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.
Monday, March 26, 2012
Wednesday, March 14, 2012
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.
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.
Tuesday, March 13, 2012
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.
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:
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.
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)
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.
Monday, March 5, 2012
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.
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.
Thursday, March 1, 2012
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.
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.
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