Work day training 11/12/2007
The worst jam I have ever face in Malaysia ever. Usually takes about 15 mins to 30 mins tops to my work place. Today, it took 1 hour 30 mins plus. I got out of my house at 7:45 am and reach work at 9:30 am, my god. Due to the BERSIH rally which IMHO is nothing wrong, until today I still don't understand why would the police need to cramp down on this. I've seen rallies or protest in Melbourne and never did once police show such brutality.
Malaysia everything also Boleh! You got money and power everything Boleh, you can take a dump in the middle of the road and your bootlickers will say it smells great and somehow or rather you are a hero.
Anyway, the following was my exercise routine for the day:
5 mins on exercise bike @ effort level = 12
Barbell Benchpress:
1x10 60kg
2x10 80kg
1x8 85kg
Pullover:
2x10 65lbs
2x10 70lbs
Inclined Legpress:
1x10 150kg
3x10 200kg
*Finally made it to 200kg for inclined legpress. Probably can do lot heavier for my squats these days.
Lateral Row:
1x10 60kg
1x10 70kg
2x10 80kg
Ab-crunches:
4x30
Tricep overhead extension:
2x10 65lbs
2x10 70lbs
Dumbbell bicep curls:
2x10 30lbs
2x10 35lbs
* I didn't get to use the usual weights due to having to use the adjustable bench instead of the normal stuff I usually do.
30 mins on treadmill @ 9.6 kmph
15 min on strider @ effort level = 25
Light stretches
All in all, a great workout. I am definitely looking forward to my next work out either tomorrow or coming Friday.
Wednesday, December 12, 2007
Friday, December 7, 2007
Work Day Gym Session 06/12/2007
Work Day Gym Session 06/12/2007
I was so tired from work due to the moppy weather. It rained the whole day from early morning till after work. I was planning to skip gym anyway. Good thing I did not. I was able to meet up with some friends in gym, at least in that way gym does not seem too boring for me. Got into gym at 6:00pm and left gym at 8:20 pm (Total time = 2 hours 20 mins). I have trimed down my strider exercise due to the fact I need to walk like 10 mins to get my car anyway. I might be going to Damansara Uptown gym this weekend for a 3rd gym session.
My exercise routine are as follows:
5 mins on exercise bike @ effort level 12
Dumbbell benchpress:
2x10 60lbs per arm, total 120lbs
2x10 70lbs per arm, total 140lbs
Barbell bicep curls:
1x10 50lbs
1x10 55lbs
2x10 66lbs
Barbell tricep curls:
2x10 66lbs
2x10 77lbs
Dumbbell Shoulder Flyiers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs
Ab-crunches:
4x30
Squats:
1x10 60kg
1x10 80kg
2x10 90kg
*I will try the 100kg sometime soon again. Too tired to do it yesterday through.
Barbell shoulder press (standing):
2x10 35kg
1x10 37.5kg
1x10 40kg
30 mins threadmill @ 9.6 kmph
15 mins strider @ effort level = 25
I didn't bother do much stretches and went home straight. There were lotsa 'house work' I needed to do last night. (eg. cleaning the dog's poo and pee, prepare dinner and washing up.)
I was so tired from work due to the moppy weather. It rained the whole day from early morning till after work. I was planning to skip gym anyway. Good thing I did not. I was able to meet up with some friends in gym, at least in that way gym does not seem too boring for me. Got into gym at 6:00pm and left gym at 8:20 pm (Total time = 2 hours 20 mins). I have trimed down my strider exercise due to the fact I need to walk like 10 mins to get my car anyway. I might be going to Damansara Uptown gym this weekend for a 3rd gym session.
My exercise routine are as follows:
5 mins on exercise bike @ effort level 12
Dumbbell benchpress:
2x10 60lbs per arm, total 120lbs
2x10 70lbs per arm, total 140lbs
Barbell bicep curls:
1x10 50lbs
1x10 55lbs
2x10 66lbs
Barbell tricep curls:
2x10 66lbs
2x10 77lbs
Dumbbell Shoulder Flyiers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs
Ab-crunches:
4x30
Squats:
1x10 60kg
1x10 80kg
2x10 90kg
*I will try the 100kg sometime soon again. Too tired to do it yesterday through.
Barbell shoulder press (standing):
2x10 35kg
1x10 37.5kg
1x10 40kg
30 mins threadmill @ 9.6 kmph
15 mins strider @ effort level = 25
I didn't bother do much stretches and went home straight. There were lotsa 'house work' I needed to do last night. (eg. cleaning the dog's poo and pee, prepare dinner and washing up.)
Monday, December 3, 2007
Work day training 03/12/2007
Work Day Gym session 03/12/2007
I have stop working out for a week due to a severe toothache. Thanks to that now I have to undergo a root canal therapy which hurts as much as it costs. Ever since the dentist provide me with the medication, my tooth currently does not hurt. I have a freaking metal strap around my tooth like those tree bark sorta stuff. Anyway, today I got off from work at 5:30pm++, I arrived at gym at exactly 6:00 pm.
Also last Friday (ie. 30 November 2007) was my company's annual dinner "KPMG Annual Dinner 2007", I will blog about that and will upload some photos eventually.
PS. Last exercise was dated on the wrong day, it was meant to be on Monday, 26/11/2007 instead of 27/11/2007, sorry for the mistake. My bad.
My exercise routine of the day are as follows:
5 mins on exercise bike @ effort level 11
Barbell Bench-press:
1x10 60kg
1x10 70kg
1x10 80kg
1x8 85kg
Pullover:
4x10 70lbs
Incline Legpress:
1x10 150kg
1x10 170kg
2x10 190kg
*Nice, quite an improvement, gonna hit 200kg very soon that's 600lbs. Holy crap!
Dumbbell Bicep Curls:
1x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
1x10 40lbs per arm, total = 80lbs
Ab-crunches:
4x30
Dumbbell Tricep Overhead Extension:
1x10 70lbs
3x10 60lbs
Lateral Row:
1x10 60kg
1x10 70kg
2x10 80kg
30 mins on threadmill @ 9.6 kmph
30 mins on strider @ effort level = 25
Light stretches
Got off from gym at exactly 8:30 pm which is really pretty good for me. Total time spend = 2 hours 30 mins (ie. from 6:00 pm to 8:30 pm).
I have stop working out for a week due to a severe toothache. Thanks to that now I have to undergo a root canal therapy which hurts as much as it costs. Ever since the dentist provide me with the medication, my tooth currently does not hurt. I have a freaking metal strap around my tooth like those tree bark sorta stuff. Anyway, today I got off from work at 5:30pm++, I arrived at gym at exactly 6:00 pm.
Also last Friday (ie. 30 November 2007) was my company's annual dinner "KPMG Annual Dinner 2007", I will blog about that and will upload some photos eventually.
PS. Last exercise was dated on the wrong day, it was meant to be on Monday, 26/11/2007 instead of 27/11/2007, sorry for the mistake. My bad.
My exercise routine of the day are as follows:
5 mins on exercise bike @ effort level 11
Barbell Bench-press:
1x10 60kg
1x10 70kg
1x10 80kg
1x8 85kg
Pullover:
4x10 70lbs
Incline Legpress:
1x10 150kg
1x10 170kg
2x10 190kg
*Nice, quite an improvement, gonna hit 200kg very soon that's 600lbs. Holy crap!
Dumbbell Bicep Curls:
1x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
1x10 40lbs per arm, total = 80lbs
Ab-crunches:
4x30
Dumbbell Tricep Overhead Extension:
1x10 70lbs
3x10 60lbs
Lateral Row:
1x10 60kg
1x10 70kg
2x10 80kg
30 mins on threadmill @ 9.6 kmph
30 mins on strider @ effort level = 25
Light stretches
Got off from gym at exactly 8:30 pm which is really pretty good for me. Total time spend = 2 hours 30 mins (ie. from 6:00 pm to 8:30 pm).
Tuesday, November 27, 2007
Work Day Gym Session 27/11/2007
Work Day Gym Session 27/11/2007
Yesterday, I felt depress due to the state of Malaysia is in. Well, my friend console me that at least the people are asking more questions from the government. This would qualify it as one of the essence of being a democracy country. Government always commented the people are immature. On contrary to that, I think the government is immature compared to the general public. (Especially to the foreign media, as we can't seem to stop ourselves being clowns.)
Yesterday was a form of depressing gym and my exercise routines are as follows:
5 mins exercise bike @ effort level = 11
Inclined benchpress:
2x10 50kg
2x10 55kg
*Didn't feel well enough to do the usual 60kg
Barbell bicep curls:
1x10 40lbs
2x10 66lbs
1x10 71.5lbs
Barbell Tricep Curls:
4x10 66lbs
Squats:
1x10 60kg
2x10 80kg
1x10 100kg
(The weights are not inclusive of the bar as I was using the Smith machine with support)
Ab-crunches:
4x30
Dumbbell shoulder press:
1x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
1x10 45 lbs per arm, total = 90lbs
Single dumbbell row (back exercise):
1x10 35lbs per arm, total = 70lbs
3x10 40lbs per arm, total = 80lbs
30 mins on threadmill @ 9.6kmph
30 mins on strider @ effort level 25
Light stretches
Finally, made it to 100kg. However it was on a Smith Machine. Therefore, need some practise to do it on a free weights area.
Slow and steady. I am pretty sure I made some progress, haven't got the time to take photos nor measure my body/weight/body fat.
Cheers,
Ken
Yesterday, I felt depress due to the state of Malaysia is in. Well, my friend console me that at least the people are asking more questions from the government. This would qualify it as one of the essence of being a democracy country. Government always commented the people are immature. On contrary to that, I think the government is immature compared to the general public. (Especially to the foreign media, as we can't seem to stop ourselves being clowns.)
Yesterday was a form of depressing gym and my exercise routines are as follows:
5 mins exercise bike @ effort level = 11
Inclined benchpress:
2x10 50kg
2x10 55kg
*Didn't feel well enough to do the usual 60kg
Barbell bicep curls:
1x10 40lbs
2x10 66lbs
1x10 71.5lbs
Barbell Tricep Curls:
4x10 66lbs
Squats:
1x10 60kg
2x10 80kg
1x10 100kg
(The weights are not inclusive of the bar as I was using the Smith machine with support)
Ab-crunches:
4x30
Dumbbell shoulder press:
1x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
1x10 45 lbs per arm, total = 90lbs
Single dumbbell row (back exercise):
1x10 35lbs per arm, total = 70lbs
3x10 40lbs per arm, total = 80lbs
30 mins on threadmill @ 9.6kmph
30 mins on strider @ effort level 25
Light stretches
Finally, made it to 100kg. However it was on a Smith Machine. Therefore, need some practise to do it on a free weights area.
Slow and steady. I am pretty sure I made some progress, haven't got the time to take photos nor measure my body/weight/body fat.
Cheers,
Ken
Saturday, November 24, 2007
Work day training 22/11/2007
Work day training 22/11/2007
Two days late for this entry. Work as usual, go to gym @ 6:30 pm. Finished at 9:10pm sharp, total time spent 2 hours and 40 mins. The exercise routines are as follows:
5 mins on exercise bike @ effort level 11
Barbell Benchpress:
1x10 60kg
1x10 70kg
1x8 80kg
1x10 80kg
Barbell bicep curls:
1x10 40lbs
3x10 66lbs
Barbell tricep curls:
4x10 66lbs
Inclined legpress:
4x10 150kg
*Whoopee, just got over 300lbs for that.
Ab-crunches:
4x30
Lateral Row:
2x10 60kg
2x10 70kg
Dumbbells shoulder fliers:
4x10 15lbs per arm, total 30lbs
30 mins threadmill @ 9.6kmph
30 mins strider @ effort level 25
Light stretches
That's it folks. I think this was an easy workout, may need to increase intensity at some point in the future.
Superset sounds like a good idea. Do weights from heaviest to lightest (to failure). Well, we'll see how it goes.
PS. Should I go to gym today? Weekend sure passes too fast.
Two days late for this entry. Work as usual, go to gym @ 6:30 pm. Finished at 9:10pm sharp, total time spent 2 hours and 40 mins. The exercise routines are as follows:
5 mins on exercise bike @ effort level 11
Barbell Benchpress:
1x10 60kg
1x10 70kg
1x8 80kg
1x10 80kg
Barbell bicep curls:
1x10 40lbs
3x10 66lbs
Barbell tricep curls:
4x10 66lbs
Inclined legpress:
4x10 150kg
*Whoopee, just got over 300lbs for that.
Ab-crunches:
4x30
Lateral Row:
2x10 60kg
2x10 70kg
Dumbbells shoulder fliers:
4x10 15lbs per arm, total 30lbs
30 mins threadmill @ 9.6kmph
30 mins strider @ effort level 25
Light stretches
That's it folks. I think this was an easy workout, may need to increase intensity at some point in the future.
Superset sounds like a good idea. Do weights from heaviest to lightest (to failure). Well, we'll see how it goes.
PS. Should I go to gym today? Weekend sure passes too fast.
Tuesday, November 20, 2007
Work Day Gym Session 19/11/2007
19/11/2007 Work Day Gym Session
For some reason, I was quite tired today. I arrived in the gym @ 6:15 pm and went home at 9:00 pm sharp. Total hours spent was 2 hours plus 45 mins. My exercises routine for the session is as follows:
5 mins exercise bike @ effort level 11
Dumbbell Benchpress:
2x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140 lbs
Dumbbell bicep curls:
2x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
Dumbbell tricep overhead extension:
4x10 70lbs
Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*I think I might just start doing 90kg twice soon enough.
Ab-crunches:
4x30
Barbell Shoulder Press (Smith Machine):
*Please note that the barbell weight 12kg on the smith machine.
1x10 32kg
3x10 42kg
Dumbbell shoulder fliers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs
30 mins on threadmill @ 9.6 kmph
30 mins on strider @ 25 effort level
Light stretches
I feel so spent after this gym session. Don't really know why through. Monday blues I guess. There's still 3 more days to weekend. I wish I had more annual leaves that I can use.
For some reason, I was quite tired today. I arrived in the gym @ 6:15 pm and went home at 9:00 pm sharp. Total hours spent was 2 hours plus 45 mins. My exercises routine for the session is as follows:
5 mins exercise bike @ effort level 11
Dumbbell Benchpress:
2x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140 lbs
Dumbbell bicep curls:
2x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
Dumbbell tricep overhead extension:
4x10 70lbs
Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*I think I might just start doing 90kg twice soon enough.
Ab-crunches:
4x30
Barbell Shoulder Press (Smith Machine):
*Please note that the barbell weight 12kg on the smith machine.
1x10 32kg
3x10 42kg
Dumbbell shoulder fliers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs
30 mins on threadmill @ 9.6 kmph
30 mins on strider @ 25 effort level
Light stretches
I feel so spent after this gym session. Don't really know why through. Monday blues I guess. There's still 3 more days to weekend. I wish I had more annual leaves that I can use.
Friday, November 16, 2007
Work Day Gym Session 15/11/2007
Work Day Gym Session 15/11/2007
I got off work late today ie. 6:30 pm. I was quite reluctant to go to gym earlier that day as I had a splitting headache earlier in the morning at 3:30 am and have taken a panadol. Thereby, reducing some of my strength? Quite possible.
Alright, my exercises are as follows:
5 mins on exercise bike @ effort level 11
Barbell Benchpress:
1x10 60kg
1x10 70kg
1x6 80kg
1x8 80kg
*I admit that was quite bad. Hopefully will see some improvement after the panadol wears off.
Incline Legpress:
4x10 150kg
*I was too lazy to make adjustment to the weights that was already there. Seems ok, might try to increase beyond that.
Pullover:
2x10 55lbs
2x10 65lbs
Barbell Bicep Curls:
2x10 25kg
2x10 30kg
Barbell Tricep Curls:
4x10 30kg
Ab-crunches:
4x30
Lateral Row:
2x10 60kg
2x10 70kg
* Can't really remember accurately for this.
All in all, not a very tough work out. In addition, I saw a guy with his nipples pierce with rings. Most people (girls) considered that normal or cool. Frankly, I think it's very odd. In my 5 years of doing gym in Melbourne University, I have never seen guys get their nipples pierced.
Hhhmmm, probably a new trend. I sure as hell not gonna get mine pierced. Hurts like hell and may incurred electrostatic charges, doesn't sound something sensible to do.
Oh well, it's Friday might as well enjoy it.
I got off work late today ie. 6:30 pm. I was quite reluctant to go to gym earlier that day as I had a splitting headache earlier in the morning at 3:30 am and have taken a panadol. Thereby, reducing some of my strength? Quite possible.
Alright, my exercises are as follows:
5 mins on exercise bike @ effort level 11
Barbell Benchpress:
1x10 60kg
1x10 70kg
1x6 80kg
1x8 80kg
*I admit that was quite bad. Hopefully will see some improvement after the panadol wears off.
Incline Legpress:
4x10 150kg
*I was too lazy to make adjustment to the weights that was already there. Seems ok, might try to increase beyond that.
Pullover:
2x10 55lbs
2x10 65lbs
Barbell Bicep Curls:
2x10 25kg
2x10 30kg
Barbell Tricep Curls:
4x10 30kg
Ab-crunches:
4x30
Lateral Row:
2x10 60kg
2x10 70kg
* Can't really remember accurately for this.
All in all, not a very tough work out. In addition, I saw a guy with his nipples pierce with rings. Most people (girls) considered that normal or cool. Frankly, I think it's very odd. In my 5 years of doing gym in Melbourne University, I have never seen guys get their nipples pierced.
Hhhmmm, probably a new trend. I sure as hell not gonna get mine pierced. Hurts like hell and may incurred electrostatic charges, doesn't sound something sensible to do.
Oh well, it's Friday might as well enjoy it.
Subscribe to:
Posts (Atom)
