Work Day Gym Session 30/09/2011
Finally, I am back in office and I had to do another gym session today. I got into the gym about 12:30 pm and I got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x7 @ 50kg
Bench dips:
5x10 @ body weight
Chin-ups:
1x1 @ body weight
1x2 @ body weight
*Was too tired to do chin ups, hopefully can get back to 6 repetitions of chin-ups
Triceps pulldowns - fixed weight:
2x10 @ 37kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
40 mins on the exercise bike @ effort level = 1-2
* Resulted in approximately 220 calories burned and 12.56km cycled.
My 4th gym session of this week. I will try and pull another gym session on Sunday if possible. I would have to do some squatting as it has been awhile since my last squatting exercise.
Friday, September 30, 2011
Thursday, September 29, 2011
Work Day Gym Session 29/09/2011
Work Day Gym Session 29/09/2011
I had to wake up early for today's gym session as I would be checking out of the hotel by 9 am. I got into the gym at 7:00 am and got of the gym about 8:10 am
Total time spent in the gym = 1 hour 10 mins.
My workout routine is as follows:
Lying down legpress - fixed weight:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x10 @ 100kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Inclined barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 42.5kg
1x8 @ 52.5kg
1x8 @ 62.5kg
Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 350 calories burned and 4.1km jogged.
I will have to pull another gym session tomorrow or on the weekend to keep up with my frequent workout routine. Furthermore, I have yet to do deadlifts or squats this week.
I had to wake up early for today's gym session as I would be checking out of the hotel by 9 am. I got into the gym at 7:00 am and got of the gym about 8:10 am
Total time spent in the gym = 1 hour 10 mins.
My workout routine is as follows:
Lying down legpress - fixed weight:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x10 @ 100kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Inclined barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 42.5kg
1x8 @ 52.5kg
1x8 @ 62.5kg
Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 350 calories burned and 4.1km jogged.
I will have to pull another gym session tomorrow or on the weekend to keep up with my frequent workout routine. Furthermore, I have yet to do deadlifts or squats this week.
Wednesday, September 28, 2011
Work Day Gym Session 28/09/2011
Work Day Gym Session 28/09/2011
I am currently in Johor Bahru for out of state work assignment. Fortunately, there is a gym in the hotel. I got into the gym about 7:30 pm and got off the gym about 8:45pm.
Total time spent in the gym = 1 hour 15 mins.
My workout routine is as follows:
Flat barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 62.5kg
1x8 @ 72.5kg
1x8 @ 82.5kg
Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg
Lat-pull down - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 40kg
Seated chest press - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 60kg
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 370 calories burned and 4.3km jogged.
I would have to wake up early tomorrow to pull another gym session before I head off to my client's place. I will do some weight training as well as some jogging due to the fact that there is now exercise bike in this particular gym.
I am currently in Johor Bahru for out of state work assignment. Fortunately, there is a gym in the hotel. I got into the gym about 7:30 pm and got off the gym about 8:45pm.
Total time spent in the gym = 1 hour 15 mins.
My workout routine is as follows:
Flat barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 62.5kg
1x8 @ 72.5kg
1x8 @ 82.5kg
Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg
Lat-pull down - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 40kg
Seated chest press - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 60kg
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 370 calories burned and 4.3km jogged.
I would have to wake up early tomorrow to pull another gym session before I head off to my client's place. I will do some weight training as well as some jogging due to the fact that there is now exercise bike in this particular gym.
Tuesday, September 27, 2011
Work Day Gym Session 26/09/2011
Work Day Gym Session 26/09/2011
I got into the gym about 12:50 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
* Resulted in approximately 520 calories burned and 6.1km jogged.
Jogging for 45 minutes seems to be quite easy for me. As such, it is time for me to step up my gym session, particularly on the cardiovascular portion.
I got into the gym about 12:50 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
42 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
3 min on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down* Resulted in approximately 520 calories burned and 6.1km jogged.
Jogging for 45 minutes seems to be quite easy for me. As such, it is time for me to step up my gym session, particularly on the cardiovascular portion.
Wednesday, September 21, 2011
Work Day Gym Session 21/09/2011
Work Day Gym Session 21/09/2011
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
* Resulted in approximately 680 calories burned and 8.0km jogged.
I was quite surprised that I was able to do a 60 minutes jog straight. Unfortunately, I won't have an opportunity to hit the gym again this week up to Sunday. I will need to find some time in order to do some exercise just to keep up.
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
59 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 4.5 kmph and gradient = 0.0% for cool-down* Resulted in approximately 680 calories burned and 8.0km jogged.
I was quite surprised that I was able to do a 60 minutes jog straight. Unfortunately, I won't have an opportunity to hit the gym again this week up to Sunday. I will need to find some time in order to do some exercise just to keep up.
Sunday, September 18, 2011
Weekend Gym Session 18/07/2011
Weekend Gym Session 18/07/2011
I got into gym about 11:00 am today and got off the gym about 12:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 180kg
2x10 @ 200kg
*Maximum weight load for this exercise, there are no longer any more plates that I can add for this.
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 188 calories burned and 8.5km cycled.
Meager improvements compared to last week. Although I did not pull 5 gym sessions, I managed to do 4 gym sessions with some decent weight load. Unfortunately, I will only be able to do 3 gym sessions next week or 4 tops, if I can get back from Malaccca before 5pm.
I got into gym about 11:00 am today and got off the gym about 12:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 180kg
2x10 @ 200kg
*Maximum weight load for this exercise, there are no longer any more plates that I can add for this.
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 188 calories burned and 8.5km cycled.
Meager improvements compared to last week. Although I did not pull 5 gym sessions, I managed to do 4 gym sessions with some decent weight load. Unfortunately, I will only be able to do 3 gym sessions next week or 4 tops, if I can get back from Malaccca before 5pm.
Weekend Non Gym Session 17/09/2011
Weekend Non Gym Session 17/09/2011
I got up late today and was too lazy to bring Little Foot for a walk. I decided to give Little Foot a walk in the evening instead before having my dinner.
I got to the park about 6:30 pm and the entire ordeal lasted about 40 minutes. This was because it started to rain about 7:15 pm or so.
The statistic for the walk is as follows
I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.
I got up late today and was too lazy to bring Little Foot for a walk. I decided to give Little Foot a walk in the evening instead before having my dinner.
I got to the park about 6:30 pm and the entire ordeal lasted about 40 minutes. This was because it started to rain about 7:15 pm or so.
The statistic for the walk is as follows
Saturday 17/09/2011, light cardio session (Evening)
40 mins walking and jogging with Little Foot around the park for6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)
40 mins walking and jogging with Little Foot around the park for6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)
I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.
Wednesday, September 14, 2011
Work Day Gym Session 14/09/2011
Work Day Gym Session 14/09/2011
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Cable row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 51kg
1x10 @ 57kg
1x10 @ 64kg
My legs are very tired and numb from the last workout. Tomorrow will be the last working day for this week as Friday is a public holiday. I will definitely have to pull another gym session tomorrow.
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Cable row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 51kg
1x10 @ 57kg
1x10 @ 64kg
20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%
* Resulted in approximately 163 calories burned and 3.1km jogged.
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%
* Resulted in approximately 163 calories burned and 3.1km jogged.
My legs are very tired and numb from the last workout. Tomorrow will be the last working day for this week as Friday is a public holiday. I will definitely have to pull another gym session tomorrow.
Tuesday, September 13, 2011
Work Day Gym Session 13/09/2011
Work Day Gym Session 13/09/2011
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 100kg
1x1 @ 120kg
1x2 @ 110kg
*I managed to do one repetition for a 120kg squat. Gonna try for more repetitions in the next gym session.
Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 36kg
1x10 @ 40kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 9km cycled.
2nd gym session of the week, another 3 sessions to go.
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 100kg
1x1 @ 120kg
1x2 @ 110kg
*I managed to do one repetition for a 120kg squat. Gonna try for more repetitions in the next gym session.
Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 36kg
1x10 @ 40kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 9km cycled.
2nd gym session of the week, another 3 sessions to go.
Monday, September 12, 2011
Work Day Gym Session 12/09/2011
Work Day Gym Session 12/09/2011
I got into the gym about 6:30 pm after work and got off the gym about 7:30 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
Another week, another daily gym routine. I am getting ready to do my full squats tomorrow. Target squat tomorrow, 120kg.
I got into the gym about 6:30 pm after work and got off the gym about 7:30 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 530 calories burned and 6.1km jogged.
Another week, another daily gym routine. I am getting ready to do my full squats tomorrow. Target squat tomorrow, 120kg.
Thursday, September 8, 2011
Work Day Gym Session 08/09/2011
Work Day Gym Session 08/09/2011
I got into the gym about 12:40 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 20 mins.
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 180kg
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Elevated push ups:
5x10 @ body weight
30 mins on the seated exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 7km cycled.
One more gym session tomorrow to make it 5 times per week. Furthermore, tomorrow is squat day. Just one more gym session this week.
I got into the gym about 12:40 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 20 mins.
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 180kg
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Elevated push ups:
5x10 @ body weight
30 mins on the seated exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 7km cycled.
One more gym session tomorrow to make it 5 times per week. Furthermore, tomorrow is squat day. Just one more gym session this week.
Wednesday, September 7, 2011
Work Day Gym Session 07/09/2011
Work Day Gym Session 07/09/2011
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 is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.
Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.
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 is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.
Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.
Tuesday, September 6, 2011
Work Day Gym Session 06/09/2011
Work Day Gym Session 06/09/2011
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:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.
Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.
I am ready for my next gym session, bring it on.
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:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.
Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.
I am ready for my next gym session, bring it on.
Monday, September 5, 2011
Work Day Gym Session 05/09/2011
Work Day Gym Session 05/09/2011
I got into the gym about 12:30pm. Due to the fact that my nose was somewhat blocked, 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 15 mins.
I managed to push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow focusing on my new routine for weights training.
I got into the gym about 12:30pm. Due to the fact that my nose was somewhat blocked, 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 15 mins.
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 498 calories burned and 5.8km jogged and brisk walked.I managed to push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow focusing on my new routine for weights training.
Weekend Non Gym Session 04/09/2011
Weekend Non Gym Session 04/09/2011
I got up late today and was too lazy to bring Little Foot for a walk. Furthermore, the weather was extremely hot. In addition to that, I haven't been to the gym since my holiday started. Given the above, I decided to give Little Foot a walk in the evening after having my dinner.
I got to the park about 6:30 pm and the entire ordeal lasted up to 7:30 pm.
The statistic for the walk is as follows
I will have to hit the gym from Monday onwards as it has been far too long since my last gym session. Nonetheless, I really enjoyed my time off from work. I would look forward to my time off during December this year.
I got up late today and was too lazy to bring Little Foot for a walk. Furthermore, the weather was extremely hot. In addition to that, I haven't been to the gym since my holiday started. Given the above, I decided to give Little Foot a walk in the evening after having my dinner.
I got to the park about 6:30 pm and the entire ordeal lasted up to 7:30 pm.
The statistic for the walk is as follows
Sunday, 04/09/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked (estimated)
60 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked (estimated)
I will have to hit the gym from Monday onwards as it has been far too long since my last gym session. Nonetheless, I really enjoyed my time off from work. I would look forward to my time off during December this year.
Public Holiday Non Gym Session 1/9/2011
Public Holiday Non Gym Session 1/9/2011
Due to Hari Raya and Malaysia Independence day falling on the same date (ie. 31st August 2011), we were given Thursday off as well. Although I didn't bring Little Foot out for a walk early in the morning, I had to bring him out in the evening as he was again barking non-stop at me.
I brought him to the park about 7:30 pm and got home about 8:30 pm. The total ordeal lasted for an hour.
Here are the stats of the said walk:
I planned to hit the gym from tomorrow onwards up to Sunday. However, with such weather conditions, I probably will skip going to gym altogether.
Due to Hari Raya and Malaysia Independence day falling on the same date (ie. 31st August 2011), we were given Thursday off as well. Although I didn't bring Little Foot out for a walk early in the morning, I had to bring him out in the evening as he was again barking non-stop at me.
I brought him to the park about 7:30 pm and got home about 8:30 pm. The total ordeal lasted for an hour.
Here are the stats of the said walk:
Thursday, 07/08/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 250 calories burned and about 6.0km walked (estimated)
60 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 250 calories burned and about 6.0km walked (estimated)
I planned to hit the gym from tomorrow onwards up to Sunday. However, with such weather conditions, I probably will skip going to gym altogether.
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