Work Day Normal Gym Session 17/06/2008
Today was not a good day at work. There was a lot of stress and I was just waiting to get out off there pronto. My dad pick me up at 6:15 pm from work. Subsequently, I arrived at the gym about 6:30 pm, my entire workout routine ended at 9:00 pm. Total time spent in gym = 2 hours 30 mins.
In addition, the personal trainer over there seems to enjoy pointing out what he thinks best for me. After having a tough day at work, I doubt I would really care to try out his advices such as doing less weight and doing more cardiovascular exercises. Fact is I already do more than enough cardiovascular exercises. 15-30 mins of walking is a lot per day from carpark to office and vice versa.
Anyway, my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted 45 calories burned
Dumbbells bicep curls:
2 (2x10) @ 13.63kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 31.18kg
Dumbbell triceps overhead extensions:
1x10 @ 29.54kg
2x10 @ 31.18kg
1x12 @ 29.54kg
Squats:
2x10 @ 70kg
1x10 @ 90kg
1x10 @ 100kg
Dumbbell one arm row:
2 (2x10) @ 22.72kg per arm, total = 45.45kg
2 (2x10) @ 25kg per arm, total = 50kg
Dumbbells flat benchpress:
2x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.18kg per arm, total = 63.63kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg
2x10 @ 6.81kg per arm, total = 13.63kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in 170 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 250 calories burned
15 mins walked from carpark to office with 3kg worth of stuff
* Resulted in 100 calories burned (estimated)
Total calories burned for the day = 735 calories
I have almost forgotten to include this small section dedicated for recording my light cardiovascular session as well.
16/06/2006 Light cardio session
15 mins walked from carpark to office with 4kg worth of stuff
* Resulted in 100 calories burned (estimated)
All in all, a great work out. I seriously can't wait for the next workout. Also, I might be participating in the tug of war of Inter Department Games of KPMG. Frankly, I wish I didn't need to be there.
Cheers
Showing posts with label Work Days Gym Session. Show all posts
Showing posts with label Work Days Gym Session. Show all posts
Tuesday, June 17, 2008
Friday, June 13, 2008
Work Day Stressed Out Gym Session 13/06/2008
Work Day Stressed Out Gym Session 13/06/2008
I was feeling real down today, unable to have a carefree weekend thanks to more work then before. I knew that I cannot skip this gym session as it meant a lot to me to relieve the stress within me. I arrived in the gym at 7:00 pm which is a tad later than usual and got off at 9:30 pm. Total time spent in gym = 2 hours 30 mins
In addition, do note that I did not have to walk 30 mins per day as I had transport to my workplace without needing to park near Giant (new wing).
My workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Inclined Barbell benchpress:
2x10 @ 50kg
2x10 @ 60kg
Barbell bicep curls:
1x12 @ 18.18kg
3x12 @ 22.72kg
Pullover:
4x10 @ 31.81kg
Deadlifts:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg
Leg curls (fixed weight):
1x10 @ 25kg
2x10 @ 35kg
1x10 @ 55kg
Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 9.09kg per arm, total = 18.18kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in about 175 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in about 1.2 km walked and 260 calories burned
Total calories burned for the day = 645 calories burned
After the workout, I definitely felt a lot better. I am hoping to hit the gym on Sunday after work. Yes I have to work on Saturday and Sunday this week. Kind of a bummer, sometimes I just want some time alone carefree without needing to worry so much about work.
I was feeling real down today, unable to have a carefree weekend thanks to more work then before. I knew that I cannot skip this gym session as it meant a lot to me to relieve the stress within me. I arrived in the gym at 7:00 pm which is a tad later than usual and got off at 9:30 pm. Total time spent in gym = 2 hours 30 mins
In addition, do note that I did not have to walk 30 mins per day as I had transport to my workplace without needing to park near Giant (new wing).
My workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Inclined Barbell benchpress:
2x10 @ 50kg
2x10 @ 60kg
Barbell bicep curls:
1x12 @ 18.18kg
3x12 @ 22.72kg
Pullover:
4x10 @ 31.81kg
Deadlifts:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg
Leg curls (fixed weight):
1x10 @ 25kg
2x10 @ 35kg
1x10 @ 55kg
Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 9.09kg per arm, total = 18.18kg
30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in about 175 floors climbed and 340 calories burned
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in about 1.2 km walked and 260 calories burned
Total calories burned for the day = 645 calories burned
After the workout, I definitely felt a lot better. I am hoping to hit the gym on Sunday after work. Yes I have to work on Saturday and Sunday this week. Kind of a bummer, sometimes I just want some time alone carefree without needing to worry so much about work.
Monday, June 2, 2008
Work Day Short Gym Session 02/06/2008
Work Day Short Gym Session 02/06/2008
I have to hit the gym earlier this week due to the fact that I will be quite busy at least till Friday (ie. 06/06/2008). I will combined my morning light cardio session in this entry for convenient sake. I arrived at the Fitness First uptown gym at about 6:30 pm and got off about 8:45 pm for dinner. Total time spent in gym = 2 hours 15 mins.
My workout routine for the day as follows:
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned and entire 1Utama walked.
5 mins on the rowing machine @ effort level = 10
* Resulted in 50 calories burned
Inclined Barbell Benchpress:
2x10 @ 50kg
2x10 @ 60kg
Tricep overhead extension:
2x10 @ 29.54kg
2x10 @ 31.81kg
Dumbbell one arm row:
4x (2x10) @ 22.72kg per arm, total = 45.45kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Squats:
1x10 @ 62.5kg
1x10 @ 82.5kg
2x10 @ 72.5kg
30 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 300 calories burned.
25 mins on exercise bike @ effort level = 8
1 min on exercise bike @ effort level = 4
* Resulted in 7.5km cycled and 210 calories burned.
Total calories burned for the day = 660 calories burned.
I hope I am able to exercise on Thursday that is 5/06/2008. However, due to the busy work schedule I may have to do my workout on Friday instead. I also would like to transfer my Fitness First membership to anybody who reads this blog.
I am planning to join Celebrity Fitness in 1Utama because it is far more convenient than Fitness First for the moment.
I have to hit the gym earlier this week due to the fact that I will be quite busy at least till Friday (ie. 06/06/2008). I will combined my morning light cardio session in this entry for convenient sake. I arrived at the Fitness First uptown gym at about 6:30 pm and got off about 8:45 pm for dinner. Total time spent in gym = 2 hours 15 mins.
My workout routine for the day as follows:
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned and entire 1Utama walked.
5 mins on the rowing machine @ effort level = 10
* Resulted in 50 calories burned
Inclined Barbell Benchpress:
2x10 @ 50kg
2x10 @ 60kg
Tricep overhead extension:
2x10 @ 29.54kg
2x10 @ 31.81kg
Dumbbell one arm row:
4x (2x10) @ 22.72kg per arm, total = 45.45kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Squats:
1x10 @ 62.5kg
1x10 @ 82.5kg
2x10 @ 72.5kg
30 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 300 calories burned.
25 mins on exercise bike @ effort level = 8
1 min on exercise bike @ effort level = 4
* Resulted in 7.5km cycled and 210 calories burned.
Total calories burned for the day = 660 calories burned.
I hope I am able to exercise on Thursday that is 5/06/2008. However, due to the busy work schedule I may have to do my workout on Friday instead. I also would like to transfer my Fitness First membership to anybody who reads this blog.
I am planning to join Celebrity Fitness in 1Utama because it is far more convenient than Fitness First for the moment.
Tuesday, May 27, 2008
Work Day Light Weight Gym Session 27/05/2008
Work Day Light Weight Gym Session 27/05/2008
Again, I have to record some unconventional light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.
Monday, Light Cardio Session 26/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
Tuesday, Light Cardio Session 27/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
And now I present you my workout routine for the day. I arrived at the Damansara Uptown Gym at 6:15 pm and got off about 8:45 pm. Total time spent in gym = 2 hours and 30 mins. I had to hit the gym today because I have been absent from the gym almost for a full week. (ie. if I delay this session to Wednesday)
I keep getting pestered by the Personal Trainer over there. I really wish I could just concentrate on my work out at times. I know it isn't perfect but at least I enjoy doing it. I don't see a point to continuously do exercises I dislike just for the sake of it.
My workout routine of the day are as follows:
5 mins of rowing machine @ effort level = 10
*Resulted in about 45 calories burned.
Standing barbell shoulder press (olympic style):
2x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Skullcrushers:
4x10 @ 22.72kg
Dumbbells flat benchpress:
2x10 @ 27.27kg per arm, total = 54 .54kg
1x10 @ 25kg per arm, total = 50kg
1x10 @ 31.81kg per arm, total = 63.63kg
Calf rise (machine):
1x10 @ 30kg
1x10 @ 55kg
2x10 @ 35kg
* I have no idea how to use this machine properly, thankfully someone (Of european ethic) showed me how to.
Shoulder dumbbells fliers:
1x10 @ 2.27kg per arm, total = 4.54kg
1x10 @ 4.54kg per arm, total = 9.08kg
2x10 @ 6.81kg per arm, total = 13.63kg
Woodchopper (inverse):
2 (2x10) @ 10 kg per arm, total = 20kg
2 (2x10) @ 12.5 kg per arm, total = 25kg
10 mins on stepper @ effort level = 10
21 mins on stepper @ effort level = 8
* Resulted in 180 floors climbed and 320 calories burned (I did this in good form, ie. no lying on the bar and it seems to be a lot more difficult than expected)
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 260 calories burned.
Total calories burned (including morning walk and rowing) = 745 calories burned
I would say that this gym session is actually very light weight. Nonetheless, I think I am spent at the moment. I hope to hit the gym on Thursday at the very least. Tomorrow seems to be a bit far fetch for me.
Again, I have to record some unconventional light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.
Monday, Light Cardio Session 26/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
Tuesday, Light Cardio Session 27/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)
And now I present you my workout routine for the day. I arrived at the Damansara Uptown Gym at 6:15 pm and got off about 8:45 pm. Total time spent in gym = 2 hours and 30 mins. I had to hit the gym today because I have been absent from the gym almost for a full week. (ie. if I delay this session to Wednesday)
I keep getting pestered by the Personal Trainer over there. I really wish I could just concentrate on my work out at times. I know it isn't perfect but at least I enjoy doing it. I don't see a point to continuously do exercises I dislike just for the sake of it.
My workout routine of the day are as follows:
5 mins of rowing machine @ effort level = 10
*Resulted in about 45 calories burned.
Standing barbell shoulder press (olympic style):
2x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg
Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg
Skullcrushers:
4x10 @ 22.72kg
Dumbbells flat benchpress:
2x10 @ 27.27kg per arm, total = 54 .54kg
1x10 @ 25kg per arm, total = 50kg
1x10 @ 31.81kg per arm, total = 63.63kg
Calf rise (machine):
1x10 @ 30kg
1x10 @ 55kg
2x10 @ 35kg
* I have no idea how to use this machine properly, thankfully someone (Of european ethic) showed me how to.
Shoulder dumbbells fliers:
1x10 @ 2.27kg per arm, total = 4.54kg
1x10 @ 4.54kg per arm, total = 9.08kg
2x10 @ 6.81kg per arm, total = 13.63kg
Woodchopper (inverse):
2 (2x10) @ 10 kg per arm, total = 20kg
2 (2x10) @ 12.5 kg per arm, total = 25kg
10 mins on stepper @ effort level = 10
21 mins on stepper @ effort level = 8
* Resulted in 180 floors climbed and 320 calories burned (I did this in good form, ie. no lying on the bar and it seems to be a lot more difficult than expected)
30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 260 calories burned.
Total calories burned (including morning walk and rowing) = 745 calories burned
I would say that this gym session is actually very light weight. Nonetheless, I think I am spent at the moment. I hope to hit the gym on Thursday at the very least. Tomorrow seems to be a bit far fetch for me.
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