Monday, March 26, 2012

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.

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.

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.

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.

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.

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.