 @ 20kg for warm-up

1x10 @ 35kg

1x10 @ 40kg

1x10 @ 45kg

1x10 @ 25kg for cool-down

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

10 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed = 5.0kmph and gradient = 0.0% for cool-down

* Resulted in approximately 230 calories burned and 3.4km jogged and brisk walked.

Judging from today's cardiovascular session, I am not ready for the incoming 10km jog on 26 June 2011. I need to pick-up the pace and train more frequently.