Work Day Gym Session 11/06/2012

Work Day Gym Session 11/06/2012

I got into the gym about 9:30 am this morning and left the gym about 11:00 am.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows: 

Barbell Deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x4 @ 90kg
1x4 @ 100kg
1x2 @ 110kg 

Inclined Barbell Benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
1x3 @ 80kg

Hanging Leg Raise:
5x10 @ bodyweight

Chin-ups:
1x6 @ bodyweight less 30kg

Dips:
1x5 @ bodyweight less 30kg

Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg

40 minutes on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.

Can't wait for the next gym session.

Weekend Non Gym Session 10/06/2012

Weekend Non Gym Session 10/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:25 pm.

The stats of the walk is as follows:

Saturday, 09/06/2012, light cardio session (Evening)
25 mins walking with Little Foot around the park for 3 times. 

* Resulted in 80 calories burned and about 1.8km walked (estimated)

Weekend Non Gym Session 09/06/2012

Weekend Non Gym Session 09/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.

The stats of the walk is as follows:

Saturday, 09/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times. 

* Resulted in 160 calories burned and about 3.6km walked (estimated)

Work Day Gym Session 07/06/2012

Work Day Gym Session 07/06/2012

I got into the gym about 9:30 am and left the gym about  11:00 am.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

60 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
5 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately  calories burned and 6.8km jogged.

I had to pull a cardiovascular session today as I have not been doing much cardiovascular exercises.  

Work Day Gym Session 06/06/2012

Work Day Non Gym Session 06/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.

The stats of the walk is as follows:

Wednesday, 04/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times. 

* Resulted in 160 calories burned and about 3.6km walked (estimated)

Work Day Gym Session 05/06/2012

Work Day Gym Session 05/06/2012

I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows: 

Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg

Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg 

Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.

Good effort today.

Work Day Non Gym Session 04/06/2012

Work Day Non Gym Session 06/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.

The stats of the walk is as follows:

Monday, 04/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times. 

* Resulted in 160 calories burned and about 3.6km walked (estimated)

Weekend Non Gym Session 03/06/2012

Weekend Non Gym Session 03/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.

The stats of the walk is as follows:

Sunday, 03/06/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times. 

* Resulted in 180 calories burned and about 3.6km walked (estimated)

I am ready for my next gym session which I hope is soon.

Weekend Non Gym Session 02/06/2012

Weekend Non Gym Session 02/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.

The stats of the walk is as follows:

Saturday, 02/06/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times. 

* Resulted in 180 calories burned and about 3.6km jogged (estimated)

I will have to pull a gym session tomorrow.

Work Day Gym Session 01/06/2012

Work Day Gym Session 01/06/2012

I got into the gym about 4:30 pm this morning and left the gym about 6:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell squats:

2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x5 @ 100kg
1x5 @ 110kg
1x3 @ 120kg

Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
2x10 @ 190kg

Standing dumbbell tricep extensions:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 35kg


Lying leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

Hanging leg raise:
5x10 @ bodyweight

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 218 calories burned and 13km cycled.

A decent workout today, I will try to pull another gym session this Sunday.

Work Day Non Gym Session 31/05/2012

Work Day Non Gym Session 31/05/2012

I gave Little Foot a walk again just after having my breakfast today. I got to the park about 9:30 am and got home by 10:10 am.

The stats of the walk is as follows:

Wednesday, 31/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times. 

* Resulted in 180 calories burned and about 3.6km jogged (estimated)

I will have to pull a gym session tomorrow.

Work Day Gym Session 30/05/2012

Work Day Gym Session 30/05/2012

I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 100kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
2x5 @ 70kg

Lat-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg

2x10 @ 20kg

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled. 

I hate deadlifts.

Work Day Non Gym Session 29/05/2012

Work Day Non Gym Session 29/05/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.

The stats of the walk is as follows:

Tuesday, 29/03/2012, light cardio session (Evening)
45 mins walking with Little Foot around the park for 8 times. 

* Resulted in 180 calories burned and about 4.2km jogged (estimated)

I will have to pull a gym session tomorrow.

Work Day Gym Session 28/05/2012

Work Day Gym Session 28/05/2012

I got into the gym about 9:30 am this morning and left the gym about 11:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
2x4 @ 60kg


Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg

1x8 @ 37.5kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg

1x10 @ 37.5kg
1x10 @ 42.5kg

Pectoral Fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 40kg

1x10 @ 45kg
1x10 @ 50kg

Cable T-Bar rows - fixed weight:
2x10 @ 40kg for warm-up and cool-down

1x10 @ 85kg

1x10 @ 90kg
1x10 @ 95kg

35 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 200 calories burned and 12km cycled.

I look forward in pulling another gym session tomorrow.

Weekend Non Gym Session 27/05/2012

Weekend Non Gym Session 27/05/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.

The stats of the walk is as follows:

Sunday, 27/03/2012, light cardio session (Evening)
45 mins walking with Little Foot around the park for 8 times. 

* Resulted in 180 calories burned and about 4.2km jogged (estimated)

I will have to do my gym sessions on the week days instead.

Weekend Gym Session 26/05/2012

Weekend Gym Session 26/05/2012

I got into the gym about 10:00 am this morning and left the gym about 12:00 pm.

Total time spent in the gym = 2 hours

My workout routine as follows:

Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10  @ 80kg
1x8 @ 90kg
1x6 @ 100kg
1x4 @ 110kg
1x3 @ 110kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x3 @ 90kg

Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Lat-pulldown - fixed weight:
1x10 @ 10kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Hanging leg raise:
5x10 @ body weight

 40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled. 

This was quite an intense session and I will pull another tomorrow morning.

Work Day Non Gym Session 25/03/2012

Work Day Non Gym Session 25/03/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.

The stats of the walk is as follows:

Friday, 25/03/2012, light cardio session (Evening)
60 mins walking with Little Foot around the park for 10 times.
* Resulted in 250 calories burned and about 6km jogged (estimated)

I will have to do my gym sessions to this weekend.

Work Day Non Gym Session 24/03/2012

Work Day Non Gym Session 24/03/2012

I gave Little Foot a walk just afterhaving my dinner today. I got to the park about 6:30 pm and got home by 7:10 pm.

The stats of the walk is as follows:

Thursday, 24/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 7 times.
* Resulted in 230 calories burned and about 4.2km jogged (estimated)

As I was quite busy this week, I was unable to do my usual workout routine during the week. I will have to push my gym sessions to this weekend.

Work Day Gym Session 21/05/2012

Work Day Gym Session 21/05/2012

I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg 

Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
2x4 @ 80kg 
1x3 @ 90kg

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

Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg


Pectoral Fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg 

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled. 

The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.

Work Day Gym Session 17/05/2012

Work Day Gym Session 17/05/2012

I got into the gym about 6:00 pm after work and left the gym about 7:30 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
1x4 @ 80kg 
1x5 @ 80kg

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

Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg


Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg 

1x3 @ 60kg

Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg


35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled. 

This was quite a decent work out for today. I look forward in pulling another workout tomorrow.

Work Day Gym Session 14/05/2012

Work Day Gym Session 14/05/2012

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

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

30 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
20 minutes on the treadmill @ speed = 8.0kmph and gradient = 0
10 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately 610 calories burned and 6.8km jogged.

I had to pull a cardiovascular session today as I had something on my mind and won't not be able to concentrate in any form of weight lifting.

Work Day Gym Session 10/05/2012

Work Day Gym Session 10/05/2012

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

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
2x4  @ 80kg
1x6 @ 90kg
1x1 @ 100kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 70kg
2x5 @ 80kg

Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

Legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
3x10 @ 200kg


Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x9 @ 55kg

45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 275 calories burned and 19km cycled. 

This was quite an intense session as I am trying to compensate of my infrequent gym sessions this week.

Work Day Gym Session 07/05/2012

Work Day Gym Session 07/05/2012

I got into the gym about 12:30 pm and left 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
1x8 @ 60kg
2x4 @ 70kg

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

Leg Extension - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 61kg
1x10 @ 69kg

Barbell deadlifts:
2x10 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x5 @ 80kg
1x3 @ 90kg

35 mins on the exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.

My deadlifts were pretty bad today as it has been awhile since I did any. It would seem like I need to step up my training in order to reclaim my lost strength.

Weekend Non Gym Session 06/05/2012

Weekend Non Gym Session 06/05/2012

On Sunday, I participated for the Wesak day walk. This is mainly for the parade on Wesak day and it took about 2 hours of walking from Taman Megah to SS2 and vice versa. As this is the last year I will be in Malaysia, I decided to give this another go.

The possible statistic for this walk is as follows:

Sunday, 06/05/2012, heavycardio session (Evening) 

 2 hours walking in conjunction with the parade from Taman Megah to SS2 and vice versa.
* Resulted in 350 calories burned and about 12km walked (estimated)

 
Unfortunately,  I was unable to pull 3 gym sessions this week. I will need to strive harder in order to get what I want before leaving Malaysia.

Work Day Gym Session 04/05/2012

Work Day Gym Session 04/05/2012

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

Total time spent in the gym = 1 hour 30 minutes


My workout routine as follows:

Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x4 @ 60kg
1x3 @ 60kg

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
*Super set with Skullcrushers.

Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
 *Super set with Standing barbell bicep curls. 



Leg press - fixed weight:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg


Cable crossover - fixed weight:
1x10 @ 9kg per arm, total = 18kg for warm-up
2x10 @ 14kg per arm, total = 28kg

1x10 @ 23kg per arm, total = 28kg
1x10 @ 27kg per arm, total = 28kg







40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 16km cycled.

Just one more gym session to g o for consistency purposes. 

Public Holiday Gym Session 01/05/2012

Public Holiday Gym Session 01/05/2012

I got into the gym about 3:30 pm and left the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Full barbell squats:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x3 @ 110kg
*It has been awhile since I did any squats.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x5 @ 70kg
1x4 @ 80kg

Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Tricep push-down (rope attachment - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg

45 mins on the exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.

I had to pull a gym session on my birthday as I was busy for the last few days.

Work Day Gym Session 26/04/2012

Work Day Gym Session 26/04/2012

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

Total time spent in the gym = 1 hour 30 minutes


Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg


Bent over barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 65kg

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Skullcrushers.

Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Standing barbell bicep curls.


Leg press:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg

30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.


I'll need to pull another gym session this week in order to be consistent with my workout.

Work Day Gym Session 24/04/2012

Work Day Gym Session 24/04/2012

I got into the gym about 6:30 pm and left the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes

Barbell deadlifts :
1x8 @ 60kg for warm-up
1x6 @ 80kg
1x4 @ 90kg
1x6 @ 60kg for cool-down
*I had to stop my weight training as I had to attend the body combat / kickboxing class.

Body combat:

1x10 push-ups @ body weight
Jogging for 10 minutes
1x5 jumps @ body weight
1x5 push-ups @ body weight
1x5 ab crunches
1x5 blurpees @ body weight
1x4 jumps @ body weight
1x4 push-ups @ body weight
1x4 ab crunches

1x4 blurpees @ body weight
1x3 jumps @ body weight
1x3 push-ups @ body weight
1x3 ab crunches

1x3 blurpees @ body weight1x2 jumps @ body weight
1x2 push-ups @ body weight
1x2 ab crunches

1x2 blurpees @ body weight
1x1 jumps @ body weight
1x1 push-ups @ body weight
1x1 ab crunches

1x1 blurpees @ body weightPunches and kicks practice for 2 to 3 minutes

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 80kg
1x4 @ 80kg
*Almost back to full strength.

I am finally ready to get back to weight training. However, I am quite interesting to give amateur boxing a go. Now, if could only find a place that offers such classes.

Weekend Gym Session 22/04/2012

Weekend Gym Session 22/04/2012

As I was at work today, I decided to go to gym about 3:00 pm to do some cardiovascular exercise. I got into the gym at 3:30 pm and got off the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

50 minutes on the treadmill @ speed = 8kmph and gradient = 0
* Resulted in approximately 575 calories burned and 6.8km jogged.

I had to do a full cardiovascular session as the gym was closing earlier than usual, that is about 5:00 pm. Nonetheless, I managed to squeeze in a 50 minutes jog.

Work Day Gym Session 17/04/2012

Work Day Gym Session 17/04/2012

I got into the gym at 6:30 pm after work today and got off the gym about 8:00 pm. For this gym session, I have decided to join the spinning class which is also known as the cycling class.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

60 minutes on the exercise bike @ various effort level
* Resulted in approximately 550 calories burned and 30km cycled, approximately.

This is my second time joining the spinning class and I felt that I was really challenged in this class. I look forward to do more classes in the future.

Work Day Gym Session 16/04/2012

Work Day Gym Session 16/04/2012

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 as follows:


Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x4 @ 40kg
1x5 @ 40kg
1x6 @ 50kg


Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x10 @ 55kg
1x8 @ 60kg

Tricep push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x8 @ 55kg

Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 35kg
1x10 @ 40kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.

It felt great to get back into weight training. I am looking forward to my next gym session.

Work Day Gym Session 13/04/2012

Work Day Gym Session 13/04/2012

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 as follows:

50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 630 calories burned and 7.6km jogged.

My right wrist is still acting up. As such, I will put off any weight trainings until next week. 

Work Day Gym Session 10/04/2012

Work Day Gym Session 10/04/2012

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 as follows:

60 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 290 calories burned and 18.5km cycled.

Very uncomfortable as I am unable do any form of weight training until my right wrist is fully recovered.

Work Day Gym Session 09/04/2012

Work Day Gym Session 09/04/2012

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 as follows:

50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 620 calories burned and 7.7km jogged.

My right wrist is still acting up. As such, I will put off any weight trainings for the time being.

Work Day Gym Session 04/04/2012

Work Day Gym Session 04/04/2012

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 as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x4 @ 70kg
1x4 @ 80kg
1x4 @ 85kg

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg

Inclined barbell benchpress:
1x10 @ 20kg for warm-up
1x2 @ 50kg
*Right wrist hurt, had to stop the benchpress exercise.

Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.

My right wrist has yet to fully recover. As such, I had to stop my inclined barbell benchpress half way today. I look forward in doing my next gym session tomorrow.

Work Day Gym Session 02/04/2012

Work Day Gym Session 02/04/2012

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 as follows:

40 mins on the treadmill @ speed = 8kmph and gradient = 0
20 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 560 calories burned and 7.3km jogged.

It has been almost 1 week since my last workout as I was really sick the whole of last week. I look forward in pulling another gym session tomorrow.

Weekend Gym Session 25/03/2012

Weekend Gym Session 25/03/2012

I got into the gym at 2:30 pm and got off the gym about 4:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell deadlifts :
2x8 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x4 @ 90kg
1x3 @ 95kg
1x2 @ 100kg

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

Standing upright barbell row:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 82kg
1x10 @ 86kg
1x10 @ 91kg

Cable cross-over
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
1x10 @ 23kg per arm, total = 46kg
1x10 @ 26kg per arm, total = 52kg

45 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 15km cycled.

First gym session after one week of rest. Not too shabby.

Work Day Gym Session 14/03/2012

Work Day Gym Session 14/03/2012

I got into the gym about 5:45 pm today and got off the gym about 7:30 pm.

Total time spent in the gym = 1 hour 30 minutes

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x7 @ 70kg
1x4 @ 80kg
1x2 @ 90kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x4 @ 60kg
1x4 @ 65kg
1x3 @ 65kg

Chin ups:
1x2 @ body weight
1x3 @ body weight

Cable row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg

45 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 270 calories burned and 17.5km cycled.

My arms are still recovering from the fall I had last Saturday. I hope to make a speed recovery as soon as possible.

Work Day Gym Session 12/03/2012

Work Day Gym Session 12/03/2012

I got into the gym about 12:15 pm today and got off the gym about 1:30 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine as follows:

50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 680 calories burned and 7.7km jogged.

I will have to think of a new routine by tomorrow as I have decided to pull a full cardiovascular session today.

Weekend Non Gym Session 10/03/2012

Weekend Non Gym Session 10/03/2012

I gave Little Foot a walk just before having my dinner today. I got to the park about 6:30 pm and got home by 7:10 pm.

The stats of the walk is as follows:

Saturday 10/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 7 times.
* Resulted in 230 calories burned and about 4.2km jogged (estimated)

As I was quite busy this week, I was unable to do my usual workout routine during the week. I will have to up my training frequency next week.

Work Day Gym Session 05/03/2012

Work Day Gym Session 05/03/2012

I got into the gym about12:30 pm today and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Full barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x3 @ 110kg
1x2 @ 120kg
1x1 @ 120kg
1x1 @ 130kg
*Failed at 130kg squat.

Seated leg press - fixed weight:
2x10 @ 100kg for warm-up and cool-down
3x10 @ 200kg

Leg extension - fixed weight:
2x10 @ 35kg for warm-up
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 70kg

40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 16.5km cycled.

This is my last cycle for this workout routine. I will start a new workout routine from my next gym session onward.

Work Day Gym Session 01/03/2012

Work Day Gym Session 01/03/2012

I got into the gym about12:00 pm today and got off the gym about 1:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Superset with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Standing triceps extension:
1x10 @ 20kg for warm-up
1x10 @ 22kg
1x10 @ 27kg
1x10 @ 33kg
1x10 @ 38kg

Triceps pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg

40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 13.6km cycled.

I will change my workout routine after tomorrow's gym session. It has been almost 5 months since I started this routine.

Work Day Gym Session 27/02/2012

Work Day Gym Session 27/02/2012

I got into the gym about12:30 pm today and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell deadlifts :
2x8 @ 60kg for warm-up and cool-down
1x6 @ 90kg
2x4 @ 100kg
2x2 @ 110kg
1x1 @ 120kg
*I am happy with the 120kg deadlift.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 68kg

Upright barbell rows:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 225 calories burned and 14.5km cycled.

I am looking forward to my next gym session tomorrow which will focus on both my biceps and triceps.

Weekend Non Gym Session 26/02/2012

Weekend Non Gym Session 26/02/2012

Little Foot started barking around 6 am in the morning. I tried to calm him down but no avail. As soon as I was awake, I decided to give a walk in the park. The entire ordeal lasted for 45 minutes.

The stats of the walk is as follows:

Sunday 26/02/2012, light cardio session (Morning)
45 mins walking with Little Foot around the park for 6 times.
* Resulted in 180 calories burned and about 4.2km walked (estimated)

I am looking forward to my new workout routine which I will start from early March onwards.

Work Day Gym Session 22/02/2012

Work Day Gym Session 22/02/2012

I got into the gym about6:30 pm today and got off the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Standing barbell shoulder press :
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
1x6 @ 65kg
1x1 @ 70kg
*Failed at 70kg.

Standing dumbbells shoulder fliers:
2x10 @ 15kg per arm, total = 30kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

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

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 240 calories burned and 14.5km cycled.

I am quite happy with today's gym session eventhough I failed to do the 70kg barbell shoulder press.

Work Day Gym Session 20/02/2012

Work Day Gym Session 20/02/2012

I got into the gym about 6:30 pm after work today. I decided to pull a full cardiovascular session for today. 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:
45 minutes on the treadmill @ speed = 8.0kmph
5 minutes on the treadmill @ speed = 6.0kmph for cool-down
* Resulted in approximately 560 calories burned and 6.6km jogged and brisk-walked.

I looked forward in pulling another gym session on Wednesday as I haven't been doing any weight training lately.

Work Day Gym Session 13/02/2012

Work Day Gym Session 13/02/2012

I got into the gym about12:30 pm today and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 80kg
1x4 @ 90kg
1x3 @ 90kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg

Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg

Dumbbells pullover:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
2x10 @ 33kg

35 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 12km cycled.

This gym session took longer than I expected. I will be pulling another gym session tomorrow.

Work Day Gym Session 10/02/2012

Work Day Gym Session 10/02/2012

I got into the gym after work today about 6:30 pm. I left the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Full barbell squats:
2x10 @ 60kg for warm-up and cool-down
2x8 @ 90kg
1x4 @ 100kg
1x3 @ 100kg
2x2 @ 105kg
1x2 @ 110kg

Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
3x10 @ 200kg

Leg extension - fixed weight:
1x10 @ 25kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
2x10 @ 55kg

45 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 240 calories burned and 14km cycled.

I was tempted to skip today's gym as I dislike legs day. Nonetheless, I pushed myself into the gym and did one heck of a gym session today.

Work Day Gym Session 08/02/2012

Work Day Gym Session 08/02/2012

I got into the gym after work today about 6:30 pm. I left the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Barbell deadlifts:
2x6 @ 60kg for warm-up and c0ol-down
2x4 @ 90kg
2x2 @ 100kg
1x2 @ 110kg

Standing barbell upright row:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

Seated cable rows - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 60kg

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
2 mins on the exercise bike @ effort level = 1
* Resulted in approximately 160 calories burned and 10.2km cycled.

Quite an easy session today as I didn't have the mood to do gym to begin with. I will try to pull another gym session during lunch tomorrow.

Public Holiday Gym Session 07/02/2012

Public Holiday Gym Session 07/02/2012

I got into the gym during lunch today about 12:30 pm. I left the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 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.

Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
*Super-set with standing barbell bicep curls.

Dumbbell triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 30kg

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

Dumbbell bicep curls:
2(2x10) @ 8kg per arm, total = 16kg
2(2x10) @ 13kg per arm, total = 26kg
1 (2x8) @ 18kg per arm, total = 36kg

30 mins on the treadmill @ speed = 8kmph and gradient = 0
5 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 445 calories burned and 4.5km jogged.

I am quite satisfied with today's gym session. I look forward in pulling several more this week.

Work Day Gym Session 03/02/2012

Work Day Gym Session 03/02/2012

I got into the gym after work today about 6:00 pm. I left the gym about 7:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Full barbell squats:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 90kg
2x4 @ 100kg
1x4 @ 110kg
1x1 @ 125kg
*The last set was assisted by one of the personal trainers in the gym.

Seated legpress - fixed weight:
2x10 @ 83kg for warm-up and cool-down
3x10 @ 185kg

Leg extension - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 70kg

Leg curls - fixed weight:
2x10 @ 20kg for warm-up
2x10 @ 40kg
1x10 @ 50kg

25 mins on the exercise bike @ effort level = 1
10 mins on the exercise bike @ effort level = 2
* Resulted in approximately 190 calories burned and 15km cycled.

I am quite happy with my performance today. I was hoping to reach 130kg squat as soon as possible.

Work Day Gym Session 31/01/2012

Work Day Gym Session 31/01/2012

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 @ 50kg
1x10 @ 60kg
1x2 @ 65kg
1x4 @ 65kg

Dumbbells shoulder fliers:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
1x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Standing dumbbells shoulder press:
2x10 @ 15kg per arm, total = 30kg for warm-up and cool-down
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 14km cycled.

Last day of January and I have only managed to pull 9 gym sessions this month. Looking forward to working out more often on February as there will be fewer holidays.

Work Day Gym Session 30/01/2012

Work Day Gym Session 30/01/2012

I got into the gym about 1:00 pm and got off the gym about 2:30 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

Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg

Pectoral fliers - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 50kg
1x10 @ 55kg

Flat dumbbells benchpress:
2x10 @ 19kg per arm, total = 38kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 12km cycled.

It has been awhile since my last gym session. I look forward in pushing daily gym sessions from now onwards.

Work Day Gym Session 26/01/2012

Work Day Gym Session 26/01/2012

I got into the gym about 12:00 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 45 minutes

My workout routine is as follows:

Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x4 @ 90kg
1x2 @ 100kg
2x2 @ 110kg
2x1 @ 120kg
*Failed at 120kg at 1 rep.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x5 @ 70kg

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

Cable rows - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg

40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 14.98km cycled.

It has almost been a week since my last gym session. After meeting up with my cousin during Chinese New Year, it would seems like I'll need to play catch up to his weight load for the big 3 compound exercise.

Work Day Gym Session 20/01/2012

Work Day Gym Session 20/01/2012

I got into the gym about 6:30 pm and got off the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
15 mins on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 580 calories burned and 7.2km jogged and brisk-walked.

I have just recently recovered from flu and was not ready for weight training. I will resume my weight training routine as soon as I am almost fully recovered.

Weekend Gym Session 15/01/2012

Weekend Gym Session 15/01/2012

I got into the gym about 3:30 pm and got off the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Full Barbell Squats:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x4 @ 100kg
2x2 @ 110kg

Seated leg press - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 170kg
2x10 @ 200kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 68kg
1x10 @ 75kg

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 14.9km cycled.

I am on the verge of falling sick. However, I managed to pull a decent gym session today.

Work Day Gym Session 11/01/2012

Work Day Gym Session 11/01/2012

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 bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
1x6 @ 42.5kg

Superset with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg

Triceps pull-down - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pullldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x8 @ 60kg

5 mins on the exercise bike @ effort level = 2
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 11km cycled.

Quite tired from today's gym session as I haven't gotten much sleep yet.

Work Day Gym Session 09/01/2012

Work Day Gym Session 09/01/2012

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
1x8 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg
*Back to my old self, 90kg flat barbell benchpress.

Dumbbell pullovers:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 28kg
2x10 @ 33kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg

Pectoral fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.

Quite happy with today's gym session as I have just recovered from having migraine last night.

Work Day Gym Session 05/01/2012

Work Day Gym Session 05/01/2012

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
2x8 @ 50kg
2x4 @ 65kg
1x2 @ 67.5kg

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

Standing dumbbells shoulder press:
2x10 @ 17kg per arm, total = 34kg for warm-up and cool-down
1x10 @ 22kg per arm, total = 44kg
1x10 @ 24kg per arm, total = 48kg

Triceps push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

10 mins on the exercise bike @ effort level = 2
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 9.8km cycled.

Quite happy with today's gym session as I was quite tensed during work today.

Work Day Gym Session 03/01/2012

Work Day Gym Session 03/01/2012

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:

Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x4 @ 90kg
2x2 @ 100kg
2x1 @ 110kg
1x1 @ 115kg

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Lat-pulldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Seated cable low row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 49kg
1x10 @ 55kg
1x10 @ 60kg

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.

First gym session of the year and I have broken my personal record for deadlifts @ 100kg. I strongly believe that this year would be great.