Public Holiday Gym Session 01/05/2012
I got into the gym about 3:30 pm and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Full barbell squats:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x3 @ 110kg
*It has been awhile since I did any squats.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x5 @ 70kg
1x4 @ 80kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Tricep push-down (rope attachment - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg
45 mins on the exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.
I had to pull a gym session on my birthday as I was busy for the last few days.
Showing posts with label Public Holiday Gym Session. Show all posts
Showing posts with label Public Holiday Gym Session. Show all posts
Tuesday, May 1, 2012
Tuesday, February 7, 2012
Public Holiday Gym Session 07/02/2012
Public Holiday Gym Session 07/02/2012
I got into the gym during lunch today about 12:30 pm. I left 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
*Super-set with skullcrushers.
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
*Super-set with standing barbell bicep curls.
Dumbbell triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 30kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Dumbbell bicep curls:
2(2x10) @ 8kg per arm, total = 16kg
2(2x10) @ 13kg per arm, total = 26kg
1 (2x8) @ 18kg per arm, total = 36kg
30 mins on the treadmill @ speed = 8kmph and gradient = 0
5 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 445 calories burned and 4.5km jogged.
I am quite satisfied with today's gym session. I look forward in pulling several more this week.
I got into the gym during lunch today about 12:30 pm. I left 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
*Super-set with skullcrushers.
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
*Super-set with standing barbell bicep curls.
Dumbbell triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 30kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Dumbbell bicep curls:
2(2x10) @ 8kg per arm, total = 16kg
2(2x10) @ 13kg per arm, total = 26kg
1 (2x8) @ 18kg per arm, total = 36kg
30 mins on the treadmill @ speed = 8kmph and gradient = 0
5 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 445 calories burned and 4.5km jogged.
I am quite satisfied with today's gym session. I look forward in pulling several more this week.
Friday, December 25, 2009
Public Holiday Gym Session 25/12/2009
Public Holiday Gym Session 25/12/2009
I was unable to hit the gym during work days. As such, I decided to pull a gym session during Christmas day itself. It has been almost 5 days since my last work out, that is jogging outdoor in the park. I was very determined to hit the gym today no matter what.
I got into the gym around 10:30 am and got out of the gym around 12:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Barbell bicep curls + Skullcrushers (Super-set):
2x10 @ 12.5kg (biceps) for warm-up and cool-down
2x10 @ 12.5kg (triceps) for warm-up and cool-down
2x10 @ 22.5kg (biceps)
2x10 @ 22.5kg (triceps)
1x10 @ 27.5kg (biceps)
1x10 @ 27.5kg (triceps)
Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Dumbbells bicep 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) @ 13.63kg per arm, total = 27.27kg
Rows - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 42kg
1x10 @ 45kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg
10 mins on the treadmill @ speed = 8.0kmph and gradient = 0
15 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 8.0 mph and gradient = 0
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 290 calories burned.
I am officially on leave up to next year from today onwards. As such, I hope to hit the gym more often than I did during working days. I am also planning to switch my gym from Celebrity Fitness to the OneWorld hotel gym. I will find out about the facilities in OneWorld hotel before making the switch.
I was unable to hit the gym during work days. As such, I decided to pull a gym session during Christmas day itself. It has been almost 5 days since my last work out, that is jogging outdoor in the park. I was very determined to hit the gym today no matter what.
I got into the gym around 10:30 am and got out of the gym around 12:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Barbell bicep curls + Skullcrushers (Super-set):
2x10 @ 12.5kg (biceps) for warm-up and cool-down
2x10 @ 12.5kg (triceps) for warm-up and cool-down
2x10 @ 22.5kg (biceps)
2x10 @ 22.5kg (triceps)
1x10 @ 27.5kg (biceps)
1x10 @ 27.5kg (triceps)
Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Dumbbells bicep 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) @ 13.63kg per arm, total = 27.27kg
Rows - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 42kg
1x10 @ 45kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg
10 mins on the treadmill @ speed = 8.0kmph and gradient = 0
15 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 8.0 mph and gradient = 0
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 290 calories burned.
I am officially on leave up to next year from today onwards. As such, I hope to hit the gym more often than I did during working days. I am also planning to switch my gym from Celebrity Fitness to the OneWorld hotel gym. I will find out about the facilities in OneWorld hotel before making the switch.
Sunday, August 31, 2008
Malaysia Independence Day Gym Session 31/08/2008
Malaysia Independence Day Gym Session 31/08/2008
Nothing out of ordinary happened this morning when I woke up earlier today. In my neighborhood, nobody present the Malaysian flag any where. It was quiet, guess no many people were satisfied or content with the current situation in Malaysia (ie. highest inflation in many years and high unemployment). The ruling party still wasting public funds on things we really don't care, like persecuting bloggers......etc.
Anyway, I walked my dog earlier this morning about 10:00 am, stats as follows:
Sunday, 31/08/2008 Medium cardio session
I was so going to skip gym again today due to the acid lactic that has accumulated on both my legs (the feeling of the acid lactic on my legs are quite uncomfortable I would say). I got into the gym about 2:45 pm earlier today and got off about 4:45 pm, total time spent in the gym = 2 hours.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
Inclined barbell benchpress + Inclined dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 55kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* I was not in my best form today, didn't bother to do the usual weight.
Pendley Rows + Tricep pull down - fixed weight (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 22.5kg (triceps)
2x10 @ 42.5kg (pendley)
2x10 @ 25.0kg (triceps)
1x10 @ 37.5kg (pendley)
* I feel quite fat doing this exercise for some reason.
Pulley (fixed weight) + Dumbbells shoulder fliers (Super-set):
1x10 @ 35kg (pulley)
1x10 @ 6.81kg per arm, total = 13.36kg (fliers)
2x10 @ 40kg (pulley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 45kg (pulley)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
31 mins on stepper @ effort level = 9
* Resulted in 155 floors climbed and 340 calories burned, no cool down.
30 mins on crosstrainer @ effort level = 9
1 min on crosstrainer @ effort level = 4
* Resulted in 1.3 km walked and 270 calories burned.
Total calories burned for the day = 815 calories
I was able to pull out a full blast gym even after performing a gym session on Friday dated 29/08/2008. However for some reasons throughout the workout, I felt I was still fat and needed even more workout sessions with the proper diet. Hopefully, I won't eat anything tonight.
So far I have eaten the following food:
1. 2x Whey protein shakes + some milk
2. One bowl of cereal + oats + milk
3. 1x Tuna sandwich
4. 1x Whey protein shake + plain water
5. 3 small pieces of banana cake
* I seriously do not believe that all these are more than 1,800 calories.
I am not going to give up either way, only moving forward. I was thinking of eating some satay today.......
Happy independence day Malaysia!
Merdeka! Merdeka! Merdeka!
Nothing out of ordinary happened this morning when I woke up earlier today. In my neighborhood, nobody present the Malaysian flag any where. It was quiet, guess no many people were satisfied or content with the current situation in Malaysia (ie. highest inflation in many years and high unemployment). The ruling party still wasting public funds on things we really don't care, like persecuting bloggers......etc.
Anyway, I walked my dog earlier this morning about 10:00 am, stats as follows:
Sunday, 31/08/2008 Medium cardio session
25 mins walking little foot around the park twice
* Resulted in 160 calories burned (estimated)
* Resulted in 160 calories burned (estimated)
I was so going to skip gym again today due to the acid lactic that has accumulated on both my legs (the feeling of the acid lactic on my legs are quite uncomfortable I would say). I got into the gym about 2:45 pm earlier today and got off about 4:45 pm, total time spent in the gym = 2 hours.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
Inclined barbell benchpress + Inclined dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 55kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* I was not in my best form today, didn't bother to do the usual weight.
Pendley Rows + Tricep pull down - fixed weight (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 22.5kg (triceps)
2x10 @ 42.5kg (pendley)
2x10 @ 25.0kg (triceps)
1x10 @ 37.5kg (pendley)
* I feel quite fat doing this exercise for some reason.
Pulley (fixed weight) + Dumbbells shoulder fliers (Super-set):
1x10 @ 35kg (pulley)
1x10 @ 6.81kg per arm, total = 13.36kg (fliers)
2x10 @ 40kg (pulley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 45kg (pulley)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
31 mins on stepper @ effort level = 9
* Resulted in 155 floors climbed and 340 calories burned, no cool down.
30 mins on crosstrainer @ effort level = 9
1 min on crosstrainer @ effort level = 4
* Resulted in 1.3 km walked and 270 calories burned.
Total calories burned for the day = 815 calories
I was able to pull out a full blast gym even after performing a gym session on Friday dated 29/08/2008. However for some reasons throughout the workout, I felt I was still fat and needed even more workout sessions with the proper diet. Hopefully, I won't eat anything tonight.
So far I have eaten the following food:
1. 2x Whey protein shakes + some milk
2. One bowl of cereal + oats + milk
3. 1x Tuna sandwich
4. 1x Whey protein shake + plain water
5. 3 small pieces of banana cake
* I seriously do not believe that all these are more than 1,800 calories.
I am not going to give up either way, only moving forward. I was thinking of eating some satay today.......
Happy independence day Malaysia!
Merdeka! Merdeka! Merdeka!
Thursday, December 20, 2007
Public Holiday Gym Session 20/12/2007
Public Holiday Gym Session 20/12/2007
Today was a public holiday, didn't need to go to work. I had a good rest but definitely not looking forward to work tomorrow. I watched a movie called 'Cashback' which was quite decent till 3:50pm, I arrived at the Damansara Uptown gym @ 4:20pm. The session ended @ 6:50pm.
Below are my exercise routine for the day:
5 mins exercise bike @ effort level 9
Inclined barbell benchpress:
2x10 50kg
2x10 60kg
Super set for both of the following exercise:
Barbell Bicep Curls and Barbell Tricep Curls
1x10 40lbs 4x10 50lbs
3x10 50lbs
Narrow rowing free weights:
2x10 20kg
1x10 22.5kg
1x10 25kg
Ab-crunches:
4x30
Squats:
1x10 60kg
1x10 80kg
2x10 90kg
Barbell Shoulder Press using the Smith Machine:
2x10 30kg
1x10 35kg
1x10 40kg
* The weight of the bar was not included as it was the Smith Machine with the springs or so.
30 mins on treadmill @ 9.6 kmph
30 mins on treadmill @ 5.0 kmph
Some light stretches
It was raining, so I had to eat something closed by. I had McDonald's, I know it's bad but I was not able to get my car as it was quite a downpour. Well, I had 2 fish filets and fries with a large diet coke. At least I finished my exercise though.
Today was a public holiday, didn't need to go to work. I had a good rest but definitely not looking forward to work tomorrow. I watched a movie called 'Cashback' which was quite decent till 3:50pm, I arrived at the Damansara Uptown gym @ 4:20pm. The session ended @ 6:50pm.
Below are my exercise routine for the day:
5 mins exercise bike @ effort level 9
Inclined barbell benchpress:
2x10 50kg
2x10 60kg
Super set for both of the following exercise:
Barbell Bicep Curls and Barbell Tricep Curls
1x10 40lbs 4x10 50lbs
3x10 50lbs
Narrow rowing free weights:
2x10 20kg
1x10 22.5kg
1x10 25kg
Ab-crunches:
4x30
Squats:
1x10 60kg
1x10 80kg
2x10 90kg
Barbell Shoulder Press using the Smith Machine:
2x10 30kg
1x10 35kg
1x10 40kg
* The weight of the bar was not included as it was the Smith Machine with the springs or so.
30 mins on treadmill @ 9.6 kmph
30 mins on treadmill @ 5.0 kmph
Some light stretches
It was raining, so I had to eat something closed by. I had McDonald's, I know it's bad but I was not able to get my car as it was quite a downpour. Well, I had 2 fish filets and fries with a large diet coke. At least I finished my exercise though.
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