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.