Work Day Gym Session 30/11/2011

Work Day Gym Session 30/11/2011

I got into the gym about 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:
1 min on the treadmill @ speed = 8.5 kmph and gradient = 0.0%

29 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 520 calories burned and 7km jogged and brisk-walked.

As I was too stressed today at work, I decided to focus my gym session solely on cardiovascular exercise. I was not satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow.

Public Holiday Non Gym Session 28/11/2011

Public Holiday Non Gym Session 28/11/2011

As I was too lazy to hit today. As such, I decided to get on my bicycle and cycle for the next two hours. The entire ordeal commenced at about 3:00pm and ended about 4:50 pm. Upon returning from this cardiovascular session, I had to assist my dad in cleaning 2 SUVs.

The statistic for this bike ride is as follows:

Monday 28/11/2011, heavy cardio session (Afternoon)
110 mins cycling around the park for about 84 times
* Resulted in 800 calories burned and about 50.10km cycled (estimated)

Although I felt that this was decent workout, I would still prefer lifting weights in the gym coupled with a cardiovascular exercise.

Weekend Non Gym Session 27/11/2011

Weekend Non Gym Session 27/11/2011

After having breakfast today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 10:30 am and got home by 11:10 am.

The statistic for this walk is as follows:

Sunday 27/11/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for 6 times.
* Resulted in 150 calories burned and about 3.6km walked (estimated)

As I have a wedding dinner to attend as well as assisting my father in fixing his PC, I decided to cut short the time spent on this walk.

Work Day Gym Session 24/11/2011

Work Day Gym Session 24/11/2011

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:

Deadlifts:
2x8 @ 60kg for warm-up and cool-down
4x2 @ 90kg
2x2 @ 100kg
1x1 @ 110kg
*Personal record one repetition at 110kg.

Barbell rows:
2x10 @ 20kg 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 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 172 calories burned and 9.9km cycled.

A very short entry for this gym session. I was quite happy with this session as I was able to do a 110kg deadlift. I look forward in pulling another gym session tomorrow.

Work Day Gym Session 23/11/2011

Work Day Gym Session 23/11/2011

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:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Bench dips:
5x10 @ body weight

Standing dumbbell overhead extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Chin-ups:
1x2 @ bodyweight

Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg

10 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

10 mins on the treadmill @ speed = 8.5 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 315 calories burned and 4km jogged.

I didn't perform as well as I expected. This is mainly because I was unable to do chin ups properly.

Work Day Gym Session 21/11/2011

Work Day Gym Session 21/11/2011

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:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x2 @ 65kg
*My new personal record for this weight exercise @ 65kg.

Dumbbells lateral rise:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
2x10 @ 14kg per arm, total = 28kg

Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
2x10 @ 22kg per arm, total = 44kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13.1km cycled.

I am still recovering from my legs day last Friday. I will do another gym session tomorrow, focusing on biceps and triceps.

Work Day Gym Session 18/11/2011

Work Day Gym Session 18/11/2011

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:

Full squats:
2x2 @ 20kg for testing
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x4 @ 100kg
1x4 @ 110kg
1x2 @ 120kg
1x1 @ 120kg

Seated leg press - fixed weight:
2x10 @ 102kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 184kg

Leg extension - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
1x10 @ 50kg
* I was too tired to do any more weight training exercises.

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 245 calories burned and 18.1km cycled.

I am quite happy with today's gym session as I was able to squat 120kg for 3 repetitions. I reckon that my legs will take some time to recover.

Work Day Gym Session 16/11/2011

Work Day Gym Session 16/11/2011

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:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 70kg
1x2 @ 80kg (failed)
1x6 @ 80kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 70kg
1x3 @ 70kg

Dumbbell pullovers:
2x10 @ 17kg for warm-up and cool-down
2x10 @ 28kg
1x10 @ 33kg

Pectoral fliers - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 10.2km cycled.

This is my new workout routine whereby I will focus on one or two body parts for each workout.

Work Day Gym Session 15/11/2011

Work Day Gym Session 15/11/2011

After resting for4 days, I decided to pull a full cardiovascular session today. 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 minutes

My workout routine is as follows:

50 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 690 calories burned and 8.10km jogged.

I will continue to do one gym session after another up to Friday this week. I have slightly less than one month for weighing in.

Work Day Gym Session 10/11/2011

Work Day Gym Session 10/11/2011

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
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 110kg
1x1 @ 110kg
1x1 @ 120kg
*Failed at deadlifting @ 120kg.

Bench-dips:
4x10 @ body weight
1x15 @ body weight

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x9 @ 65kg

Cable row - fixed weight:
2x10 @ 36kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 75kg
1x10 @ 86kg

Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
*I was too tired to do anymore isolation exercises.

31 mins on the exercise bike @ effort level = 2
* Resulted in approximately 165 calories burned and 9.5km cycled.

I will most likely pull another gym session tomorrow after work as I would have attend a meeting immediately after lunch.

Work Day Gym Session 09/11/2011

Work Day Gym Session 09/11/2011

After a two-day rest from doing any form of exercise, I decided to hit the gym today. 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:

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

Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x9 @ 37.5kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg

Triceps pulldown - fixed weight:
1x10 @ 32kg for warm-up cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 59kg

Pectoral fliers - fixed weight:
1x10 @ 23kg for warm-up cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 360 calories burned and 4.3km jogged.

I am quite happy with this gym session. I look forward in doing another session tomorrow.

Weekend Non Gym Session 06/11/2011

Weekend Non Gym Session 06/11/2011

After having dinner today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 5:30 pm and got home by 6:30 pm.

The statistic for this walk is as follows:

Sunday 06/11/2011, light cardio session (Evening)
60 mins walking with Little Foot around the park for10 times
* Resulted in 300 calories burned and about 6.0km walked (estimated)

I was not satisfied with the walk. As such, I decided to do some cycling at home on a stationary bike for 1 hour and 20 minutes. This would definitely help me in burning high amount of calories this weekend.

The statistic for this cardiovascular session is as follows:

80 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 750calories burned and 35km cycled.

I haven't been doing much exercise for this week, just 3 sessions. I would definitely need to pick up my pace as soon as possible.

Work Day Gym Session 03/11/2011

Work Day Gym Session 03/11/2011

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 = 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 690 calories burned and 7.5km jogged.

I didn't have the mood to do any weights training today. As such, I decided to stick to good old jogging for almost an hour.