Weekend Non Gym Session 27/08/2011 and 28/08/2011

Weekend Non Gym Sessions 27/08/2011 and 28/08/2011

My dog, Little Foot has been bugging me persistently for the past few days to bring him for a walk. Particularly in the morning whereby I would try to get up later than usual. As such, I decided to bring him for a walk on Saturday as well as Sunday.

Here are the stats for the said walks:

Saturday, 27/08/2011, light cardio session (Morning)

45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

Sunday, 28/08/2011, light cardio session (Morning)

45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

Fortunately, I will be heading to Singapore for my well deserved holiday on Monday and will only be back on Wednesday. I have been looking forward to this trip since I booked my flight tickets as well as the tickets for Universal Studio Singapore.

Work Day Gym Session 26/08/2011

Work Day Gym Session 26/08/2011

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

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x2 @ 110kg (failed)
*I was not able to do a 110kg full squat today.

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

Bench dips:
5x10 @ body weight

Reverse pulley - cables:
2x10 @ 10kg per arm, total = 20kg for warm-up and cool down
1x10 @ 14kg per arm, total = 28kg
1x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I am quite happy that I was able to pull 3 gym sessions this week. However, the gym would not be available from 30th August 2011 to 1st September 2011. I can only do anotehr gym session on the 2nd of September 2011. As such, I would concentrate on performing some cardiovascular sessions during the Raya holidays.

Work Day Gym Session 24/08/2011

Work Day Gym Session 24/08/2011

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

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x8 @ 60kg
1x6 @ 70kg
2x1 @ 80kg (failed)

Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I would really want to do some jogging for my next gym session and also I planned to do my squats on Friday.

Work Day Gym Session 22/08/2011

Work Day Gym Session 22/08/2011

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:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg

Leg curls- fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

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

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

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 190 calories burned and 8km cycled.

I will have to pull another gym session tomorrow. From today onwards, there will no longer be any lunch for me until October 2011.

Weekend Non Gym Session 21/08/2011

Weekend Non Gym Session 21/08/2011

I woke up early today as Little Foot was barking non stop since 9 am this morning. Due to his persistence, I couldn't get any more sleep thereafter. As such, I decided to give him a walk around 10:00 am eventhough it was fairly hot.

The entire ordeal lasted 40 minutes.

The statistic for the walk is as follows

Sunday, 21/08/2011, light cardio session (Morning)
45 mins walking with Little Foot around the park for 7 times
* Resulted in 170 calories burned and about 4.2km walked (estimated)

Again, I did plan to bring Little Foot for another walk in the evening. Unfortunately, that did not materialize.

Work Day Gym Session 16/08/2011

Work Day Gym Session 16/08/2011

I got into the gym fairly late today ie. about 12:45pm. Due to the fact that I have neglected my cardiovascular session, I decided to do a 45 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour.

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 500 calories burned and 6.3km jogged and brisk walked.

I managed to barely push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I hope to pull another gym session tomorrow focusing on weights training.

Weekend Non Gym Session 14/08/2011

Weekend Non Gym Session 14/08/2011

I got up fairly late today about 10:00 am. Due to my persistence, I decided to give Little Foot another walk in the about 11:00 am.

I got to the park about 11:15 am and the entire ordeal lasted up to 12:00 pm.

The statistic for the walk is as follows

Sunday, 07/08/2011, light cardio session (Morning)
45 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 did look forward in bringing Little Foot for another walk in the evening. Unfortunately, that did not materialize.

Work Day Gym Session 12/08/2011

Work Day Gym Session 12/08/2011

I had to pull the gym session after work today as I had a lunch appointment earlier. I got into the gym about 6:30 pm. Prior to that, I took two scoops of whey protein. I got off the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes.

My workout routine is as follows:

Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg

Tricep-pulldowns - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

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
1x10 @ 30kg

Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

40 mins on the exercise bike @ effort level = 2

* Resulted in approximately 230 calories burned and 11km cycled.

I was quite happy that I am able to do more today that usual. I'll to do another session on the weekend if possible.

Work Day Gym Session 09/08/2011

Work Day Gym Session 09/08/2011

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:

Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 70kg
1x6 @ 75kg
1x1 @ 80kg (failed)
*Not ready for a 80kg benchpress yet.

Legpress - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 150kg
1x10 @ 180kg
1x10 @ 200kg
*Much easier exercise compared to squats.

Lat-pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 10km cycled.

I will have to pull another 2 to 3 gym sessions this week in order to meet my ultimate goal which is to lose substantial body fat by October 2011.

Medical Leave Non Gym Session 08/08/2011

Medical Leave Non Gym Session 08/08/2011

I was on medical leave today, I had a migraine from waking up non stop during night, thanks to my dog. After consulting the doctor, I had a heavy breakfast and went straight back to sleep thereafter.

I woke up around 3:30 pm and decided to go for a walk in TTDI park in the evening to get some fresh air. I got to the park about 7:00 pm and got off about 7:45pm.

The entire ordeal lasted 45 mins.

Monday, 08/08/2011, medium cardio session (evening)
45 mins walking around the TTDI park twice
* Resulted in 230 calories burned and about 4.4km walked (estimated)

I would much prefer to go for the 6.7km track instead for my next session and I would definitely try jogging the entire 6.7km without pausing or walking.

Weekend Non Gym Session 07/08/2011

Weekend Non Gym Session 07/08/2011

I got up fairly late today about 9:30 am. Due to my laziness, I decided to give Little Foot another walk in the evening.

I got to the park about 6:30 pm and the entire ordeal lasted up to 7:15 pm.

The statistic for the walk is as follows

Sunday, 07/08/2011, light cardio session (evening)
45 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 had to cut short the walk as I was having a stomachache and had to rush home instead.

Work Day Gym Session 05/08/2011

Work Day Gym Session 05/08/2011

It was a Friday and I haven't done much since Monday's gym session. I got into 12:30 pm and got off gym about 1:45 pm.

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

My workout routine as follows:

Full squat:
1x6 @ 60kg for warm-up
2x6 @ 80kg
1x6 @ 100kg
1x3 @ 110kg
*Failed at 3rd repetition while performing the 110kg squat.

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg

Cable row - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 65kg

Triceps pulldown- fixed weight:
2x10 @ 23kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

30 mins on the exercise bike @ effort level = 2

* Resulted in approximately 180 calories burned and 10km cycled.

I took whey protein as my lunch replacement due to the fact that I have no time for lunch. I will continue to do so for next week, preferably exercising more than twice per week.

Work Day Gym Sesion 01/08/2011

Work Day Gym Sesion 01/08/2011

I got into the gym fairly late today ie. about 12:45pm. Due to the time constraint, I decided to do a 40 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour.

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

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

* Resulted in approximately 425 calories burned and 6.1km jogged and brisk walked.

I did try to push myself to jog 40 minutes straight at 8kmph. Unfortunately, I did not have enough stamina nor did I have enough training for that. I hope to pull another gym session tomorrow focusing on weights training.