Work Day Gym Session 31/10/2011
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 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 50kg
1x2 @ 60kg
*Failed at the final repetition, couldn't balance the bar properly.
Triceps pull-down - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 46kg
31 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 11km cycled.
Shorter workout than usual as I need to rush back to work. I will definitely pull another gym session tomorrow.
Monday, October 31, 2011
Friday, October 28, 2011
Work Day Gym Session 28/10/2011
Work Day Gym Session 28/10/2011
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 minutes
My workout routine is as follows:
45 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
3 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 600 calories burned and 7km jogged.
So close yet so for, I am trying to push for 10km today. Unfortunately, that did not materialize. As such, I am going to have to push for another gym session tomorrow or at least another cardiovascular session.
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 minutes
My workout routine is as follows:
45 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
3 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 600 calories burned and 7km jogged.
So close yet so for, I am trying to push for 10km today. Unfortunately, that did not materialize. As such, I am going to have to push for another gym session tomorrow or at least another cardiovascular session.
Thursday, October 27, 2011
Work Day Gym Session 27/10/2011
Work Day Gym Session 27/10/2011
I got into the gym about 12:30 pm and got off the gym about 2:10 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
*I haven't done this for awhile, seems ok for today.
Barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x20 @ 80kg
*Doing this for the sole purpose of completing a quest in fitocracy
Ab-crunches:
1x50
*Doing this for the sole purpose of completing a quest in fitocracy
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Dumbbell standing calves raise:
2x10 @ body weight for warm-up and cool-down
1x10 @ body weight + 14kg dumbbell
1x10 @ body weight + 19kg dumbbell
1x12 @ body weight + 22kg dumbbell
45 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 18km cycled.
I was almost late for my conference call. I should pay more attention in planning my gym session during lunch time.
I got into the gym about 12:30 pm and got off the gym about 2:10 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
*I haven't done this for awhile, seems ok for today.
Barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x20 @ 80kg
*Doing this for the sole purpose of completing a quest in fitocracy
Ab-crunches:
1x50
*Doing this for the sole purpose of completing a quest in fitocracy
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Dumbbell standing calves raise:
2x10 @ body weight for warm-up and cool-down
1x10 @ body weight + 14kg dumbbell
1x10 @ body weight + 19kg dumbbell
1x12 @ body weight + 22kg dumbbell
45 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 18km cycled.
I was almost late for my conference call. I should pay more attention in planning my gym session during lunch time.
Tuesday, October 25, 2011
Work Day Gym Session 25/10/2011
Work Day Gym Session 25/10/2011
I got into the gym about 12:30 pm and got off the gym about 2:10 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
1x20 @ 70kg
*20 repetitions squat is pretty tough to pull off.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
Ab-crunches:
2x20 @ body weight
2x25 @ body weight
1x30 @ body weight
Standing Dumbbell Shoulder Press:
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg
60 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 375 calories burned and 21km cycled.
I did this gym session for the sole purpose of completing certain quests in Fitocracy. I will update my Fitocracy workout in a shortwhile.
I got into the gym about 12:30 pm and got off the gym about 2:10 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
1x20 @ 70kg
*20 repetitions squat is pretty tough to pull off.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
Ab-crunches:
2x20 @ body weight
2x25 @ body weight
1x30 @ body weight
Standing Dumbbell Shoulder Press:
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg
60 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 375 calories burned and 21km cycled.
I did this gym session for the sole purpose of completing certain quests in Fitocracy. I will update my Fitocracy workout in a shortwhile.
Friday, October 21, 2011
Work Day Gym Session 21/10/2011
Work Day Gym Session 21/10/2011
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x7 @ 100kg
1x3 @ 110kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 70kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 190kg
1x10 @ 200kg
Leg raise:
4x10 @ body-weight
1x15 @ body-weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 275 calories burned and 17km cycled.
I am not happy with my current results as I am not lean enough. As such, I will have to do some cardiovascular exercises during the weekend and may have to pull another gym session on Sunday.
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x7 @ 100kg
1x3 @ 110kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 70kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 190kg
1x10 @ 200kg
Leg raise:
4x10 @ body-weight
1x15 @ body-weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 275 calories burned and 17km cycled.
I am not happy with my current results as I am not lean enough. As such, I will have to do some cardiovascular exercises during the weekend and may have to pull another gym session on Sunday.
Thursday, October 20, 2011
Work Day Gym Session 20/10/2011
Work Day Gym Session 20/10/2011
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Flat Barbell benchpress :
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
1x1 @ 80kg failed
* Failed at the first repetition for 80kg lift.
Bench dips:
5x10 @ body weight
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
Triceps pull-down - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Cable row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 265 calories burned and 13km cycled.
I'll need to pull another gym session tomorrow. Furthermore, I will need to do some squatting.
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Flat Barbell benchpress :
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
1x1 @ 80kg failed
* Failed at the first repetition for 80kg lift.
Bench dips:
5x10 @ body weight
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
Triceps pull-down - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Cable row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 265 calories burned and 13km cycled.
I'll need to pull another gym session tomorrow. Furthermore, I will need to do some squatting.
Wednesday, October 19, 2011
Work Day Gym Session 19/10/2011
Work Day Gym Session 19/10/2011
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 minutes
My workout routine is as follows:
Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x3 @ 100kg
* Failed at the last repetition for 100kg lift.
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Lat-pull downs - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
31 mins on the exercise bike @ effort level = 1
* Resulted in approximately 165 calories burned and 9.3km cycled.
My hands hurt from deadlifts. Basically, some of the skin on my palm was torn to some extent. I hope that I will be able to recover from this as soon as possible. This is because I would have to pull another gym session tomorrow.
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 minutes
My workout routine is as follows:
Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x3 @ 100kg
* Failed at the last repetition for 100kg lift.
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Lat-pull downs - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
31 mins on the exercise bike @ effort level = 1
* Resulted in approximately 165 calories burned and 9.3km cycled.
My hands hurt from deadlifts. Basically, some of the skin on my palm was torn to some extent. I hope that I will be able to recover from this as soon as possible. This is because I would have to pull another gym session tomorrow.
Monday, October 17, 2011
Work Day Gym Session 17/10/2011
Work Day Gym Session 17/10/2011
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 minutes
My workout routine is as follows:
50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
I was quite surprised that I had to stop every 10 minutes to catch my breath for this 50 minutes jog. Nonetheless, I will have to pull another gym session tomorrow.
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 minutes
My workout routine is as follows:
50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 606 calories burned and 6.6km jogged.
* Resulted in approximately 606 calories burned and 6.6km jogged.
I was quite surprised that I had to stop every 10 minutes to catch my breath for this 50 minutes jog. Nonetheless, I will have to pull another gym session tomorrow.
Weekend Non Gym Session 16/10/2011
Weekend Non Gym Session 16/10/2011
I woke up fairly late today, about 9:00 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:30 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 10:10 am or so.
The statistic for the walk is as follows:
I was sort of sweating lightly after the walk as the weather was quite warm and sunny.
I woke up fairly late today, about 9:00 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:30 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 10:10 am or so.
The statistic for the walk is as follows:
Sunday 09/10/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)
I was sort of sweating lightly after the walk as the weather was quite warm and sunny.
Friday, October 14, 2011
Work Day Gym Session 14/10/2011
Work Day Gym Session 14/10/2011
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat dumbbells benchpress:
2x10 @ 16kg per arm, total = 32kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg
Pullovers:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 180kg
1x10 @ 190kg
1x10 @ 200kg
Low rows - fixed weight:
2x10 @ 31kg for warm-up and cool-down
1x10 @ 48kg
1x10 @ 55kg
1x10 @ 61kg
Benchdips:
5x10 @ body weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 12km cycled.
It is a Friday yet I am in the gym, pushing myself to the next level. I will pull another gym session tomorrow as I will have to come back to KL Sentral to provide transportation to my friend.
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat dumbbells benchpress:
2x10 @ 16kg per arm, total = 32kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg
Pullovers:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 180kg
1x10 @ 190kg
1x10 @ 200kg
Low rows - fixed weight:
2x10 @ 31kg for warm-up and cool-down
1x10 @ 48kg
1x10 @ 55kg
1x10 @ 61kg
Benchdips:
5x10 @ body weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 12km cycled.
It is a Friday yet I am in the gym, pushing myself to the next level. I will pull another gym session tomorrow as I will have to come back to KL Sentral to provide transportation to my friend.
Thursday, October 13, 2011
Work Day Gym Session 13/10/2011
Work Day Gym Session 13/10/2011
I got into the gym at 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x7 @ 50kg
1x7 @ 55kg
* Failed at the last repetition for 55kg lift.
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 48kg
1x10 @ 55kg
Leg curls - 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
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 185 calories burned and 9.3km cycled.
I have somewhat recover from what I had yesterday. I will push for another gym session tomorrow and will do some short distance jogging on Saturday and Sunday.
I got into the gym at 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x7 @ 50kg
1x7 @ 55kg
* Failed at the last repetition for 55kg lift.
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 48kg
1x10 @ 55kg
Leg curls - 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
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 185 calories burned and 9.3km cycled.
I have somewhat recover from what I had yesterday. I will push for another gym session tomorrow and will do some short distance jogging on Saturday and Sunday.
Tuesday, October 11, 2011
Work Day Gym Session 11/10/2011
Work Day Gym Session 11/10/2011
I got into the gym about 12:30 pm and I got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x8 @ 22.5kg
1x8 @ 27.5kg
1x8 @ 32.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 31kg
1x10 @ 36kg
1x10 @ 41kg
30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 175 calories burned and 9.8km cycled.
I don't feel well lately. I reckon it might be partially due to exercising excessively. Nonetheless, I will push for 4 times gym session this week.
I got into the gym about 12:30 pm and I got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x8 @ 22.5kg
1x8 @ 27.5kg
1x8 @ 32.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 31kg
1x10 @ 36kg
1x10 @ 41kg
30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 175 calories burned and 9.8km cycled.
I don't feel well lately. I reckon it might be partially due to exercising excessively. Nonetheless, I will push for 4 times gym session this week.
Weekend Non Gym Session 09/10/2011
Weekend Non Gym Session 09/10/2011
I woke up fairly early today, about 8:30 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:10 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am 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 woke up fairly early today, about 8:30 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:10 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.
The statistic for the walk is as follows:
Sunday 09/10/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 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.
Saturday, October 8, 2011
Weekend Gym Session 08/10/2011
Weekend Gym Session 08/10/2011
I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.
Total time spent at the gym = 1 hour 45 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg
Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.
I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.
I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.
Total time spent at the gym = 1 hour 45 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg
Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.
I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.
Wednesday, October 5, 2011
Work Day Gym Session 05/10/2011
Work Day Gym Session 05/10/2011
I got into the gym at 12:15 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 30 mins
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x8 @ 75kg
*Good poundage for my benchpress, getting closer to 80kg.
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Lat-pull down - fixed weight:
2x10 @ 30kg 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 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
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 = 4.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately calories burned and 4.1km jogged.
I have done two gym sessions for this week, I will have to do two or more gym sessions to keep up with the frequency. I have scheduled for another gym session during lunch time tomorrow.
I got into the gym at 12:15 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 30 mins
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x8 @ 75kg
*Good poundage for my benchpress, getting closer to 80kg.
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Lat-pull down - fixed weight:
2x10 @ 30kg 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 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
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 = 4.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately calories burned and 4.1km jogged.
I have done two gym sessions for this week, I will have to do two or more gym sessions to keep up with the frequency. I have scheduled for another gym session during lunch time tomorrow.
Monday, October 3, 2011
Work Day Gym Session 03/10/2011
Work Day Gym Session 03/10/2011
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 minutes
My workout routine is as follows:
55 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
I was quite surprised that I was able to do a55 minutes jog straight. I will have to pull another gym session tomorrow.
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 minutes
My workout routine is as follows:
55 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 min on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 670 calories burned and 7.6km jogged.
* Resulted in approximately 670 calories burned and 7.6km jogged.
I was quite surprised that I was able to do a55 minutes jog straight. I will have to pull another gym session tomorrow.
Sunday, October 2, 2011
Weekend Non Gym Session 02/10/2011
Weekend Non Gym Session 02/10/2011
I woke up fairly early today, about 9 am. I went out for breakfast with my mum. Upon finishing my breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 10:20 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am 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 woke up fairly early today, about 9 am. I went out for breakfast with my mum. Upon finishing my breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 10:20 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.
The statistic for the walk is as follows:
Sunday 02/10/2011, light cardio session (Morning)
40 mins walking and jogging with Little Foot around the park for7 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)
40 mins walking and jogging with Little Foot around the park for7 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.
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