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.
Sunday, April 29, 2012
Wednesday, April 25, 2012
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.
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.
Sunday, April 22, 2012
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.
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.
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.
Monday, April 16, 2012
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.
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.
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.
Tuesday, April 10, 2012
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.
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.
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.
Wednesday, April 4, 2012
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.
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.
Monday, April 2, 2012
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.
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.
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