Ken's Workout Journal

Work Day Gym Session 30/01/2012

2012-01-30T15:40:00.002+08:00

Work Day Gym Session 30/01/2012

I got into the gym about 1:00 pm and got off the gym about 2:30 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
1x10 @ 60kg
1x8 @ 70kg

Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg

Pectoral fliers - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 50kg
1x10 @ 55kg

Flat dumbbells benchpress:
2x10 @ 19kg per arm, total = 38kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 12km cycled.

It has been awhile since my last gym session. I look forward in pushing daily gym sessions from now onwards.

Work Day Gym Session 26/01/2012

2012-01-26T14:09:00.002+08:00

Work Day Gym Session 26/01/2012

I got into the gym about 12:00 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 45 minutes

My workout routine is as follows:

Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x4 @ 90kg
1x2 @ 100kg
2x2 @ 110kg
2x1 @ 120kg
*Failed at 120kg at 1 rep.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x5 @ 70kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

Cable rows - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg

40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 14.98km cycled.

It has almost been a week since my last gym session. After meeting up with my cousin during Chinese New Year, it would seems like I'll need to play catch up to his weight load for the big 3 compound exercise.

Work Day Gym Session 20/01/2012

2012-01-20T21:40:00.001+08:00

Work Day Gym Session 20/01/2012

I got into the gym about 6:30 pm and 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 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
15 mins on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 580 calories burned and 7.2km jogged and brisk-walked.

I have just recently recovered from flu and was not ready for weight training. I will resume my weight training routine as soon as I am almost fully recovered.

Weekend Gym Session 15/01/2012

2012-01-15T17:00:00.002+08:00

Weekend Gym Session 15/01/2012

I got into the gym about 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 is as follows:

Full Barbell Squats:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x4 @ 100kg
2x2 @ 110kg

Seated leg press - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 170kg
2x10 @ 200kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 68kg
1x10 @ 75kg

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 14.9km cycled.

I am on the verge of falling sick. However, I managed to pull a decent gym session today.

Work Day Gym Session 11/01/2012

2012-01-11T14:12:00.002+08:00

Work Day Gym Session 11/01/2012

I got into the gym about 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 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
1x6 @ 42.5kg

Superset with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg

Triceps pull-down - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pullldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x8 @ 60kg

5 mins on the exercise bike @ effort level = 2
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 11km cycled.

Quite tired from today's gym session as I haven't gotten much sleep yet.

Work Day Gym Session 09/01/2012

2012-01-09T18:06:00.002+08:00

Work Day Gym Session 09/01/2012

I got into the gym about 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 is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg
*Back to my old self, 90kg flat barbell benchpress.

Dumbbell pullovers:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 28kg
2x10 @ 33kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg

Pectoral fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.

Quite happy with today's gym session as I have just recovered from having migraine last night.

Work Day Gym Session 05/01/2012

2012-01-05T14:17:00.003+08:00

Work Day Gym Session 05/01/2012

I got into the gym about 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 is as follows:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x8 @ 50kg
2x4 @ 65kg
1x2 @ 67.5kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

Standing dumbbells shoulder press:
2x10 @ 17kg per arm, total = 34kg for warm-up and cool-down
1x10 @ 22kg per arm, total = 44kg
1x10 @ 24kg per arm, total = 48kg

Triceps push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

10 mins on the exercise bike @ effort level = 2
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 9.8km cycled.

Quite happy with today's gym session as I was quite tensed during work today.

Work Day Gym Session 03/01/2012

2012-01-03T14:19:00.002+08:00

Work Day Gym Session 03/01/2012

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x4 @ 90kg
2x2 @ 100kg
2x1 @ 110kg
1x1 @ 115kg

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Lat-pulldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Seated cable low row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 49kg
1x10 @ 55kg
1x10 @ 60kg

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.

First gym session of the year and I have broken my personal record for deadlifts @ 100kg. I strongly believe that this year would be great.

Annual Leave Gym Session 29/12/2011

2011-12-30T12:32:00.002+08:00

Annual Leave Gym Session 29/12/2011

I am currently in Jakarta for holiday. As I am staying in a hotel that provides gym facilities, I decided to pull a cardiovascular session today. I got into the hotel gym at about 10:30 am and got out about 11:30 am.

Total time spent in the gym = 1 hour.

My workout routine is as follows:

35 mins on the treadmill @ speed = 8.5 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 400 calories burned and 5.2km jogged and brisk-walked.

I haven't been doing any weights training for more than a week. Furthermore, I have not done any deadlifts for awhile. I must focus on this once I get back to Malaysia.

Annual Leave Gym Session 22/12/2011

2011-12-22T19:07:00.002+08:00

Annual Leave Gym Session 22/12/2011

I got into the gym about 3:30 pm and got out of the gym about 5:00pm.

Total time spent in the gym = 1 hour 30 minutes

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 65kg
2x2 @ 70kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x9 @ 70kg
1x4 @ 80kg
1x2 @ 85kg
1x1 @ 85kg

Dumbbell pectoral fliers:
1x10 @ 4kg per arm, total = 8kg for warm-up
2x10 @ 8kg per arm, total = 16kg
2x10 @ 13kg per arm, total = 26kg

Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 22kg
1x10 @ 25kg
1x10 @ 28kg

Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 70kg
2x10 @ 90kg

45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 16.1km cycled.

This is my first time using the gym in PJ Hilton as it is also under the management of Clark Hatch fitness centre. The place was significantly smaller than the gym near my office. I look forward to pull another gym session this week in that area.

Work Day Gym Session 19/12/2011

2011-12-19T14:14:00.003+08:00

Work Day Gym Session 19/12/2011

I got into the gym about 12:30 pm and got back to the office about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

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:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Tricep-pulldown - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

40 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 12.1km cycled.

Just another easy gym session focused on biceps and triceps. I would probably need to a gym session focusing on back or chest tomorrow.

Weekend Gym Session 18/12/2011

2011-12-18T15:43:00.003+08:00

Weekend Gym Session 18/12/2011

As I had to do some work in the office, I came to the office about 11 am and did my work until 2 pm. I decided to pull a gym session and get back to work thereafter. I got into the gym about 1:30 pm and got back to the office about 3:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x4 @ 65kg
1x1 @ 70kg
* Failed at 70kg.

Plate rise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg

Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
2x8 @ 22kg per arm, total = 44kg
1x1 @ 24kg per arm, total = 48kg

Dumbbells lateral rise:
1x10 @ 4kg per arm, total = 8kg for warm-up
1x10 @ 8kg per arm, total = 16kg
2x10 @ 10kg per arm, total = 20kg
1x10 @ 14kg per arm, total = 28kg

45 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 262 calories burned and 14.4km cycled.

I am quite happy with today's gym session. However, I must push for more sessions as I am not very consistent this month.

Work Day Gym Session 14/12/2011

2011-12-18T09:29:00.001+08:00

Work Day Gym Session 14/12/2011

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Full squats:
2x8 @ 60kg for warm-up and cool-down
2x6 @ 90kg
2x2 @ 110kg
1x1 @ 120kg

Seated leg press - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 130kg
3x10 @ 200kg

Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 79kg

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 14.1km cycled.

I am quite satisfied with this gym session. However, I need to pick the pace for December 2011 as my workout routine is not as consistent as it was prior to December 2011.

Weekend Non Gym Session 11/12/2011

2011-12-18T09:21:00.002+08:00

Weekend Gym Session 11/12/2011

I got into the gym about 7:30 am in the morning and completed my entire workout routine by 8:10 am.

Total time spent in the gym =40 minutes

My workout routine is as follows:

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 400 calories burned and 6km jogged and brisk-walked.

After this session, I was in different hotels trying out their swimming pools as well as talking a long walk down to the sea side to take photos. This ordeal is as follows:

60 mins walking down 400 steps of stairs
* Resulted in approximately 200 calories burned and 0.5km vertical walk.

Furthermore, I went for a few more swimming sessions for 2 hours. The workout routine is as follows:

2 hours swimming
* Resulted in approximately 200 calories burned and 0.5km swam.

It has been awhile since I did any weight training. I will have to pull a leg session next week.

Weekend Non Gym Session 10/12/2011

2011-12-18T09:17:00.003+08:00

Weekend Non Gym Session 10/12/2011

I was in Bali this weekend. As there were plenty of pools and seaside to swim in, I spent about 4 hours swimming and floating.

My workout routine during this period is as follows:

4 hours swimming in different pools and beaches
*Resulted in approximately 400 calories burned and 1km swam.

I will try to pull a gym session tomorrow as I had only done one gym session this week.

Work Day Gym Session 05/12/2011

2011-12-05T14:08:00.002+08:00

Work Day Gym Session 05/12/2011

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 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
1x8 @ 37.5kg

Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 32kg
1x10 @ 37kg

Tricep-pulldown - fixed weight:
1x10 @ 27kg for warm-up
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 51kg
1x10 @ 32kg for cool-down

Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 61kg
1x10 @ 86kg
1x10 @ 91kg

35 mins on the exercise bike @ effort level = 1
5 mins on the exercise bike @ effort level = 2
* Resulted in approximately 195 calories burned and 14.1km cycled.

I will pull several more gym sessions before my trip to Bali as I will be able to relax once I am at Bali for 4 days, hopefully.

Work Day Gym Session 01/12/2011

2011-12-01T13:56:00.003+08:00

Work Day Gym Session 01/12/2011

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x6 @ 65kg
1x4 @ 70kg
1x2 @ 80kg

Dumbbell pectoral fliers:
1x10 @ 13kg per arm, total = 26kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg
1x10 @ 17kg per arm, total = 34kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg

20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 80 calories burned and 7km cycled.

I will have to pull another gym session tomorrow and the next gym session would be focused on legs. I don't mind doing legs day but I hate the time required to recover from it.

Work Day Gym Session 30/11/2011

2011-11-30T17:20:00.002+08:00

Work Day Gym Session 30/11/2011

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:
1 min on the treadmill @ speed = 8.5 kmph and gradient = 0.0%

29 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 520 calories burned and 7km jogged and brisk-walked.

As I was too stressed today at work, I decided to focus my gym session solely on cardiovascular exercise. I was not satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow.

Public Holiday Non Gym Session 28/11/2011

2011-11-29T12:09:00.003+08:00

Public Holiday Non Gym Session 28/11/2011

As I was too lazy to hit today. As such, I decided to get on my bicycle and cycle for the next two hours. The entire ordeal commenced at about 3:00pm and ended about 4:50 pm. Upon returning from this cardiovascular session, I had to assist my dad in cleaning 2 SUVs.

The statistic for this bike ride is as follows:

Monday 28/11/2011, heavy cardio session (Afternoon)
110 mins cycling around the park for about 84 times
* Resulted in 800 calories burned and about 50.10km cycled (estimated)

Although I felt that this was decent workout, I would still prefer lifting weights in the gym coupled with a cardiovascular exercise.

Weekend Non Gym Session 27/11/2011

2011-11-29T09:18:00.002+08:00

Weekend Non Gym Session 27/11/2011

After having breakfast today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 10:30 am and got home by 11:10 am.

The statistic for this walk is as follows:

Sunday 27/11/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for 6 times.
* Resulted in 150 calories burned and about 3.6km walked (estimated)

As I have a wedding dinner to attend as well as assisting my father in fixing his PC, I decided to cut short the time spent on this walk.

Work Day Gym Session 24/11/2011

2011-11-24T14:15:00.002+08:00

Work Day Gym Session 24/11/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Deadlifts:
2x8 @ 60kg for warm-up and cool-down
4x2 @ 90kg
2x2 @ 100kg
1x1 @ 110kg
*Personal record one repetition at 110kg.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 172 calories burned and 9.9km cycled.

A very short entry for this gym session. I was quite happy with this session as I was able to do a 110kg deadlift. I look forward in pulling another gym session tomorrow.

Work Day Gym Session 23/11/2011

2011-11-23T14:54:00.002+08:00

Work Day Gym Session 23/11/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 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:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Bench dips:
5x10 @ body weight

Standing dumbbell overhead extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Chin-ups:
1x2 @ bodyweight

Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg

10 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

10 mins on the treadmill @ speed = 8.5 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 315 calories burned and 4km jogged.

I didn't perform as well as I expected. This is mainly because I was unable to do chin ups properly.

Work Day Gym Session 21/11/2011

2011-11-21T14:17:00.003+08:00

Work Day Gym Session 21/11/2011

I got into the gym about 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 is as follows:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x2 @ 65kg
*My new personal record for this weight exercise @ 65kg.

Dumbbells lateral rise:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
2x10 @ 14kg per arm, total = 28kg

Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
2x10 @ 22kg per arm, total = 44kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13.1km cycled.

I am still recovering from my legs day last Friday. I will do another gym session tomorrow, focusing on biceps and triceps.

Work Day Gym Session 18/11/2011

2011-11-18T15:15:00.003+08:00

Work Day Gym Session 18/11/2011

I got into the gym about 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 is as follows:

Full squats:
2x2 @ 20kg for testing
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x4 @ 100kg
1x4 @ 110kg
1x2 @ 120kg
1x1 @ 120kg

Seated leg press - fixed weight:
2x10 @ 102kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 184kg

Leg extension - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
1x10 @ 50kg
* I was too tired to do any more weight training exercises.

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 245 calories burned and 18.1km cycled.

I am quite happy with today's gym session as I was able to squat 120kg for 3 repetitions. I reckon that my legs will take some time to recover.

Work Day Gym Session 16/11/2011

2011-11-16T14:11:00.002+08:00

Work Day Gym Session 16/11/2011

I got into the gym about 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 is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 70kg
1x2 @ 80kg (failed)
1x6 @ 80kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 70kg
1x3 @ 70kg

Dumbbell pullovers:
2x10 @ 17kg for warm-up and cool-down
2x10 @ 28kg
1x10 @ 33kg

Pectoral fliers - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 10.2km cycled.

This is my new workout routine whereby I will focus on one or two body parts for each workout.

Work Day Gym Session 15/11/2011

2011-11-15T14:24:00.004+08:00

Work Day Gym Session 15/11/2011

After resting for4 days, I decided to pull a full cardiovascular session today. I got into the gym about 12:40 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

50 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 690 calories burned and 8.10km jogged.

I will continue to do one gym session after another up to Friday this week. I have slightly less than one month for weighing in.

Work Day Gym Session 10/11/2011

2011-11-10T14:32:00.003+08:00

Work Day Gym Session 10/11/2011

I got into the gym about 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 is as follows:

Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 110kg
1x1 @ 110kg
1x1 @ 120kg
*Failed at deadlifting @ 120kg.

Bench-dips:
4x10 @ body weight
1x15 @ body weight

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x9 @ 65kg

Cable row - fixed weight:
2x10 @ 36kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 75kg
1x10 @ 86kg

Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
*I was too tired to do anymore isolation exercises.

31 mins on the exercise bike @ effort level = 2
* Resulted in approximately 165 calories burned and 9.5km cycled.

I will most likely pull another gym session tomorrow after work as I would have attend a meeting immediately after lunch.

Work Day Gym Session 09/11/2011

2011-11-09T15:23:00.002+08:00

Work Day Gym Session 09/11/2011

After a two-day rest from doing any form of exercise, I decided to hit the gym today. I got into the gym about 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 is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x8 @ 80kg

Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x9 @ 37.5kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg

Triceps pulldown - fixed weight:
1x10 @ 32kg for warm-up cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 59kg

Pectoral fliers - fixed weight:
1x10 @ 23kg for warm-up cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 360 calories burned and 4.3km jogged.

I am quite happy with this gym session. I look forward in doing another session tomorrow.

Weekend Non Gym Session 06/11/2011

2011-11-06T20:15:00.002+08:00

Weekend Non Gym Session 06/11/2011

After having dinner today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 5:30 pm and got home by 6:30 pm.

The statistic for this walk is as follows:

Sunday 06/11/2011, light cardio session (Evening)
60 mins walking with Little Foot around the park for10 times
* Resulted in 300 calories burned and about 6.0km walked (estimated)

I was not satisfied with the walk. As such, I decided to do some cycling at home on a stationary bike for 1 hour and 20 minutes. This would definitely help me in burning high amount of calories this weekend.

The statistic for this cardiovascular session is as follows:

80 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 750calories burned and 35km cycled.

I haven't been doing much exercise for this week, just 3 sessions. I would definitely need to pick up my pace as soon as possible.

Work Day Gym Session 03/11/2011

2011-11-03T14:45:00.004+08:00

Work Day Gym Session 03/11/2011

I got into the gym about 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 is as follows:

50 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 690 calories burned and 7.5km jogged.

I didn't have the mood to do any weights training today. As such, I decided to stick to good old jogging for almost an hour.

Work Day Gym Session 31/10/2011

2011-10-31T14:02:00.003+08:00

Work Day Gym Session 31/10/2011

I got into the gym about 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 is as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 50kg
1x2 @ 60kg
*Failed at the final repetition, couldn't balance the bar properly.

Triceps pull-down - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 46kg

31 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 11km cycled.

Shorter workout than usual as I need to rush back to work. I will definitely pull another gym session tomorrow.

Work Day Gym Session 28/10/2011

2011-10-28T14:08:00.002+08:00

Work Day Gym Session 28/10/2011

I got into the gym about 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 is as follows:

45 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
3 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 600 calories burned and 7km jogged.

So close yet so for, I am trying to push for 10km today. Unfortunately, that did not materialize. As such, I am going to have to push for another gym session tomorrow or at least another cardiovascular session.

Work Day Gym Session 27/10/2011

2011-10-27T15:51:00.002+08:00

Work Day Gym Session 27/10/2011

I got into the gym about 12:30 pm and got off the gym about 2:10 pm.

Total time spent in the gym = 1 hour 40 minutes

My workout routine is as follows:

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
*I haven't done this for awhile, seems ok for today.

Barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x20 @ 80kg
*Doing this for the sole purpose of completing a quest in fitocracy

Ab-crunches:
1x50
*Doing this for the sole purpose of completing a quest in fitocracy

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Dumbbell standing calves raise:
2x10 @ body weight for warm-up and cool-down
1x10 @ body weight + 14kg dumbbell
1x10 @ body weight + 19kg dumbbell
1x12 @ body weight + 22kg dumbbell

45 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 18km cycled.

I was almost late for my conference call. I should pay more attention in planning my gym session during lunch time.

Work Day Gym Session 25/10/2011

2011-10-25T15:33:00.003+08:00

Work Day Gym Session 25/10/2011

I got into the gym about 12:30 pm and got off the gym about 2:10 pm.

Total time spent in the gym = 1 hour 40 minutes

My workout routine is as follows:

Full barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
1x20 @ 70kg
*20 repetitions squat is pretty tough to pull off.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg

Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg

Ab-crunches:
2x20 @ body weight
2x25 @ body weight
1x30 @ body weight

Standing Dumbbell Shoulder Press:
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg

60 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 375 calories burned and 21km cycled.

I did this gym session for the sole purpose of completing certain quests in Fitocracy. I will update my Fitocracy workout in a shortwhile.

Work Day Gym Session 21/10/2011

2011-10-21T14:21:00.002+08:00

Work Day Gym Session 21/10/2011

I got into the gym about 12:20 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 40 minutes

My workout routine is as follows:

Full barbell squat:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x7 @ 100kg
1x3 @ 110kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 70kg

Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 190kg
1x10 @ 200kg

Leg raise:
4x10 @ body-weight
1x15 @ body-weight

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 275 calories burned and 17km cycled.

I am not happy with my current results as I am not lean enough. As such, I will have to do some cardiovascular exercises during the weekend and may have to pull another gym session on Sunday.

Work Day Gym Session 20/10/2011

2011-10-20T14:14:00.002+08:00

Work Day Gym Session 20/10/2011

I got into the gym about 12:20 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 40 minutes

My workout routine is as follows:

Flat Barbell benchpress :
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
1x1 @ 80kg failed
* Failed at the first repetition for 80kg lift.

Bench dips:
5x10 @ body weight

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg

Triceps pull-down - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Cable row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 265 calories burned and 13km cycled.

I'll need to pull another gym session tomorrow. Furthermore, I will need to do some squatting.

Work Day Gym Session 19/10/2011

2011-10-19T14:09:00.003+08:00

Work Day Gym Session 19/10/2011

I got into the gym about 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 is as follows:

Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x3 @ 100kg
* Failed at the last repetition for 100kg lift.

Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg

Lat-pull downs - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

31 mins on the exercise bike @ effort level = 1
* Resulted in approximately 165 calories burned and 9.3km cycled.

My hands hurt from deadlifts. Basically, some of the skin on my palm was torn to some extent. I hope that I will be able to recover from this as soon as possible. This is because I would have to pull another gym session tomorrow.

Work Day Gym Session 17/10/2011

2011-10-17T15:47:00.002+08:00

Work Day Gym Session 17/10/2011

I got into the gym about 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 is as follows:

50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 606 calories burned and 6.6km jogged.

I was quite surprised that I had to stop every 10 minutes to catch my breath for this 50 minutes jog. Nonetheless, I will have to pull another gym session tomorrow.

Weekend Non Gym Session 16/10/2011

2011-10-17T15:42:00.002+08:00

Weekend Non Gym Session 16/10/2011

I woke up fairly late today, about 9:00 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.

I got to the park about 9:30 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 10:10 am or so.

The statistic for the walk is as follows:

Sunday 09/10/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)

I was sort of sweating lightly after the walk as the weather was quite warm and sunny.

Work Day Gym Session 14/10/2011

2011-10-14T14:53:00.002+08:00

Work Day Gym Session 14/10/2011

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 is as follows:

Flat dumbbells benchpress:
2x10 @ 16kg per arm, total = 32kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg

Pullovers:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg

Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 180kg
1x10 @ 190kg
1x10 @ 200kg

Low rows - fixed weight:
2x10 @ 31kg for warm-up and cool-down
1x10 @ 48kg
1x10 @ 55kg
1x10 @ 61kg

Benchdips:
5x10 @ body weight

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 12km cycled.

It is a Friday yet I am in the gym, pushing myself to the next level. I will pull another gym session tomorrow as I will have to come back to KL Sentral to provide transportation to my friend.

Work Day Gym Session 13/10/2011

2011-10-13T14:16:00.002+08:00

Work Day Gym Session 13/10/2011

I got into the gym at 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x7 @ 50kg
1x7 @ 55kg
* Failed at the last repetition for 55kg lift.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg

Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 48kg
1x10 @ 55kg

Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 185 calories burned and 9.3km cycled.

I have somewhat recover from what I had yesterday. I will push for another gym session tomorrow and will do some short distance jogging on Saturday and Sunday.

Work Day Gym Session 11/10/2011

2011-10-11T14:59:00.004+08:00

Work Day Gym Session 11/10/2011

I got into the gym about 12:30 pm and I got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x8 @ 22.5kg
1x8 @ 27.5kg
1x8 @ 32.5kg

Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Pectoral fliers - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 31kg
1x10 @ 36kg
1x10 @ 41kg

30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 175 calories burned and 9.8km cycled.

I don't feel well lately. I reckon it might be partially due to exercising excessively. Nonetheless, I will push for 4 times gym session this week.

Weekend Non Gym Session 09/10/2011

2011-10-11T11:39:00.002+08:00

Weekend Non Gym Session 09/10/2011

I woke up fairly early today, about 8:30 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.

I got to the park about 9:10 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.

The statistic for the walk is as follows:

Sunday 09/10/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)

I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.

Weekend Gym Session 08/10/2011

2011-10-08T14:14:00.002+08:00

Weekend Gym Session 08/10/2011

I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.

Total time spent at the gym = 1 hour 45 minutes

My workout routine is as follows:

Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Bench dips:
5x10 @ body weight

Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg

Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.

I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.

Work Day Gym Session 05/10/2011

2011-10-05T14:07:00.002+08:00

Work Day Gym Session 05/10/2011

I got into the gym at 12:15 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 30 mins

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x8 @ 75kg
*Good poundage for my benchpress, getting closer to 80kg.

Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg

Lat-pull down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg

25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 4.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately calories burned and 4.1km jogged.

I have done two gym sessions for this week, I will have to do two or more gym sessions to keep up with the frequency. I have scheduled for another gym session during lunch time tomorrow.

Work Day Gym Session 03/10/2011

2011-10-03T19:43:00.002+08:00

Work Day Gym Session 03/10/2011

I got into the gym about 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 is as follows:

55 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 min on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 670 calories burned and 7.6km jogged.

I was quite surprised that I was able to do a55 minutes jog straight. I will have to pull another gym session tomorrow.

Weekend Non Gym Session 02/10/2011

2011-10-02T16:02:00.003+08:00

Weekend Non Gym Session 02/10/2011

I woke up fairly early today, about 9 am. I went out for breakfast with my mum. Upon finishing my breakfast, I decided to give my dog ("Little Footie") a walk in the park.

I got to the park about 10:20 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.

The statistic for the walk is as follows:

Sunday 02/10/2011, light cardio session (Morning)
40 mins walking and jogging with Little Foot around the park for7 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.

Work Day Gym Session 30/09/2011

2011-09-30T14:24:00.002+08:00

Work Day Gym Session 30/09/2011

Finally, I am back in office and I had to do another gym session today. I got into the gym about 12:30 pm and I got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x7 @ 50kg

Bench dips:
5x10 @ body weight

Chin-ups:
1x1 @ body weight
1x2 @ body weight
*Was too tired to do chin ups, hopefully can get back to 6 repetitions of chin-ups

Triceps pulldowns - fixed weight:
2x10 @ 37kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

40 mins on the exercise bike @ effort level = 1-2
* Resulted in approximately 220 calories burned and 12.56km cycled.

My 4th gym session of this week. I will try and pull another gym session on Sunday if possible. I would have to do some squatting as it has been awhile since my last squatting exercise.

Work Day Gym Session 29/09/2011

2011-09-29T11:00:00.004+08:00

Work Day Gym Session 29/09/2011

I had to wake up early for today's gym session as I would be checking out of the hotel by 9 am. I got into the gym at 7:00 am and got of the gym about 8:10 am

Total time spent in the gym = 1 hour 10 mins.

My workout routine is as follows:

Lying down legpress - fixed weight:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x10 @ 100kg

Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Inclined barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 42.5kg
1x8 @ 52.5kg
1x8 @ 62.5kg

Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 350 calories burned and 4.1km jogged.

I will have to pull another gym session tomorrow or on the weekend to keep up with my frequent workout routine. Furthermore, I have yet to do deadlifts or squats this week.

Work Day Gym Session 28/09/2011

2011-09-28T14:11:00.003+08:00

Work Day Gym Session 28/09/2011

I am currently in Johor Bahru for out of state work assignment. Fortunately, there is a gym in the hotel. I got into the gym about 7:30 pm and got off the gym about 8:45pm.

Total time spent in the gym = 1 hour 15 mins.

My workout routine is as follows:

Flat barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 62.5kg
1x8 @ 72.5kg
1x8 @ 82.5kg

Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg

Lat-pull down - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 40kg

Seated chest press - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 60kg

25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 370 calories burned and 4.3km jogged.

I would have to wake up early tomorrow to pull another gym session before I head off to my client's place. I will do some weight training as well as some jogging due to the fact that there is now exercise bike in this particular gym.

Work Day Gym Session 26/09/2011

2011-09-27T12:06:00.002+08:00

Work Day Gym Session 26/09/2011

I got into the gym about 12:50 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour

My workout routine is as follows:

42 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

3 min on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 520 calories burned and 6.1km jogged.

Jogging for 45 minutes seems to be quite easy for me. As such, it is time for me to step up my gym session, particularly on the cardiovascular portion.

Work Day Gym Session 21/09/2011

2011-09-21T21:32:00.003+08:00

Work Day Gym Session 21/09/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

59 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed = 4.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 680 calories burned and 8.0km jogged.

I was quite surprised that I was able to do a 60 minutes jog straight. Unfortunately, I won't have an opportunity to hit the gym again this week up to Sunday. I will need to find some time in order to do some exercise just to keep up.

Weekend Gym Session 18/07/2011

2011-09-18T12:32:00.002+08:00

Weekend Gym Session 18/07/2011

I got into gym about 11:00 am today and got off the gym about 12:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x6 @ 50kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg

Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 180kg
2x10 @ 200kg
*Maximum weight load for this exercise, there are no longer any more plates that I can add for this.

Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 65kg

Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 188 calories burned and 8.5km cycled.

Meager improvements compared to last week. Although I did not pull 5 gym sessions, I managed to do 4 gym sessions with some decent weight load. Unfortunately, I will only be able to do 3 gym sessions next week or 4 tops, if I can get back from Malaccca before 5pm.

Weekend Non Gym Session 17/09/2011

2011-09-18T10:52:00.002+08:00

Weekend Non Gym Session 17/09/2011

I got up late today and was too lazy to bring Little Foot for a walk. I decided to give Little Foot a walk in the evening instead before having my dinner.

I got to the park about 6:30 pm and the entire ordeal lasted about 40 minutes. This was because it started to rain about 7:15 pm or so.

The statistic for the walk is as follows

Saturday 17/09/2011, light cardio session (Evening)
40 mins walking and jogging with Little Foot around the park for6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.

Work Day Gym Session 14/09/2011

2011-09-14T14:52:00.002+08:00

Work Day Gym Session 14/09/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Bench dips:
5x10 @ body weight

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Cable row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 51kg
1x10 @ 57kg
1x10 @ 64kg

20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%
* Resulted in approximately 163 calories burned and 3.1km jogged.

My legs are very tired and numb from the last workout. Tomorrow will be the last working day for this week as Friday is a public holiday. I will definitely have to pull another gym session tomorrow.

Work Day Gym Session 13/09/2011

2011-09-13T16:05:00.002+08:00

Work Day Gym Session 13/09/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 100kg
1x1 @ 120kg
1x2 @ 110kg
*I managed to do one repetition for a 120kg squat. Gonna try for more repetitions in the next gym session.

Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg

Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 36kg
1x10 @ 40kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 9km cycled.

2nd gym session of the week, another 3 sessions to go.

Work Day Gym Session 12/09/2011

2011-09-12T23:45:00.002+08:00

Work Day Gym Session 12/09/2011

I got into the gym about 6:30 pm after work and got off the gym about 7:30 pm.

Total time spent in the gym = 1 hour

My workout routine is as follows:

45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

* Resulted in approximately 530 calories burned and 6.1km jogged.

Another week, another daily gym routine. I am getting ready to do my full squats tomorrow. Target squat tomorrow, 120kg.

Work Day Gym Session 08/09/2011

2011-09-08T14:26:00.002+08:00

Work Day Gym Session 08/09/2011

I got into the gym about 12:40 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 mins.

My workout routine is as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg

Seated legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 180kg

Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Elevated push ups:
5x10 @ body weight

30 mins on the seated exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 7km cycled.

One more gym session tomorrow to make it 5 times per week. Furthermore, tomorrow is squat day. Just one more gym session this week.

Work Day Gym Session 07/09/2011

2011-09-07T14:31:00.001+08:00

Work Day Gym Session 07/09/2011

I got into the gym about 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.

Bench dips:
5x10 @ body weight

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.

Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.

Work Day Gym Session 06/09/2011

2011-09-06T14:13:00.003+08:00

Work Day Gym Session 06/09/2011

I got into the gym about 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.

Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.

I am ready for my next gym session, bring it on.

Work Day Gym Session 05/09/2011

2011-09-05T19:06:00.002+08:00

Work Day Gym Session 05/09/2011

I got into the gym about 12:30pm. Due to the fact that my nose was somewhat blocked, I decided to do a 45 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour 15 mins.

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 498 calories burned and 5.8km jogged and brisk walked.

I managed to push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow focusing on my new routine for weights training.

Weekend Non Gym Session 04/09/2011

2011-09-05T18:58:00.002+08:00

Weekend Non Gym Session 04/09/2011

I got up late today and was too lazy to bring Little Foot for a walk. Furthermore, the weather was extremely hot. In addition to that, I haven't been to the gym since my holiday started. Given the above, I decided to give Little Foot a walk in the evening after having my dinner.

I got to the park about 6:30 pm and the entire ordeal lasted up to 7:30 pm.

The statistic for the walk is as follows

Sunday, 04/09/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked (estimated)

I will have to hit the gym from Monday onwards as it has been far too long since my last gym session. Nonetheless, I really enjoyed my time off from work. I would look forward to my time off during December this year.

Public Holiday Non Gym Session 1/9/2011

2011-09-05T18:54:00.004+08:00

Public Holiday Non Gym Session 1/9/2011

Due to Hari Raya and Malaysia Independence day falling on the same date (ie. 31st August 2011), we were given Thursday off as well. Although I didn't bring Little Foot out for a walk early in the morning, I had to bring him out in the evening as he was again barking non-stop at me.

I brought him to the park about 7:30 pm and got home about 8:30 pm. The total ordeal lasted for an hour.

Here are the stats of the said walk:

Thursday, 07/08/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 250 calories burned and about 6.0km walked (estimated)

I planned to hit the gym from tomorrow onwards up to Sunday. However, with such weather conditions, I probably will skip going to gym altogether.

Weekend Non Gym Session 27/08/2011 and 28/08/2011

2011-08-28T18:16:00.000+08:00

Weekend Non Gym Sessions 27/08/2011 and 28/08/2011

My dog, Little Foot has been bugging me persistently for the past few days to bring him for a walk. Particularly in the morning whereby I would try to get up later than usual. As such, I decided to bring him for a walk on Saturday as well as Sunday.

Here are the stats for the said walks:

Saturday, 27/08/2011, light cardio session (Morning)

45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

Sunday, 28/08/2011, light cardio session (Morning)

45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

Fortunately, I will be heading to Singapore for my well deserved holiday on Monday and will only be back on Wednesday. I have been looking forward to this trip since I booked my flight tickets as well as the tickets for Universal Studio Singapore.

Work Day Gym Session 26/08/2011

2011-08-26T15:18:00.003+08:00

Work Day Gym Session 26/08/2011

I got into the gym about 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x2 @ 110kg (failed)
*I was not able to do a 110kg full squat today.

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Bench dips:
5x10 @ body weight

Reverse pulley - cables:
2x10 @ 10kg per arm, total = 20kg for warm-up and cool down
1x10 @ 14kg per arm, total = 28kg
1x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I am quite happy that I was able to pull 3 gym sessions this week. However, the gym would not be available from 30th August 2011 to 1st September 2011. I can only do anotehr gym session on the 2nd of September 2011. As such, I would concentrate on performing some cardiovascular sessions during the Raya holidays.

Work Day Gym Session 24/08/2011

2011-08-24T14:18:00.003+08:00

Work Day Gym Session 24/08/2011

I got into the gym about 12:15 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x8 @ 60kg
1x6 @ 70kg
2x1 @ 80kg (failed)

Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I would really want to do some jogging for my next gym session and also I planned to do my squats on Friday.

Work Day Gym Session 22/08/2011

2011-08-22T15:57:00.003+08:00

Work Day Gym Session 22/08/2011

I got into the gym about 12:30 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg

Leg curls- fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 190 calories burned and 8km cycled.

I will have to pull another gym session tomorrow. From today onwards, there will no longer be any lunch for me until October 2011.

Weekend Non Gym Session 21/08/2011

2011-08-22T15:51:00.002+08:00

Weekend Non Gym Session 21/08/2011

I woke up early today as Little Foot was barking non stop since 9 am this morning. Due to his persistence, I couldn't get any more sleep thereafter. As such, I decided to give him a walk around 10:00 am eventhough it was fairly hot.

The entire ordeal lasted 40 minutes.

The statistic for the walk is as follows

Sunday, 21/08/2011, light cardio session (Morning)
45 mins walking with Little Foot around the park for 7 times
* Resulted in 170 calories burned and about 4.2km walked (estimated)

Again, I did plan to bring Little Foot for another walk in the evening. Unfortunately, that did not materialize.

Work Day Gym Session 16/08/2011

2011-08-16T23:54:00.002+08:00

Work Day Gym Session 16/08/2011

I got into the gym fairly late today ie. about 12:45pm. Due to the fact that I have neglected my cardiovascular session, I decided to do a 45 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour.

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 500 calories burned and 6.3km jogged and brisk walked.

I managed to barely push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I hope to pull another gym session tomorrow focusing on weights training.

Weekend Non Gym Session 14/08/2011

2011-08-14T13:46:00.002+08:00

Weekend Non Gym Session 14/08/2011

I got up fairly late today about 10:00 am. Due to my persistence, I decided to give Little Foot another walk in the about 11:00 am.

I got to the park about 11:15 am and the entire ordeal lasted up to 12:00 pm.

The statistic for the walk is as follows

Sunday, 07/08/2011, light cardio session (Morning)
45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I did look forward in bringing Little Foot for another walk in the evening. Unfortunately, that did not materialize.

Work Day Gym Session 12/08/2011

2011-08-12T21:35:00.002+08:00

Work Day Gym Session 12/08/2011

I had to pull the gym session after work today as I had a lunch appointment earlier. I got into the gym about 6:30 pm. Prior to that, I took two scoops of whey protein. 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:

Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg

Tricep-pulldowns - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

40 mins on the exercise bike @ effort level = 2

* Resulted in approximately 230 calories burned and 11km cycled.

I was quite happy that I am able to do more today that usual. I'll to do another session on the weekend if possible.

Work Day Gym Session 09/08/2011

2011-08-09T16:41:00.002+08:00

Work Day Gym Session 09/08/2011

I got into the gym about 12:30 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 70kg
1x6 @ 75kg
1x1 @ 80kg (failed)
*Not ready for a 80kg benchpress yet.

Legpress - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 150kg
1x10 @ 180kg
1x10 @ 200kg
*Much easier exercise compared to squats.

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
* Resulted in approximately 160 calories burned and 10km cycled.

I will have to pull another 2 to 3 gym sessions this week in order to meet my ultimate goal which is to lose substantial body fat by October 2011.

Medical Leave Non Gym Session 08/08/2011

2011-08-09T16:31:00.002+08:00

Medical Leave Non Gym Session 08/08/2011

I was on medical leave today, I had a migraine from waking up non stop during night, thanks to my dog. After consulting the doctor, I had a heavy breakfast and went straight back to sleep thereafter.

I woke up around 3:30 pm and decided to go for a walk in TTDI park in the evening to get some fresh air. I got to the park about 7:00 pm and got off about 7:45pm.

The entire ordeal lasted 45 mins.

Monday, 08/08/2011, medium cardio session (evening)
45 mins walking around the TTDI park twice
* Resulted in 230 calories burned and about 4.4km walked (estimated)

I would much prefer to go for the 6.7km track instead for my next session and I would definitely try jogging the entire 6.7km without pausing or walking.

Weekend Non Gym Session 07/08/2011

2011-08-09T16:22:00.003+08:00

Weekend Non Gym Session 07/08/2011

I got up fairly late today about 9:30 am. Due to my laziness, I decided to give Little Foot another walk in the evening.

I got to the park about 6:30 pm and the entire ordeal lasted up to 7:15 pm.

The statistic for the walk is as follows

Sunday, 07/08/2011, light cardio session (evening)
45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I had to cut short the walk as I was having a stomachache and had to rush home instead.

Work Day Gym Session 05/08/2011

2011-08-05T16:01:00.002+08:00

Work Day Gym Session 05/08/2011

It was a Friday and I haven't done much since Monday's gym session. I got into 12:30 pm and got off gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 mins.

My workout routine as follows:

Full squat:
1x6 @ 60kg for warm-up
2x6 @ 80kg
1x6 @ 100kg
1x3 @ 110kg
*Failed at 3rd repetition while performing the 110kg squat.

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg

Cable row - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 65kg

Triceps pulldown- fixed weight:
2x10 @ 23kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

30 mins on the exercise bike @ effort level = 2

* Resulted in approximately 180 calories burned and 10km cycled.

I took whey protein as my lunch replacement due to the fact that I have no time for lunch. I will continue to do so for next week, preferably exercising more than twice per week.

Work Day Gym Sesion 01/08/2011

2011-08-01T15:23:00.003+08:00

Work Day Gym Sesion 01/08/2011

I got into the gym fairly late today ie. about 12:45pm. Due to the time constraint, I decided to do a 40 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour.

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%
* Resulted in approximately 425 calories burned and 6.1km jogged and brisk walked.

I did try to push myself to jog 40 minutes straight at 8kmph. Unfortunately, I did not have enough stamina nor did I have enough training for that. I hope to pull another gym session tomorrow focusing on weights training.

Work Day Gym Session 27/07/2011

2011-07-27T16:17:00.002+08:00

Work Day Gym Session 27/07/2011

I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x5 @ 50kg
*Failed in performing the last repetition.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
*Seems to be a bit too easy for me, will need to try 80kg for the next session.

Triceps pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 46kg
1x10 @ 51kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 176 calories burned and 9.86km cycled.

I won't be able to pull another gym session tomorrow during lunch time as I will have a lunch appointment. However, I planned to hit the gym on Friday either during lunch time or after working hours.

Work Day Gym Session 25/07/2011

2011-07-25T22:29:00.002+08:00

Work Day Gym Session 25/07/2011

I got into the gym about 12:30 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
* Resulted in approximately 410 calories burned and 5.2km jogged and brisk walked.

I haven't sweat much lately. As such, I decided to do a full cardiovascular session today. To my surprise, my jog was pretty bad today.

Weekend Non Gym Session 24/07/2011

2011-07-25T17:28:00.003+08:00

Weekend Non Gym Session 24/07/2011

I got up fairly early today about 8:30 am. After having my breakfast at the dumpling noodle place located in Damansara Uptown, I decided to give Little Foot another walk under the hot sun. Hopefully, he won't bug me after this walk

I got to the park about 9:45 am and the entire ordeal lasted up to 11:00 am.

The statistic for the walk is as follows

Sunday, 18/07/2011, heavy cardio session (morning)
75 mins walking and jogging with Little Foot around the park for 9 times
* Resulted in 300 calories burned and about 5.4km walked (estimated)

True enough, he didn't bother me after this. Other than that, I should have done two gym sessions instead of one this week.

Work Day Gym Session 19/07/2011

2011-07-19T14:35:00.003+08:00

Work Day Gym Session 19/07/2011

I got into the gym about 12:15 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Inclined barbell benchpress:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x6 @ 32.5kg

Dumbbell standing overhead extension:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
*Been awhile since I did this.

30 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%

* Resulted in approximately 176 calories burned and 3.1km brisk walked.

For some reason, I was too tired today to perform my usual full squats. I have no idea what happened to me. I will try to pull another gym session tomorrow.

Weekend Non Gym Session 18/07/2011

2011-07-18T07:43:00.003+08:00

Weekend Non Gym Session 18/07/2011

I got up fairly early today about 8:00 am. After having my breakfast, I decided to give Little Foot, my dog a walk of his life so that he won't bug me for walks after that.

I got to the park about 9:30 am and the entire ordeal lasted up to 11:00 am.

The statistic for the walk is as follows:

Sunday, 18/07/2011, heavy cardio session (morning)
90 mins walking and jogging with Little Foot around the park for 12 times
* Resulted in 350 calories burned and about 7.2km walked (estimated)

I had a relaxing afternoon as I just chilled at home. As such, I decided to pull another cardio session by jogging in the park. However, this time I did that alone.

The statistic for this 2nd cardiovascular session is as follows:

Sunday, 18/07/2011, heavy cardio session (Evening)
65 mins walking and jogging alone around the park for 14 times
* Resulted in 380 calories burned and about 8.4km walked (estimated)

After the jogs, I didn't feel tired and only felt the aftermath the next day.

Work Day Gym Session 13/07/2011

2011-07-13T22:45:00.002+08:00

Work Day Gym Session 13/07/2011

I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Deadlifts;
2x6 @ 60kg for warm-up and cool-down
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
*Weaker performance compared to the last session (by 10kg)

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg
*Weaker performance compared to the last session (by 10kg)

Lat pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Triceps pulldown - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

30 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%

* Resulted in approximately 174 calories burned and 3.1km brisk walked.

Overall, a satisfactory gym session considering I lost my straps for deadlifts and I haven't gotten a proper lifting belt.

Weekend Non Gym Session 09/07/2011

2011-07-13T18:58:00.003+08:00

Weekend Non Gym Session 09/07/2011

This cardiovascular session was performed during my company / department / team's trip to Tanjung Jara which was located at Terengganu. I had an early breakfast prior to this cycling session.

This session started about 10 am in the morning and finished about 12 pm. The actual cycling journey was only for an hour tops.

My estimation of this session is as follows:

Saturday, 09/07/2011, heavy cardio session (morning)
60 mins on a bicycle, village type of road / track
* Resulted in 400 calories burned and approximately 10km cycled (estimated)

I broke the bicycle seat by the 1st km. My butt was a force to reckon with, apparently

Work Day Gym Session 07/07/2011

2011-07-07T16:26:00.003+08:00

Work Day Gym Session 07/07/2011

I got into the gym about 12:40 pm, got off gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 mins

My workout routine as follows:

Full squat:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x6 @ 100kg
*Weak performance today, had to pause for awhile for the 100kg squats.

Inclined barbell benchpress:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Bench dips:
5x10 @ bodyweight

Plate rise:
2x10 @ 5kg
2x10 @ 10kg
1x10 @ 15kg

30 mins on the exercise bike @ effort level = 1

* Resulted in approximately 150 calories burned and 10km cycled.

I hope to recover from this as soon as possible. I have started taking whey protein for recovery and losing fat. I am taking the Dymatize Elite Whey because it is cheaper compared to other brands.

Work Day Gym Session 04/07/2011

2011-07-04T14:55:00.003+08:00

Work Day Gym Session 04/07/2011

I got into the gym about 12:40 pm, got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 minutes.

My workout routine as follows:

Standing overhead barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
* Finally back to 50kg for overhead barbell shoulder press.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg
*Almost back to 80kg benchpress. It has been awhile.

Lat pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

Triceps pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
*Using the flat bar seems to be much easier for tricep pull-downs.

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kpmh and gradient = 0.0%
* Resulted in approximately 150 calories burned and 2.1km jogged and brisk walked.

It has almost been one month since my last proper weight training session. I am quite happy that I didn't lose much strength and will strive to improve myself and hopefully meet my goals by end of this year.

Work Day Gym Session 29/06/2011

2011-06-29T19:26:00.002+08:00

Work Day Gym Session 29/06/2011

I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
* Resulted in approximately 490 calories burned and 5.8km jogged and brisk walked.

I am eager to start my weight training. Unfortunately, I am still recovering from flu. Hopefully by this Friday, I will be able to continue my weight training sessions. I might need to change my routine back to the old 4 x 10.

Annual Leave Non Gym Session 27/06/2011

2011-06-29T18:45:00.002+08:00

Annual Leave Non Gym Session 27/06/2011

Little Foot has been bugging me to bring him for a walk since Morning. Since I was not working today, I decided to give him a walk in the evening after having my haircut.

The entire ordeal took about 40 mins. The stats of the said walk is as follows:

Monday, 27/06/2011, light cardio session (morning)
40 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I am starting to miss my weight training sessions. It has been almost more than 2 weeks since my last weight training session. Thus, I will start weight training again once I recover from this flu.

Weekend Non Gym Session 26/06/2011

2011-06-29T16:51:00.002+08:00

Weekend Non Gym Session 26/06/2011

I was suffering from flu. As such, I had to skip the Standard Chartered run in the morning. As I was feeling better towards the evening, I decided to give Little Foot a walk in the park.

The entire ordeal took about 1 hour and 15 mins.

Sunday, 26/06/2011, medium cardio session (evening)
75 mins walking and jogging with Little Foot around the park for 14 times
* Resulted in 350 calories burned and about 8.4km walked (estimated)

This walk took longer than usual as I was trying to replace the early morning run with this. My condition worsen after the walk.

Work Day Gym Session 22/06/2011

2011-06-23T07:31:00.002+08:00

Work Day Gym Session 22/06/2011

I haven't been doing much running lately. Due to that, I decided to pull a full-cardiovascular gym session today. I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
* Resulted in approximately 660 calories burned and 7.5km jogged and brisk walked.

This will be my last running session before the 10km run this Sunday. However, I would try to pull another gym session tomorrow or Friday focusing on weight training.

Weekend Non Gym Session 18/06/2011

2011-06-22T15:58:00.005+08:00

Weekend Non Gym Session 18/06/2011

I woke up fairly early today. As such, I brought Little Foot for a jog in the park about 9am.

The entire ordeal took about 30 mins. The stats of the said walk is as follows:

Saturday, 18/06/2011, light cardio session (morning)
30 mins walking and jogging with Little Foot around the park for 5 times
* Resulted in 100 calories burned and about 3.0km walked (estimated)

Frankly, I should be training for my 10km run next Sunday. However, I am recovering from the food poisoning I had on Friday.

Work Day Gym Session 15/06/2011

2011-06-15T16:05:00.002+08:00

Work Day Gym Session 15/06/2011

I got into the gym quite late today during lunch time which was about 1:00 pm and got off the gym about 2:30 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Full barbell squat:

2x6 @ 60kg for warm-up and cool-down

1x6 @ 90kg

1x6 @ 100kg

1x5 @ 110kg

*Failed at the last repetition. I was able to lower myself down but was unable to push myself up thereafter.

Inclined barbell benchpress:

2x10 @ 20kg for warm-up and cool-down

1x6 @ 50kg

1x6 @ 60kg

1x5 @ 70kg

*Another personal record for inclined benchpress (ie. @ 70kg)

Triceps pulldown - fixed weight:

2x10 @ 23kg for warm-up and cool-down

1x10 @ 41kg

1x10 @ 45kg

1x10 @ 50kg

*This seems to be much easier with a straight bar instead of the usual y-shaped bar.

20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

1 min on the treadmill @ speed

* Resulted in approximately 110 calories burned and 2km brisk walked.

I am quite happy with today's gym session as I was able to squat 110kg. However, I look forward to pulling another gym session either tomorrow or on Friday itself.

Work Day Gym Session 13/06/2011

2011-06-13T18:51:00.002+08:00

Work Day Gym Session 13/06/2011

It was another Monday. Although I totally have no urge to hit the gym today, I was able to push myself into the gym about 12:45 pm. I got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 15 mins.

My workout routine is as follows:

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
* Resulted in approximately 530 calories burned and 6.3km jogged and brisk walked.

I am quite happy with today's gym session. However, I am still behind schedule in terms of building up my endurance to jog 45 minutes straight. This would have to be about 60 minutes worth of endurance before 26 June 2011.

Weekend Non Gym Session 12/06/2011

2011-06-13T18:17:00.003+08:00

Weekend Non Gym Session 12/06/2011

I woke up early today. As such, I brought Little Foot for a jog in the park about 10am.

The entire ordeal took about 40 mins. The stats of the said walk is as follows:

Sunday, 12/06/2011, medium cardio session (morning)
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 140 calories burned and about 3.6km walked (estimated)

The weather outside was far too hot to my liking. As such, I didn't allocate any more time in walking Little Foot on that day itself.

Work Day Gym Session 10/06/2011

2011-06-11T02:03:00.002+08:00

Work Day Gym Session 10/06/2011

I had a bit more time for lunch today as I am not as busy as I was yesterday. I headed off to the gym about 12:30 pm and started my workout immediately thereafter.

I got off the gym about 2:00 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

35 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
* Resulted in approximately 520 calories burned and 6km jogged and brisk walked.

I will have to pick up my pace if I am to complete the 10km run properly. So far I have problems pushing myself beyond 35 mins of jogging on the treadmill.

Work Day Gym Session 07/06/2011

2011-06-07T07:23:00.002+08:00

Work Day Gym Session 07/06/2011

It was a Monday and to some extent I was not looking forward to exercising during lunch time. Nonetheless, I was able to pull a full cardiovascular session.

I got into the gym about 12:30 pm and got out of the gym about 1:30 pm.

Total time spent in the gym = 1 hour.

My workout routine is as follows:

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

3 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
* Resulted in approximately 370 calories burned and 4.3km jogged and brisk walked.

I will pull another gym session this week. Preferably twice before this weekend.

Work Day Gym Session 03/06/2011

2011-06-03T14:15:00.003+08:00

Work Day Gym Session 03/06/2011

It is a Friday and it is extremely difficult to push myself into the gym. Fortunately, I was able to pull a gym session during lunch time.

I got into the gym about 12:30 pm and got out of the gym about 1:30 pm.

Total time spent in the gym = 1 hour.

My workout routine is as follows:

Inclined barbell benchpress:

2x10 @ 20kg for warm-up and cool-down

1x6 @ 50kg

1x6 @ 60kg

1x6 @ 70kg

* Doing a little better on this.

Barbell rows:

2x10 @ 20kg for warm-up and cool-down

1x10 @ 40kg

1x10 @ 50kg

1x10 @ 60kg

Bench Dips:

5x10 @ bodyweight

Lat pull-down - fixed weight:

1x10 @ 20kg for warm-up

1x10 @ 35kg

1x10 @ 40kg

1x10 @ 45kg

1x10 @ 25kg for cool-down

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 5.0kmph and gradient = 0.0% for cool-down

* Resulted in approximately 230 calories burned and 3.4km jogged and brisk walked.

Judging from today's cardiovascular session, I am not ready for the incoming 10km jog on 26 June 2011. I need to pick-up the pace and train more frequently.

Work Day Gym Session 31/05/2011

2011-05-31T14:06:00.003+08:00

Work Day Gym Session 31/05/2011

It has been 1 week since my last gym session. As such, I decided to hit the gym today during lunch time. I got into the gym about 12:30 pm and got off the gym about 1:40pm.

Total time spent in the gym = 1 hour 10 mins

My workout routine is as follows:

Full Barbell Squat:

2x6 @ 60kg for warm-up and cool-down

1x6 @ 90kg

1x6 @ 100kg

1x5 @ 110kg

Flat barbell benchpress:

2x10 @ 20kg for warm-up and cool-down

1x6 @ 50kg

1x6 @ 60kg

1x6 @ 70kg

Triceps pull-down - fixed weight:

2x10 @ 23kg for warm-up and cool-down

1x10 @ 35kg

1x10 @ 42kg

1x10 @ 45kg

20 mins on the treadmill @ speed = 6.0 kmph and gradient = 3.0%

1 min on the treadmill @ speed = 5.0kmph and gradient = 2.0% for cool-down

* Resulted in approximately 165 calories burned and 2.1km brisk walked.

I will have to pull more gym sessions this week as I only did one session for the whole of last week. Also, I will have to prepare myself for the incoming 10km Standard Chartered Run on 26 June 2011.

Work Day Gym Session 23/05/2011

2011-05-23T17:51:00.001+08:00

Work Day Gym Session 23/05/2011

I got into the gym during lunch time today which was about 1:30pm. I felt that I needed some sweating. As such, I pulled a full cardiovascular session today. I got off the gym about 2:30 pm.

Total time spent in the gym = 1 hour

My workout routine is as follows:

20 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%

20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%

1 mins on the treadmill @ speed = 5.0kmph and gradien = 0% for cool-down

* Resulted in 4.5km jogged and walked, around 320 calories burned.

I am going to try to pull another gym session tomorrow to compensate for Wednesday to Saturday where I'll be in Hanoi, Vietnam. I will probably do some light weight training session with a moderate cardiovascular session during lunch tomorrow.

Weekend Gym Session 22/05/2011

2011-05-22T19:09:00.002+08:00

Weekend Gym Session 22/05/2011

I haven't done much workout lately. As such, I decided to pull a gym session on a Sunday. I got into the gym about 3:00 pm and left the gym about 4:30 pm.

Total time spent in the gym = 1 hour 30 mins.

Full Squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x6 @ 95kg
1x6 @ 100kg
* I was gonna try for 110kg / 120kg. Unfortunately, I was not in my top form today.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
*Perhaps it is time to try 80kg benchpress again in my next gym session.

Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 25kg for cool-down

Bench-dips:
5x10 @ bodyweight = 82kg

30 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
1 min on the treadmill @ speed = 5.0kmph
* Resulted in 3km walked and 170 calories burned.

I will be heading to Vietnam for another job on Wednesday next week and will return only on Saturday morning. As such, I would definitely try to pull another gym session tomorrow and perhaps Tuesday as well.

Work Day Gym Session 18/05/2011

2011-05-19T18:53:00.002+08:00

Work Day Gym Session 18/05/2011

I had to workout during lunch time to day as I do not have much time after work these days. I got into the gym about 12:45 pm and got out of the gym by 2:00 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine:

Deadlifts (with straps):

2x6 @ 60kg for warm-up and cool-down

1x6 @ 80kg

1x6 @ 90kg

2x2 @ 100kg

1x1 @ 100kg ( failed)

* I finally broke my personal record my deadlift at 95kg. Unfortunately, my form was quite out. I will need to get a proper lifting belt soon.

Standing overhead barbell press:

2x6 @ 20kg for warm-up and cool-down

1x6 @ 40kg

1x6 @ 45kg

1x6 @ 50kg

* Not a bad lift today, I managed to do 50kg, will try 55kg soon enough.

Plate raise:

2x10 @ 5kg for warm-up and cool-down

2x10 @ 10kg

1x10 @ 15kg

10 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%

10 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%

1 mins on the treadmill @ speed = 5.0kmph and gradien = 0% for cool-down

* Resulted in 2.2km jogged and walked, around 210 calories burned.

I am quite happy with today's gym session as I was able to finally break my personal record in deadlifting. I am looking forward to my next session where I'll try to squat 120kg.