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.
Showing posts with label Annual leave day gym session. Show all posts
Showing posts with label Annual leave day gym session. Show all posts
Friday, December 30, 2011
Thursday, December 22, 2011
Annual Leave Gym Session 22/12/2011
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.
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.
Monday, December 13, 2010
Annual Leave Day Gym Session 13/12/2010
Annual Leave Day Gym Session 13/12/2010
I was on leave from work today. I have not hit the gym since last Wednesday and I decided that I would need to do some exercises today. I head off to the gym around 4:50 pm. I got into the gym around 5:30pm and got off the gym around 7:00pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
* I didn't expect to be able to do a 110kg squat today.
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Inclined barbells benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.
I had to do this gym session as I will be heading for a buffet tomorrow and may not be able to do another gym session on Wednesday as well. I felt great after being able to do that 110kg squats again.
I was on leave from work today. I have not hit the gym since last Wednesday and I decided that I would need to do some exercises today. I head off to the gym around 4:50 pm. I got into the gym around 5:30pm and got off the gym around 7:00pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine as follows:
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
* I didn't expect to be able to do a 110kg squat today.
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Inclined barbells benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.
I had to do this gym session as I will be heading for a buffet tomorrow and may not be able to do another gym session on Wednesday as well. I felt great after being able to do that 110kg squats again.
Friday, July 23, 2010
Annual Leave Day Gym Session 23/07/2010
Annual Leave Day Gym Session 23/07/2010
I took a day off today as I had to do something personal during the day. Upon finishing my ordeal, I decided I had to hit the gym today no matter what. I got into the gym around 7:45pm and got out of the gym around 9:00pm
Total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
2x10 @ 22.5kg
1x10 @ 27.5kg
Dumbbell triceps overhead extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 29.54kg
Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 32.5kg
Dual grip pulley - fixed weight:
2x10 @ 26kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg
Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
Triceps pull-down (rope) - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 20kg
1x10 @ 25kg
20 mins on the treadmill @ speed = 8kmph and gradient = 0%
15 mins on the treadmill @ speed = 6kmph and gradient = 0% for cool-down
* Resulted in 4.10km brisked walked , around 300 calories burned.
Today was a good day, I managed to complete my personal ordeal and hit the gym thereafter. I was hoping to hit the gym yesterday or the day before. Fortunately, I managed to pull one today. I will definitely endeavor to hit the gym yet again during the weekend.
I took a day off today as I had to do something personal during the day. Upon finishing my ordeal, I decided I had to hit the gym today no matter what. I got into the gym around 7:45pm and got out of the gym around 9:00pm
Total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
2x10 @ 22.5kg
1x10 @ 27.5kg
Dumbbell triceps overhead extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 29.54kg
Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 32.5kg
Dual grip pulley - fixed weight:
2x10 @ 26kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg
Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
Triceps pull-down (rope) - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 20kg
1x10 @ 25kg
20 mins on the treadmill @ speed = 8kmph and gradient = 0%
15 mins on the treadmill @ speed = 6kmph and gradient = 0% for cool-down
* Resulted in 4.10km brisked walked , around 300 calories burned.
Today was a good day, I managed to complete my personal ordeal and hit the gym thereafter. I was hoping to hit the gym yesterday or the day before. Fortunately, I managed to pull one today. I will definitely endeavor to hit the gym yet again during the weekend.
Tuesday, July 6, 2010
Annual Leave Gym Session 06/07/2010
Annual Leave Gym Session 06/07/2010
I needed a break today, so I decided to have a day off myself. It has been several months since my last annual leave. Due to the fact, I only had one gym session last week, I decided that I shall pull one gym session today.
I got into the gym around 4pm and got of the gym around 5:30pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
30 mins on the treadmill @ speed = 8.5kmph and gradient = 0
30 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.88km jogged and around 775 calories burned.
I will probably pull another gym session tomorrow as I have been slacking in my weight training sessions. It 's been almost two months since my last weight training sessions and I am really eager to do one as soon as possible.
I needed a break today, so I decided to have a day off myself. It has been several months since my last annual leave. Due to the fact, I only had one gym session last week, I decided that I shall pull one gym session today.
I got into the gym around 4pm and got of the gym around 5:30pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
30 mins on the treadmill @ speed = 8.5kmph and gradient = 0
30 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.88km jogged and around 775 calories burned.
I will probably pull another gym session tomorrow as I have been slacking in my weight training sessions. It 's been almost two months since my last weight training sessions and I am really eager to do one as soon as possible.
Wednesday, December 30, 2009
Annual Leave Gym Session 30/12/2009
Annual Leave Gym Session 30/12/2009
I woke up quite late today around 9:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.
Wednesday, 30/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Furthermore, I was going to hit the gym around 6:00 pm. I managed get into the gym around 3:00 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Full squats:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 92.5kg
Pulley - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Inclined legpress:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 160kg
Leg curls - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 50kg
Calf extension - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 45kg
1x10 @ 65kg
Leg extension - fixed weight:
2x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
40 mins on the treadmill @ speed = 6.5kmph and gradient = 0-3.0% (two peaked intervals)
5 mins on the treadmill @ speed = 4.2 to 5.7 kmph and gradient = 0 for cool-down
* Resulted in 4.41km brisked walked and around 270 calories burned.
I probably hit the gym again on Friday if possible. This is because I will be watching the "Avatar" movie tomorrow in 1 Utama early afternoon. I heard it is a very good movie and I am definitely looking forward to it tomorrow.
I woke up quite late today around 9:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.
Wednesday, 30/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Furthermore, I was going to hit the gym around 6:00 pm. I managed get into the gym around 3:00 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Full squats:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 92.5kg
Pulley - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Inclined legpress:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 160kg
Leg curls - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 50kg
Calf extension - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 45kg
1x10 @ 65kg
Leg extension - fixed weight:
2x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
40 mins on the treadmill @ speed = 6.5kmph and gradient = 0-3.0% (two peaked intervals)
5 mins on the treadmill @ speed = 4.2 to 5.7 kmph and gradient = 0 for cool-down
* Resulted in 4.41km brisked walked and around 270 calories burned.
I probably hit the gym again on Friday if possible. This is because I will be watching the "Avatar" movie tomorrow in 1 Utama early afternoon. I heard it is a very good movie and I am definitely looking forward to it tomorrow.
Monday, December 28, 2009
Annual Leave Gym Session 28/12/2009
Annual Leave Gym Session 28/12/2009
Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.
Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)
Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg
Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg
MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.
I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.
Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.
Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)
Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg
Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg
MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.
I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.
Wednesday, January 28, 2009
Annual Leave Gym Session 28/01/2009
Annual Leave Gym Session 28/01/2009
I woke up early today and had two half boiled eggs and tea for breakfast. Due to the fact that I have only hit the gym once last week, I was not going to skip another gym session this week. I arrived at the gym about 10:15 am and got off the gym about 11:45 am, total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Barbell biceps curls + Skullcrushers (Super-set):
1x12 @ 12.5kg for warm-ups (bicep)
1x12 @ 12.5kg for warm-ups (skullcrushers)
1x6 @ 18.18kg (biceps)
1x6 @ 18.18kg (skullcrushers)
1x6 @ 22.72kg (biceps)
1x6 @ 22.72kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* Today I am only concentrating on both biceps and triceps with a few other exercises thrown in as well.
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
2x6 @ 27.27kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
* This super-set was done fairly quickly and I was able to recover from each super-set almost immediately.
Full Squats + Triceps Pull-down - fixed weight (Super-set):
1x12 @ 20kg for warm-up (squats)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 60kg (squats)
1x6 @ 17.5kg (triceps)
1x6 @ 70kg (squats)
1x6 @ 20.0kg (triceps)
1x6 @ 80kg (squats)
1x6 @ 22.5kg (triceps)
1x6 @ 90kg (squats)
1x6 @ 25.0kg (triceps)
1x6 @ 100kg (squats)
1x6 @ 27.5kg (triceps)
* I was too tired after doing like 4 sets of heavy squatting, I was unable to do the 110kg as I felt a bit fatigued today.
Dumbbell shoulder press + Upper back pulley - fixed weight (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (shoulders)
1x12 @ 20kg (pulley)
2x6 @ 15.90kg per arm, total = 31.81kg for warm-up (shoulders)
2x6 @ 30kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg for warm-up (shoulders)
2x6 @ 35kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg for warm-up (shoulders)
1x6 @ 40kg (pulley)
* I wanted to try 25kg per arm for shoulder press. Given that this was the last super-set of the day, I was pretty tired by then.
30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 13-15)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 380 calories burned and about 181 floors climbed.
I did not jog on the treadmill today as I think I would be able to pull another gym session off tomorrow after work. I will be starting my 4-5 workouts per week starting next Monday dated 2nd February 2009 and I am hopeful to see a lot of improvement before my birthday on May 2009.
I woke up early today and had two half boiled eggs and tea for breakfast. Due to the fact that I have only hit the gym once last week, I was not going to skip another gym session this week. I arrived at the gym about 10:15 am and got off the gym about 11:45 am, total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Barbell biceps curls + Skullcrushers (Super-set):
1x12 @ 12.5kg for warm-ups (bicep)
1x12 @ 12.5kg for warm-ups (skullcrushers)
1x6 @ 18.18kg (biceps)
1x6 @ 18.18kg (skullcrushers)
1x6 @ 22.72kg (biceps)
1x6 @ 22.72kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* Today I am only concentrating on both biceps and triceps with a few other exercises thrown in as well.
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
2x6 @ 27.27kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
* This super-set was done fairly quickly and I was able to recover from each super-set almost immediately.
Full Squats + Triceps Pull-down - fixed weight (Super-set):
1x12 @ 20kg for warm-up (squats)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 60kg (squats)
1x6 @ 17.5kg (triceps)
1x6 @ 70kg (squats)
1x6 @ 20.0kg (triceps)
1x6 @ 80kg (squats)
1x6 @ 22.5kg (triceps)
1x6 @ 90kg (squats)
1x6 @ 25.0kg (triceps)
1x6 @ 100kg (squats)
1x6 @ 27.5kg (triceps)
* I was too tired after doing like 4 sets of heavy squatting, I was unable to do the 110kg as I felt a bit fatigued today.
Dumbbell shoulder press + Upper back pulley - fixed weight (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (shoulders)
1x12 @ 20kg (pulley)
2x6 @ 15.90kg per arm, total = 31.81kg for warm-up (shoulders)
2x6 @ 30kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg for warm-up (shoulders)
2x6 @ 35kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg for warm-up (shoulders)
1x6 @ 40kg (pulley)
* I wanted to try 25kg per arm for shoulder press. Given that this was the last super-set of the day, I was pretty tired by then.
30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 13-15)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 380 calories burned and about 181 floors climbed.
I did not jog on the treadmill today as I think I would be able to pull another gym session off tomorrow after work. I will be starting my 4-5 workouts per week starting next Monday dated 2nd February 2009 and I am hopeful to see a lot of improvement before my birthday on May 2009.
Tuesday, December 30, 2008
Annual Leave Gym Session 30/12/2008 and Public Holiday Non Gym Session 29/12/2008
Annual Leave Gym Session 30/12/2008 and Public Holiday Non Gym Session 29/12/2008
I was pretty weak on Monday dated 29/12/2008, I have no idea why I am still having this flu. Seems like this flu is taking forever to recover. Nonetheless, I walked Little Foot in the evening about 6:50 pm.
Here are the stats for the walk performed:
Monday, 29/12/2008 Medium cardio session
35 mins walking Little Foot around the park 5 times
* Resulted in 170 calories burned and about 3.0 km walked(estimated)
Immediately the next day, I procrastinated whether to hit the gym or just relax at home. After having a hearty lunch in Chili's Pan Mee which was located in Petaling Jaya Utara (PJU in short). I decided I should hit the gym no matter what. I got into the gym at about 3:30 pm and got off the gym about 5:00 pm, total time spent in the gym = 1 hour 30 mins.
In conjunction with that, I have decided to revamp and alter my entire workout routine into the 6x6 program. As such, please find the workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 43 calories burned
Barbell Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
2x6 @ 20kg for warm-up and cool-down (barbell)
2x6 @ 6.81kg per arm, total = 13.63kg for warm-up and cool down (fliers)
2x6 @ 40kg (barbell)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
2x6 @ 45kg (barbell)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* I felt a little odd doing slightly a different workout but it was alright.
Dumbbells bicep curls + Standing dumbbell overhead tricep extension (Super-set):
2 (2x6) @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (biceps)
2x6 @ 25.00kg for warm-up and cool down (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
2x6 @ 27.27kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
* This was slightly harder than I thought.
Triceps Pulldowns - fixed weight + Full Squats (Super-set):
1x6 and 15 @ 20kg for warm-up and cool down (squat)
2x6 @ 10kg for warm-up and cool down (triceps)
1x6 @ 60kg (squat)
1x6 @ 17.5kg (triceps)
1x6 @ 80kg (squat)
2x6 @ 22.5kg (triceps)
1x6@ 90kg (squat)
* This was a lot easier than I thought it would be, I think I can definitely go for the heavier weights now.
Pulley - fixed weight + Dumbbells shoulder press (Super-set):
2x6 @ 30kg for warm-up and cool down (pulley)
2x6 @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (shoulder)
2x6@ 40kg (pulley)
1x6 @ 13.63kg per arm, total = 27.26kg (shoulder)
1x6 @ 45kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg (shoulder)
1x6 @ 50kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg (shoulder)
* I did this super-set pretty fast and still felt energetic compared to my previous workout routine.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
2 mins on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 400 calories burned and about 4.7 km sprint and jog.
I would definitely like to hit the gym tomorrow as well as a new year's eve session. I sincerely believe that my body can recover by tomorrow afternoon, giving me another chance to hit the gym hard. Also, I will be attending a new year's eve barbeque to be host by Professor Woo. As such, there will be a blog entry with plenty of photos.
I was pretty weak on Monday dated 29/12/2008, I have no idea why I am still having this flu. Seems like this flu is taking forever to recover. Nonetheless, I walked Little Foot in the evening about 6:50 pm.
Here are the stats for the walk performed:
Monday, 29/12/2008 Medium cardio session
35 mins walking Little Foot around the park 5 times
* Resulted in 170 calories burned and about 3.0 km walked(estimated)
Immediately the next day, I procrastinated whether to hit the gym or just relax at home. After having a hearty lunch in Chili's Pan Mee which was located in Petaling Jaya Utara (PJU in short). I decided I should hit the gym no matter what. I got into the gym at about 3:30 pm and got off the gym about 5:00 pm, total time spent in the gym = 1 hour 30 mins.
In conjunction with that, I have decided to revamp and alter my entire workout routine into the 6x6 program. As such, please find the workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 43 calories burned
Barbell Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
2x6 @ 20kg for warm-up and cool-down (barbell)
2x6 @ 6.81kg per arm, total = 13.63kg for warm-up and cool down (fliers)
2x6 @ 40kg (barbell)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
2x6 @ 45kg (barbell)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* I felt a little odd doing slightly a different workout but it was alright.
Dumbbells bicep curls + Standing dumbbell overhead tricep extension (Super-set):
2 (2x6) @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (biceps)
2x6 @ 25.00kg for warm-up and cool down (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
2x6 @ 27.27kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
* This was slightly harder than I thought.
Triceps Pulldowns - fixed weight + Full Squats (Super-set):
1x6 and 15 @ 20kg for warm-up and cool down (squat)
2x6 @ 10kg for warm-up and cool down (triceps)
1x6 @ 60kg (squat)
1x6 @ 17.5kg (triceps)
1x6 @ 80kg (squat)
2x6 @ 22.5kg (triceps)
1x6@ 90kg (squat)
* This was a lot easier than I thought it would be, I think I can definitely go for the heavier weights now.
Pulley - fixed weight + Dumbbells shoulder press (Super-set):
2x6 @ 30kg for warm-up and cool down (pulley)
2x6 @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (shoulder)
2x6@ 40kg (pulley)
1x6 @ 13.63kg per arm, total = 27.26kg (shoulder)
1x6 @ 45kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg (shoulder)
1x6 @ 50kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg (shoulder)
* I did this super-set pretty fast and still felt energetic compared to my previous workout routine.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
2 mins on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 400 calories burned and about 4.7 km sprint and jog.
I would definitely like to hit the gym tomorrow as well as a new year's eve session. I sincerely believe that my body can recover by tomorrow afternoon, giving me another chance to hit the gym hard. Also, I will be attending a new year's eve barbeque to be host by Professor Woo. As such, there will be a blog entry with plenty of photos.
Sunday, December 28, 2008
Annual Leave Gym Session 16/12/2008
Annual Leave Gym Session 16/12/2008
I slept about 2 am the night before and woke up 6 am to hit the gym which is in Shangri La Hotel itself. Although I was extremely tired and probably quite fatigued, I still managed to pull off 75% of my usual training which I felt was quite amazing.
I got into the hotel gym at about 6:10 am and I work out till about 8:00 am. Total time spent in the gym = 1 hour 50 mins.
Here are some photos of the gym in the Shangri La Hotel of Jakarta:
1. Inclined benchpress
* Seems to be newer than those in Fitness First back in Malaysia.
2. Smith machine
* I used this machine to do my full squat, seems alright.
3. Barbells and other equipments
* Looks quite high class and clean, staying in a five-stars hotel is awesome.
4. Various fixed weight machines
* I only used one of this machine which is the Lat pulldown though.
5. Many treadmills in the gym
* There were built in TVs attached to the treadmill, this was like the best of two worlds.
6. Fixed weight machines from a different angle
Without further delay, as far as I can remember my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
1x10 @ 27.25kg (biceps)
1x10 @ 27.25kg (triceps)
* This is as far as I could remember though, might not be complete nor accurate since 2 weeks have lapsed.
Flat barbell benchpress + Dumbbell Chest Fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 20kg (fliers)
1x10 @ 60kg (benchpress)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 65kg (benchpress)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
* Almost ran out of breath while doing this super-set.
Lat Pulldowns - fixed weight + Full Squats (Super-set):
1x10 @ 60kg (squats)
2x10 @ 50kg (lat-pulldown)
1x10 @ 70kg (squats)
2x10 @ 54.54kg (lat-pulldown)
2x10 @ 80kg (squats)
* I was not in my best form that day, hence I did lighter than usual.
55 mins on exercise bike @ effort level ranging from 6 to 11
* Resulted in 25.80 km cycled and 390 calories burned. I had to opt for this as I had totally ran out of breath and stamina. Since the exercise bikes have TV integrated into the screen, this was almost like a dream come true, exercising while watching TV.
I definitely did a lighter or less strenuous gym compared to my usual routine. Given that I had 5 hours of sleep or less plus I was pretty tired from walking around different malls in Jakarta the day before and I did not have a pre-workout meal to provide energy for myself, I would still say that this gym session was not a waste of time.
Meanwhile, stay tune for my final entry with regards to the Jakarta trip. This time I would be attending the main event itself, Soernaryo and Kimberly's wedding.
I slept about 2 am the night before and woke up 6 am to hit the gym which is in Shangri La Hotel itself. Although I was extremely tired and probably quite fatigued, I still managed to pull off 75% of my usual training which I felt was quite amazing.
I got into the hotel gym at about 6:10 am and I work out till about 8:00 am. Total time spent in the gym = 1 hour 50 mins.
Here are some photos of the gym in the Shangri La Hotel of Jakarta:
1. Inclined benchpress
* Seems to be newer than those in Fitness First back in Malaysia.
2. Smith machine
* I used this machine to do my full squat, seems alright.
3. Barbells and other equipments
* Looks quite high class and clean, staying in a five-stars hotel is awesome.
4. Various fixed weight machines
* I only used one of this machine which is the Lat pulldown though.
5. Many treadmills in the gym
* There were built in TVs attached to the treadmill, this was like the best of two worlds.
6. Fixed weight machines from a different angle
Without further delay, as far as I can remember my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
1x10 @ 27.25kg (biceps)
1x10 @ 27.25kg (triceps)
* This is as far as I could remember though, might not be complete nor accurate since 2 weeks have lapsed.
Flat barbell benchpress + Dumbbell Chest Fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 20kg (fliers)
1x10 @ 60kg (benchpress)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 65kg (benchpress)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
* Almost ran out of breath while doing this super-set.
Lat Pulldowns - fixed weight + Full Squats (Super-set):
1x10 @ 60kg (squats)
2x10 @ 50kg (lat-pulldown)
1x10 @ 70kg (squats)
2x10 @ 54.54kg (lat-pulldown)
2x10 @ 80kg (squats)
* I was not in my best form that day, hence I did lighter than usual.
55 mins on exercise bike @ effort level ranging from 6 to 11
* Resulted in 25.80 km cycled and 390 calories burned. I had to opt for this as I had totally ran out of breath and stamina. Since the exercise bikes have TV integrated into the screen, this was almost like a dream come true, exercising while watching TV.
I definitely did a lighter or less strenuous gym compared to my usual routine. Given that I had 5 hours of sleep or less plus I was pretty tired from walking around different malls in Jakarta the day before and I did not have a pre-workout meal to provide energy for myself, I would still say that this gym session was not a waste of time.
Meanwhile, stay tune for my final entry with regards to the Jakarta trip. This time I would be attending the main event itself, Soernaryo and Kimberly's wedding.
Monday, February 4, 2008
Annual leave day training 04/02/2008
Annual leave day training 04/02/2008
I've got into gym at 4:30 pm today and leave at 7:15 pm. I am using a totally new and unusual weight training routine and a slightly toned down cardiovascular session.
Another note is that I did some exercise bike at home for 30 mins on 03/02/2008. I am thinking of doing that particular exercise every morning irregardless of gym session or not. Reason being is to burn as much body fat as possible. Hopefully by end of this year my body fat would be lower than 15%. Here's for hoping.
My workout routine for the day is as follows:
5 mins, rowing machine @ effort level = 10, sprint for 10 seconds.
Inclined benchpress:
Set 1: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 50kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg
Total reps = 63 reps
Combined barbell deadlift and bicep curls:
2x10 30lbs
1x12 30lbs
1x15 30lbs
Woodcutter:
4x15 15kg per side, total = 30kg
4x15 20kg per side, total = 40kg
Combined squats with barbell shoulder press:
2x15 40lbs
2x15 50lbs
Machine weighted ab-crunches:
1x15 20kg
3x15 25kg
5 minutes exercise bike @ effort level = 8, 20 seconds sprint
Pullover:
1x12 60lbs
1x12 65lbs
2x12 70lbs
* Slightly higher reps for this exercise than usual
Barbell benchpress:
1x12 60kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5 @ 60kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 45kg
30 mins on cross trainer @ effort level = 8
2 mins on cross trainer @ effort level = 4 (cool down)
30 mins on exercise bike @ effort level = 8
2 mins on exercise bike @ effort level = 4 (cool down)
Quite a tiring session, body still not quite use the new routine. Gonna have half of my weight exercise with this crazy compound exercises. These weird compound exercises have made my gym session far more interesting than the usual. Great stuff and good work for today.
Cheerio
I've got into gym at 4:30 pm today and leave at 7:15 pm. I am using a totally new and unusual weight training routine and a slightly toned down cardiovascular session.
Another note is that I did some exercise bike at home for 30 mins on 03/02/2008. I am thinking of doing that particular exercise every morning irregardless of gym session or not. Reason being is to burn as much body fat as possible. Hopefully by end of this year my body fat would be lower than 15%. Here's for hoping.
My workout routine for the day is as follows:
5 mins, rowing machine @ effort level = 10, sprint for 10 seconds.
Inclined benchpress:
Set 1: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 50kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg
Total reps = 63 reps
Combined barbell deadlift and bicep curls:
2x10 30lbs
1x12 30lbs
1x15 30lbs
Woodcutter:
4x15 15kg per side, total = 30kg
4x15 20kg per side, total = 40kg
Combined squats with barbell shoulder press:
2x15 40lbs
2x15 50lbs
Machine weighted ab-crunches:
1x15 20kg
3x15 25kg
5 minutes exercise bike @ effort level = 8, 20 seconds sprint
Pullover:
1x12 60lbs
1x12 65lbs
2x12 70lbs
* Slightly higher reps for this exercise than usual
Barbell benchpress:
1x12 60kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5 @ 60kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 45kg
30 mins on cross trainer @ effort level = 8
2 mins on cross trainer @ effort level = 4 (cool down)
30 mins on exercise bike @ effort level = 8
2 mins on exercise bike @ effort level = 4 (cool down)
Quite a tiring session, body still not quite use the new routine. Gonna have half of my weight exercise with this crazy compound exercises. These weird compound exercises have made my gym session far more interesting than the usual. Great stuff and good work for today.
Cheerio
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