Day off work out session and Review of Damansara Uptown Fitness First Gym

Day off work out session 12/11/2007

I went to the Damansara Uptown Fitness First gym today instead of my usual gym in Manulife in Damansara Heights. I have switch my membership from home to passport. This is to due to the fact that I would want to work out on the weekend while not driving all the way to Manulife and have a headache looking for a carpark or validate my parking ticket. (This isn't a lot to do but sure save me some petrol cost.) I arrived at gym @ 11:30 am, finished @ 2:00 pm sharp. Total time spent in gym = 2 hours and 30 mins.

My review of Fitness First gym in Damansara Uptown:
1. Great environment, lotsa cardiovascular equipment (ie. Threadmill, Crosstrainer and steppers)
2.Very small free weights area. (No inclined leg press, one smith machine only), small exercise room and small exercise bike room (the dimmed one)
3.Nice atmosphere, good lighting, majority of the cardiovascular equipment facing the garden outside.
4.Inadequately staffed(Maybe due to non-peak hours)
5.Great toilet facilities but lack of plastic bags for dirty clothes.

Anyway, my work out for today is as below:

5 mins on Exercise bike @ effort level 8 (in this gym effort level only goes up to 12)

Dumbbells benchpress:
2x10 60lbs per arm = 120lbs
2x10 65lbs per arm = 130lbs

Fliers for chest:
2x10 30lbs per arm = 60lbs
2x10 35lbs per arm = 70lbs

Deadlift:
2x10 55kg
1x10 75kg
1x10 65kg
(Hhmm, I think I used the wrong barbell because it was far too short, that barbell should weight about 15kg without any extra free weights on it)

Shoulder fliers:
4x10 15lbs per arm = 30lbs

Ab-crunches:
4x30

Dumbbell bicep curls:
2x10 35lbs per arm = 70lbs
2x10 40lbs per arm = 80lbs

Tricep over head extension:
2x10 65lbs
2x10 75lbs

40 mins on threadmill @ 9.5 kmph
20 mins on threadmill @ 6.0 kmph

I am so spent today, I think I am gonna take a nap after all these. Meanwhile, there goes my annual leaves. Boohoo.

Cheers,

CHONG Kian Wei (aka Ken)

Day off workout entry

Day Off Workout Entry 09/11/2007

I arrived at the gym today at 12:10 pm. I have changed my gym membership from home to passport because I really do not want to drive all the way to Damansara Heights on the weekend. Starting this weekend, I can use the gym in Uptown Area. This seems to be a better choice due to the fact that I won't need to spend so much on petrol. In addition, I won't be able to find a plausible reason why I did not do my exercise on weekends.

As per usual, the following are my exercises for the day:

5 mins on the exercise bike @ effort level=11

Barbell Benchpress:
1x10 60kg
1x10 70kg
1x10 80kg
1x9 80kg

Dumbbell bicep curls:
1x10 30lbs per arm
1x10 35lbs per arm
2x10 40lbs per arm

Tricep dumbbell overhead extension:
1x10 60lbs
1x10 65lbs
2x10 75lbs

Inclined legpress:
1x10 120kg
1x10 140kg
2x10 150kg
* This seems to be getting easier by the minute I think I might up it to 180kg ASAP, hhmm that is almost 400lbs, talking about feeling good hehe.

Ab-crunches:
3x40

Dumbbell Back extension: (Can't remember what's it called)
2x10 50lbs per arm
2x10 55lbs per arm

Barbell Shoulder Press:
1x10 40kg
2x10 60kg
1x10 50kg

30 mins on the threadmill @ 9.6kmph

30 mins on the strider @ effort level = 25

Another long exercise again, total time spent in gym = 2 hours and 50 mins.

Supplements like protein or hydroxy cut seems like a viable option. I might get some of those. However, I am still unable to afford this luxury with my monthly salary.

Zotac Geforce 8800GT with custom cooling system

31 October 2007 Low Yat Plaza Day

Blogging this due to my free time during Deepavali holiday, I am off from work for 5 days starting from today till next Monday.

I went down to KL to buy my graphic card, I am very into computer gaming therefore I need a graphic card to run the resolution of games @ 1280*1024 with both 4xAA and 16xAF on. I was gonna settle for Geforce 8800GTS 640mb at first. Fortunately, Geforce 8800GT was released sometime before a week ago at a lower price and higher performance.

Image on my left:

Zotac Geforce 8800GT
I bought this graphic card from C-Zone for RM880. There are no game bundles or anything special other than the plain vanilla graphic card.

However, the stock reference cooler was annoyingly loud @ 60-100% fan speed. In addition to that, the card temperature was far too high for my liking. (ie. idle 53-55c and load at 68-70c)


3 November 2007 Digimall Shopping Day

On weekend, I purchased the following items from Digimall to modify this graphic card.

The image on my left:

Zalman Fatality FC-ZV9


I bought the following materials:
1. Zalman Fatality FC-ZV9= RM170
2. Zalman Super Thermal Grease ZM-STG1= RM33
3. Vizo Copper Heatsink = RM50

Total cost = RM253.00

Suffice to say, it was anywhere cheap but a small price to pay for silence gaming. Sorry I can't be bother taking a photo of my modified gpu as it is in my gaming rig.

The results from doing so is Zalman Fatality FC-ZV9 fan at full speed was quieter than stock fan at 60%. Temperature ranges from Idle 39-44c to Load 48-52c. Great improvement, now I can game in peace.

Peace all, I am gonna do some gaming.

Work Day Gym Session 06/11/2007

Work Day Gym Session 06/11/2007

I got off work today at 6:00 pm, rush straight to the gym and finished the whole workout routine at 8:50pm, total amount of time in the gym= 2 hours 50 mins.

Squats:
1x10 60kg
2x10 80kg
1x10 90kg

Inclined benchpress:
1x10 50kg
2x10 55kg
1x10 60kg

Pullover:
2x10 60lbs
2x10 65lbs

Barbell bicep curls: (totally have forgotten that I did this exercise on Sunday)
1x10 40lbs
2x10 66lbs
1x10 55lbs

Ab crunches:
4x30

Barbell tricep curls: (totally have forgotten that I did this exercise on Sunday too)
4x10 50lbs
*I really wish there was a heavier barbell configuration for this without having to lob the adjustable weight barbell around.

Lateral Row:
3x10 70kg
1x10 80kg

30 mins on threadmill @ 9.6kmph
30 mins on strider @ effort level 25 (max level)

Light Stretches

Performance and strength is increase at a very negligible level, maybe I need some supplements. However, fat loss is still a priority therefore, I might need to increase cardiovascular exercise.

Weekend Workout Entry - 04/11/2007

Weekend Workout Entry 04/11/2007

Arrived at gym at 4:10 pm, got off from gym at 6:50pm. Time spent = 2 hours 40 mins.

Felt quite weak that day, unable to push my strength any near my usual routine. Quite possibly due to the bad weather. I present you my work out session:

5 mins exercise bike @ effort level 11

Shoulder Dumbbell press:
2x10 35lbs per arm = 70lbs
2x10 40lbs per arm = 80lbs

Dumbbell Benchpress:
2x10 60lbs per hand = 120lbs
2x10 65lbs per hand = 130lbs

Barbell Bicep Curls:
1x10 40lbs
1x10 55lbs
2x10 66lbs

Barbell Tricep Curls:
1x10 40lbs
3x10 50lbs

Inclined Leg Press:
1x10 120kg
2x10 140kg
1x10 150kg

Ab crunches:
4x30

Shoulder fliers:
4x10 15lbs per arm = 30lbs

30 mins on threadmill @ 9.5 kmph

30 mins on strider @ 25 effort level

That's all folks. I might need to change my routine in the future. Any suggestions in regards to both weight training and cardiovascular training are welcome.

PS. I will try to increase time on the threadmill while eliminating the need to spend time on the strider.

Exercise Workout Methods

Free Weights Training

Dear friends,

I have decided to post some photos/pictures in regards to the exercises I do so that everyone could understand or have at least some idea about them.

Bench press:
The current image on the my left is bench press. This work out is mainly to shape your chest and triceps and some other parts. (This is a compound exercise, meaning that this exercise will work out several muscles at the same time)
This can be done by using dumb bells for a fuller motion.



Squats:
The current image on the my left is squats.

This work out is mainly to shape your legs and calves and some other parts. (This is a compound exercise)













Bicep Curls (Barbell):

The current image on the my left is bicep curls.

This work out is mainly to shape your biceps

This can be done by using dumb bells for a fuller motion.

Leg Press:
The current image on the my left is inclined leg press.

This work out is mainly to shape your legs and calves. (This is also a compound exercise)






Tricep Curls (Barbell):

The current image on the my left is inclined Tricep Curls using a barbell

This work out is mainly to shape your triceps.

This can be done by using dumbbells too.




Military Shoulder Press:

The current image on the my left is inclined Military Shoulder Press, I have no idea why it is called that.

This work out is mainly to shape your shoulders, triceps and delts.

This can be done by using dumbbells for a fuller motion.

(This is also a compound exercise)







Thanks for reading. There are a few more exercise that I have not put up yet because I could not find photos or pictures to illustrate and explain about them.

Meanwhile, stay fit and be happy.

PS. I know I have left out weight training for back and cardiovascular exercise. I will post them up when I am free and able to write more.

Cheers,

Kian Wei a.k.a Ken

Work day training 01/11/2007

01/11/2007

After work today, I rush to the gym as usual. Arrived there at 6:00pm.

Below are the weights training and cardiovascular exercise I did:

5 mins exercise bike @ effort level 11

Benchpress:
1x10 60kg
1x8 80kg
1x10 80kg
1x6 80kg
*Felt very weak doing benchpress today. Was trying to push for 90kg. However able to pull out 80kg 3 times is quite alright, I guess.

Dumbbell bicep curl:
1x10 30lbs per arm
2x10 35lbs per arm
1x10 40lbs per arm

Tricep overhead extension:
1x10 65lbs
2x10 70lbs
1x10 75lbs

Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*Squats seems to be easier these days, I am going to increase this to 100kg soon.

4x30 Ab-crunches

Chest Flyiers:
4x10 30lbs per arm = 60lbs

Back Dumbbell Pullup: (not sure about the name of this exercise)
4x10 55lbs per arm

Tricep/Collarbone Exercise: (not sure about the name of this exercise)
2x10 10kgs
2x10 15kgs

30 mins threadmill @ 9.7kmph
30 mins strider @ 25 effort level (max for this)

Well, seems to be a long work out, finished at exactly 9 pm. 3 hours.

I would like to go for another session tomorrow if possible.