Work Day Gym Session 27/07/2011

Work Day Gym Session 27/07/2011

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:

Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x5 @ 50kg
*Failed in performing the last repetition.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
*Seems to be a bit too easy for me, will need to try 80kg for the next session.

Triceps pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 46kg
1x10 @ 51kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 176 calories burned and 9.86km cycled.

I won't be able to pull another gym session tomorrow during lunch time as I will have a lunch appointment. However, I planned to hit the gym on Friday either during lunch time or after working hours.

Work Day Gym Session 25/07/2011

Work Day Gym Session 25/07/2011

I got into the gym about 12:30 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

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

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

* Resulted in approximately 410 calories burned and 5.2km jogged and brisk walked.

I haven't sweat much lately. As such, I decided to do a full cardiovascular session today. To my surprise, my jog was pretty bad today.

Weekend Non Gym Session 24/07/2011

Weekend Non Gym Session 24/07/2011

I got up fairly early today about 8:30 am. After having my breakfast at the dumpling noodle place located in Damansara Uptown, I decided to give Little Foot another walk under the hot sun. Hopefully, he won't bug me after this walk

I got to the park about 9:45 am and the entire ordeal lasted up to 11:00 am.

The statistic for the walk is as follows

Sunday, 18/07/2011, heavy cardio session (morning)
75 mins walking and jogging with Little Foot around the park for 9 times
* Resulted in 300 calories burned and about 5.4km walked (estimated)

True enough, he didn't bother me after this. Other than that, I should have done two gym sessions instead of one this week.

Work Day Gym Session 19/07/2011

Work Day Gym Session 19/07/2011

I got into the gym about 12:15 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Inclined barbell benchpress:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x6 @ 32.5kg

Dumbbell standing overhead extension:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
*Been awhile since I did this.

30 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%

* Resulted in approximately 176 calories burned and 3.1km brisk walked.

For some reason, I was too tired today to perform my usual full squats. I have no idea what happened to me. I will try to pull another gym session tomorrow.

Weekend Non Gym Session 18/07/2011

Weekend Non Gym Session 18/07/2011

I got up fairly early today about 8:00 am. After having my breakfast, I decided to give Little Foot, my dog a walk of his life so that he won't bug me for walks after that.

I got to the park about 9:30 am and the entire ordeal lasted up to 11:00 am.

The statistic for the walk is as follows:

Sunday, 18/07/2011, heavy cardio session (morning)
90 mins walking and jogging with Little Foot around the park for 12 times
* Resulted in 350 calories burned and about 7.2km walked (estimated)

I had a relaxing afternoon as I just chilled at home. As such, I decided to pull another cardio session by jogging in the park. However, this time I did that alone.

The statistic for this 2nd cardiovascular session is as follows:

Sunday, 18/07/2011, heavy cardio session (Evening)
65 mins walking and jogging alone around the park for 14 times
* Resulted in 380 calories burned and about 8.4km walked (estimated)

After the jogs, I didn't feel tired and only felt the aftermath the next day.

Work Day Gym Session 13/07/2011

Work Day Gym Session 13/07/2011

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:

Deadlifts;
2x6 @ 60kg for warm-up and cool-down
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
*Weaker performance compared to the last session (by 10kg)

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg
*Weaker performance compared to the last session (by 10kg)

Lat pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Triceps pulldown - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

30 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%

* Resulted in approximately 174 calories burned and 3.1km brisk walked.

Overall, a satisfactory gym session considering I lost my straps for deadlifts and I haven't gotten a proper lifting belt.

Weekend Non Gym Session 09/07/2011

Weekend Non Gym Session 09/07/2011

This cardiovascular session was performed during my company / department / team's trip to Tanjung Jara which was located at Terengganu. I had an early breakfast prior to this cycling session.

This session started about 10 am in the morning and finished about 12 pm. The actual cycling journey was only for an hour tops.

My estimation of this session is as follows:

Saturday, 09/07/2011, heavy cardio session (morning)
60 mins on a bicycle, village type of road / track
* Resulted in 400 calories burned and approximately 10km cycled (estimated)

I broke the bicycle seat by the 1st km. My butt was a force to reckon with, apparently

Work Day Gym Session 07/07/2011

Work Day Gym Session 07/07/2011

I got into the gym about 12:40 pm, got off gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 mins

My workout routine as follows:

Full squat:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x6 @ 100kg
*Weak performance today, had to pause for awhile for the 100kg squats.

Inclined barbell benchpress:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Bench dips:
5x10 @ bodyweight

Plate rise:
2x10 @ 5kg
2x10 @ 10kg
1x10 @ 15kg

30 mins on the exercise bike @ effort level = 1

* Resulted in approximately 150 calories burned and 10km cycled.

I hope to recover from this as soon as possible. I have started taking whey protein for recovery and losing fat. I am taking the Dymatize Elite Whey because it is cheaper compared to other brands.

Work Day Gym Session 04/07/2011

Work Day Gym Session 04/07/2011

I got into the gym about 12:40 pm, got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 minutes.

My workout routine as follows:

Standing overhead barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
* Finally back to 50kg for overhead barbell shoulder press.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg
*Almost back to 80kg benchpress. It has been awhile.

Lat pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

Triceps pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
*Using the flat bar seems to be much easier for tricep pull-downs.

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

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

* Resulted in approximately 150 calories burned and 2.1km jogged and brisk walked.

It has almost been one month since my last proper weight training session. I am quite happy that I didn't lose much strength and will strive to improve myself and hopefully meet my goals by end of this year.