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.
Monday, February 27, 2012
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:
I am looking forward to my new workout routine which I will start from early March onwards.
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)
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.
Wednesday, February 22, 2012
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.
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.
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.
Monday, February 13, 2012
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.
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.
Friday, February 10, 2012
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.
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.
Wednesday, February 8, 2012
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.
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.
Tuesday, February 7, 2012
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.
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.
Saturday, February 4, 2012
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.
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.
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