Work Day Gym Session 11/06/2012
I got into the gym about 9:30 am this morning and left the gym about 11:00 am.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell Deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x4 @ 90kg
1x4 @ 100kg
1x2 @ 110kg
Inclined Barbell Benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
1x3 @ 80kg
Hanging Leg Raise:
5x10 @ bodyweight
Chin-ups:
1x6 @ bodyweight less 30kg
Dips:
1x5 @ bodyweight less 30kg
Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg
40 minutes on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
Can't wait for the next gym session.
Showing posts with label Work Day Gym Session. Show all posts
Showing posts with label Work Day Gym Session. Show all posts
Monday, June 11, 2012
Work Day Gym Session 07/06/2012
Work Day Gym Session 07/06/2012
I got into the gym about 9:30 am and left the gym about 11:00 am.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
60 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
5 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I have not been doing much cardiovascular exercises.
I got into the gym about 9:30 am and left the gym about 11:00 am.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
60 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
5 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I have not been doing much cardiovascular exercises.
Work Day Gym Session 05/06/2012
Work Day Gym Session 05/06/2012
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
Good effort today.
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
Good effort today.
Friday, June 1, 2012
Work Day Gym Session 01/06/2012
Work Day Gym Session 01/06/2012
I got into the gym about 4:30 pm this morning and left the gym about 6:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x5 @ 100kg
1x5 @ 110kg
1x3 @ 120kg
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
2x10 @ 190kg
Standing dumbbell tricep extensions:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 35kg
Lying leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Hanging leg raise:
5x10 @ bodyweight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 218 calories burned and 13km cycled.
A decent workout today, I will try to pull another gym session this Sunday.
I got into the gym about 4:30 pm this morning and left the gym about 6:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x5 @ 100kg
1x5 @ 110kg
1x3 @ 120kg
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
2x10 @ 190kg
Standing dumbbell tricep extensions:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 35kg
Lying leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Hanging leg raise:
5x10 @ bodyweight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 218 calories burned and 13km cycled.
A decent workout today, I will try to pull another gym session this Sunday.
Wednesday, May 30, 2012
Work Day Gym Session 30/05/2012
Work Day Gym Session 30/05/2012
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 100kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
2x5 @ 70kg
Lat-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
I hate deadlifts.
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 100kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
2x5 @ 70kg
Lat-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
I hate deadlifts.
Monday, May 28, 2012
Work Day Gym Session 28/05/2012
Work Day Gym Session 28/05/2012
I got into the gym about 9:30 am this morning and left the gym about 11:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
2x4 @ 60kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Cable T-Bar rows - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg
35 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 200 calories burned and 12km cycled.
I look forward in pulling another gym session tomorrow.
I got into the gym about 9:30 am this morning and left the gym about 11:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
2x4 @ 60kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Cable T-Bar rows - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg
35 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 200 calories burned and 12km cycled.
I look forward in pulling another gym session tomorrow.
Monday, May 21, 2012
Work Day Gym Session 21/05/2012
Work Day Gym Session 21/05/2012
I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg
Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
2x4 @ 80kg
1x3 @ 90kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg
Pectoral Fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled.
The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.
I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg
Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
2x4 @ 80kg
1x3 @ 90kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg
Pectoral Fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled.
The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.
Thursday, May 17, 2012
Work Day Gym Session 17/05/2012
Work Day Gym Session 17/05/2012
I got into the gym about 6:00 pm after work and left the gym about 7:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x4 @ 80kg
1x5 @ 80kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 37.5kg
Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled.
This was quite a decent work out for today. I look forward in pulling another workout tomorrow.
I got into the gym about 6:00 pm after work and left the gym about 7:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x4 @ 80kg
1x5 @ 80kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 37.5kg
Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled.
This was quite a decent work out for today. I look forward in pulling another workout tomorrow.
Work Day Gym Session 14/05/2012
Work Day Gym Session 14/05/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
30 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
20 minutes on the treadmill @ speed = 8.0kmph and gradient = 0
10 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately 610 calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I had something on my mind and won't not be able to concentrate in any form of weight lifting.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
30 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
20 minutes on the treadmill @ speed = 8.0kmph and gradient = 0
10 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately 610 calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I had something on my mind and won't not be able to concentrate in any form of weight lifting.
Thursday, May 10, 2012
Work Day Gym Session 10/05/2012
Work Day Gym Session 10/05/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
2x4 @ 80kg
1x6 @ 90kg
1x1 @ 100kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 70kg
2x5 @ 80kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
Legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
3x10 @ 200kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x9 @ 55kg
45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 275 calories burned and 19km cycled.
This was quite an intense session as I am trying to compensate of my infrequent gym sessions this week.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
2x4 @ 80kg
1x6 @ 90kg
1x1 @ 100kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 70kg
2x5 @ 80kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
Legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
3x10 @ 200kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x9 @ 55kg
45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 275 calories burned and 19km cycled.
This was quite an intense session as I am trying to compensate of my infrequent gym sessions this week.
Monday, May 7, 2012
Work Day Gym Session 07/05/2012
Work Day Gym Session 07/05/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x4 @ 70kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Leg Extension - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 61kg
1x10 @ 69kg
Barbell deadlifts:
2x10 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x5 @ 80kg
1x3 @ 90kg
35 mins on the exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
My deadlifts were pretty bad today as it has been awhile since I did any. It would seem like I need to step up my training in order to reclaim my lost strength.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x4 @ 70kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Leg Extension - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 61kg
1x10 @ 69kg
Barbell deadlifts:
2x10 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x5 @ 80kg
1x3 @ 90kg
35 mins on the exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
My deadlifts were pretty bad today as it has been awhile since I did any. It would seem like I need to step up my training in order to reclaim my lost strength.
Friday, May 4, 2012
Work Day Gym Session 04/05/2012
Work Day Gym Session 04/05/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
*Super set with Skullcrushers.
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
*Super set with Standing barbell bicep curls.
Leg press - fixed weight:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
Cable crossover - fixed weight:
1x10 @ 9kg per arm, total = 18kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 23kg per arm, total = 28kg
1x10 @ 27kg per arm, total = 28kg
40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 16km cycled.
Just one more gym session to g o for consistency purposes.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
*Super set with Skullcrushers.
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
*Super set with Standing barbell bicep curls.
Leg press - fixed weight:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
Cable crossover - fixed weight:
1x10 @ 9kg per arm, total = 18kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 23kg per arm, total = 28kg
1x10 @ 27kg per arm, total = 28kg
40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 16km cycled.
Just one more gym session to g o for consistency purposes.
Sunday, April 29, 2012
Work Day Gym Session 26/04/2012
Work Day Gym Session 26/04/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
Bent over barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Skullcrushers.
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Standing barbell bicep curls.
Leg press:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
I'll need to pull another gym session this week in order to be consistent with my workout.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
Bent over barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Skullcrushers.
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Standing barbell bicep curls.
Leg press:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
I'll need to pull another gym session this week in order to be consistent with my workout.
Wednesday, April 25, 2012
Work Day Gym Session 24/04/2012
Work Day Gym Session 24/04/2012
I got into the gym about 6:30 pm and left the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Barbell deadlifts :
1x8 @ 60kg for warm-up
1x6 @ 80kg
1x4 @ 90kg
1x6 @ 60kg for cool-down
*I had to stop my weight training as I had to attend the body combat / kickboxing class.
Body combat:
1x10 push-ups @ body weight
Jogging for 10 minutes
1x5 jumps @ body weight
1x5 push-ups @ body weight
1x5 ab crunches
1x5 blurpees @ body weight
1x4 jumps @ body weight
1x4 push-ups @ body weight
1x4 ab crunches
1x4 blurpees @ body weight
1x3 jumps @ body weight
1x3 push-ups @ body weight
1x3 ab crunches
1x3 blurpees @ body weight1x2 jumps @ body weight
1x2 push-ups @ body weight
1x2 ab crunches
1x2 blurpees @ body weight
1x1 jumps @ body weight
1x1 push-ups @ body weight
1x1 ab crunches
1x1 blurpees @ body weightPunches and kicks practice for 2 to 3 minutes
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 80kg
1x4 @ 80kg
*Almost back to full strength.
I am finally ready to get back to weight training. However, I am quite interesting to give amateur boxing a go. Now, if could only find a place that offers such classes.
I got into the gym about 6:30 pm and left the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Barbell deadlifts :
1x8 @ 60kg for warm-up
1x6 @ 80kg
1x4 @ 90kg
1x6 @ 60kg for cool-down
*I had to stop my weight training as I had to attend the body combat / kickboxing class.
Body combat:
1x10 push-ups @ body weight
Jogging for 10 minutes
1x5 jumps @ body weight
1x5 push-ups @ body weight
1x5 ab crunches
1x5 blurpees @ body weight
1x4 jumps @ body weight
1x4 push-ups @ body weight
1x4 ab crunches
1x4 blurpees @ body weight
1x3 jumps @ body weight
1x3 push-ups @ body weight
1x3 ab crunches
1x3 blurpees @ body weight1x2 jumps @ body weight
1x2 push-ups @ body weight
1x2 ab crunches
1x2 blurpees @ body weight
1x1 jumps @ body weight
1x1 push-ups @ body weight
1x1 ab crunches
1x1 blurpees @ body weightPunches and kicks practice for 2 to 3 minutes
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 80kg
1x4 @ 80kg
*Almost back to full strength.
I am finally ready to get back to weight training. However, I am quite interesting to give amateur boxing a go. Now, if could only find a place that offers such classes.
Sunday, April 22, 2012
Work Day Gym Session 17/04/2012
Work Day Gym Session 17/04/2012
I got into the gym at 6:30 pm after work today and got off the gym about 8:00 pm. For this gym session, I have decided to join the spinning class which is also known as the cycling class.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
60 minutes on the exercise bike @ various effort level
* Resulted in approximately 550 calories burned and 30km cycled, approximately.
This is my second time joining the spinning class and I felt that I was really challenged in this class. I look forward to do more classes in the future.
I got into the gym at 6:30 pm after work today and got off the gym about 8:00 pm. For this gym session, I have decided to join the spinning class which is also known as the cycling class.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
60 minutes on the exercise bike @ various effort level
* Resulted in approximately 550 calories burned and 30km cycled, approximately.
This is my second time joining the spinning class and I felt that I was really challenged in this class. I look forward to do more classes in the future.
Monday, April 16, 2012
Work Day Gym Session 16/04/2012
Work Day Gym Session 16/04/2012
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x4 @ 40kg
1x5 @ 40kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
Tricep push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x8 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 35kg
1x10 @ 40kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
It felt great to get back into weight training. I am looking forward to my next gym session.
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x4 @ 40kg
1x5 @ 40kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
Tricep push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x8 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 35kg
1x10 @ 40kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
It felt great to get back into weight training. I am looking forward to my next gym session.
Work Day Gym Session 13/04/2012
Work Day Gym Session 13/04/2012
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 630 calories burned and 7.6km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings until next week.
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 630 calories burned and 7.6km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings until next week.
Tuesday, April 10, 2012
Work Day Gym Session 10/04/2012
Work Day Gym Session 10/04/2012
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
60 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 290 calories burned and 18.5km cycled.
Very uncomfortable as I am unable do any form of weight training until my right wrist is fully recovered.
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
60 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 290 calories burned and 18.5km cycled.
Very uncomfortable as I am unable do any form of weight training until my right wrist is fully recovered.
Work Day Gym Session 09/04/2012
Work Day Gym Session 09/04/2012
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 620 calories burned and 7.7km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings for the time being.
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 620 calories burned and 7.7km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings for the time being.
Wednesday, April 4, 2012
Work Day Gym Session 04/04/2012
Work Day Gym Session 04/04/2012
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x4 @ 70kg
1x4 @ 80kg
1x4 @ 85kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Inclined barbell benchpress:
1x10 @ 20kg for warm-up
1x2 @ 50kg
*Right wrist hurt, had to stop the benchpress exercise.
Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
My right wrist has yet to fully recover. As such, I had to stop my inclined barbell benchpress half way today. I look forward in doing my next gym session tomorrow.
I got into the gym at 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x4 @ 70kg
1x4 @ 80kg
1x4 @ 85kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Inclined barbell benchpress:
1x10 @ 20kg for warm-up
1x2 @ 50kg
*Right wrist hurt, had to stop the benchpress exercise.
Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
My right wrist has yet to fully recover. As such, I had to stop my inclined barbell benchpress half way today. I look forward in doing my next gym session tomorrow.
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