Work Day Gym Session 22/09/2008

Work Day Gym Session 22/09/2008

Due to my laziness on the weekend, I did not hit the gym on the weekend. Therefore, I was very determined to hit the gym today no matter what. Especially due t o the fact that I only hit the gym once last week, this made me more eager than ever to step into the gym.

Before I list out what I did in the gym, here are the stats for the walks for the week:

Friday, 19/09/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Monday, 22/09/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)

I got into the gym today about 6:45 pm and got off about 8:45 pm, total time spent in the gym = 2 hours. I reckon I am getting more efficient as I was able to perform a full blast gym session within this short period of time.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
1 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)

Barbell shoulder press (smith machine) + Pullover (Super-set):
1x10 @ 31.81kg (pullover)
2x10 @ 42.5kg (shoulder press)
1x10 @ 27.27kg (pullover)
2x10 @ 52.5kg (shoulder press)
2x10 @ 29.54kg (pullover)
* I was quite tired after doing this exercise but push on nonetheless.


Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 40kg (lat pulldown)
1x10 @ 190kg (legpress)
2x10 @ 45kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 50kg (lat pulldown)
1x10 @ 210kg (legpress)

Deadlifts + Triceps pull-down - fixed weight (Super-Set):
1x10 @ 20.0kg (triceps)
1x10 @ 42.5kg (deadlifts)
1x10 @ 22.5kg (triceps)
1x10 @ 52.5kg (deadlifts)
1x10 @ 27.5kg (triceps)
1x10 @ 62.5kg (deadlifts)
* Final exercise for the day, still holding on.

30 mins on treadmill @ speed = 9.0 kmph, gradient = 0
1 min on treadmill @ speed = 4.5 kmph, gradient = 0
* Resulted in 4.5km jog and 395 calories burned.

32 mins on crosstrainer @ effort level = 8
* Resulted in 1.0 km walked and 240 calories burned.

Total calories burned for the day = 796 calories

I did pretty well today, increase my workout load by increasing the weight for my weight exercises and intensify my cardiovascular training. I think I should do more jogging from now on as that exercise seems to be able to burn a lot of calories compared to the stepper.

My target weight by December is about 73-74kg if possible with very low body fat. Go for broke....

Work Day Gym Session 18/09/2008

Work Day Gym Session 18/09/2008

Today I knew that I had to hit the gym no matter what. The reason being is that I have not gone to the gym for almost a week, that is my last gym session entry was on Thursday last week dated 11/09/2008. I had a very light lunch ie. 2 protein shakes with half a shaker of milk.

Fortunately, I was still able to finished my entire workout routine save for the 5 mins crosstrainer machine (cardiovascular exercise) that I did not manage to complete. I arrived at the gym about 7:00pm and left exactly at 9:00 pm. Total time spent in the gym = 2 hours.

My workout routine as follows:

Thursday, 18/09/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

5 mins on rowing machine @ effort level = 10
* Resulted in 40 calories burned

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 70kg (benchpress)
* I started doing this exercises first instead of curls.

Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)

Pulley (fixed weight) + Dumbbells shoulder fliers (Super-set):
1x10 @ 45kg (pulley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 55kg (pulley)
*Slightly heavier than usual.

Squats (full):
1x10 @ 60kg
2x10 @ 70kg
1x10 @ 75kg
* I did not super set this with another exercise as the bench was being used by someone else.

Pullover:
1x10 @ 25.00kg
1x10 @ 27.27kg
2x10 @ 29.54kg
* Not too tired I guess, managed to do my cardiovascular exercises as well.

5 mins on stepper @ effort level = 9
26 mins on stepper @ effort level = 10
* Resulted in 165 floors climbed and 350 calories burned, no cool down.

26 mins on crosstrainer @ effort level = 9
* Resulted in 1.3 km walked and 200 calories burned, I had to go off earlier than expected.

Total calories burned for the day = 810 calories

I was almost able to pull a full blast gym today. Immediately after I came back, I went out with some friends to William's hawker store near my place. Friends who attended are as follows:
1. Meng Chun who came back from Miri for the weekend.
2. Koon Ming who will be returning to Penang soon enough.
3. Victoria who will finished off her intern with a law firm.
4. Adrian who I can't really recognized or remembered.
5. Sai Mun, old pal whom work odd hours thanks to his employer.
6. Yee Jin, old pal whom came to late due to heavy workload.
7. Myself, tired from gym but managed to come anyway.

I will be meeting them again tomorrow after work for tea or coffee.

Work Day Non Gym Session 12/09/2008 to 17/09/2008

Work Day Non Gym Session 12/09/2008 to 17/09/2008

Not much to report, did work related training and spend my weekend playing computer and hanging out. Stats for the walks as follows:

Friday, 12/09/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Monday, 15/09/2008 Medium cardio session
15 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)

Moving 12 boxes with 10-20kg worth of documents and folders
* Resulted in ??? calories burned

Tuesday, 16/09/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Wednesday, 17/09/2008 Medium cardio session
40 mins walked around 1Utama shopping and awaiting movie to start.
* Resulted in 200 calories burned (estimated)

It was a public holiday on Wednesday dated 17/09/2008, I went out with two girls whom I have known for a long time. That is Jia Huey and Sheau Yih for a movie in 1Utama. The title of the movie is Money No Enough 2 (filmed in Singapore).

My review of this movie is that it is an above average movie, I would rate it about 6.5 out of 10.0. This movie started out as a comedy but ended as a totally different mood. I felt it was slightly too long for a comedy and the flow of the story was quite incoherent. Do watch this movie if you speak and understand Hokkien (Mandarin dialect), most of the conversations are in Hokkien.

Here are some wallpaper downloaded from its website for your viewing, please do not sue me:

1. 2nd elder brother who was in the real estate business


2. Eldest brother who didn't make it big initially


3. A touching moment in the movie, remember to treat your parents well (filial piety):


I recommend anyone who would enjoy a good laugh and somewhat understand Hokkien to watch this movie. Whilst it may not be revolutionary, it was sufficiently entertaining nonetheless.

Work Day Gym Session 11/09/2008

Work Day Gym Session 11/09/2008

Today, I only had a whey protein shake with milk for lunch. Fortunately, I had a decent breakfast in the morning. I am quite skeptical with my diet as my weight has not changed at all. However, I noticed that my tummy fat had reduce significantly (This might be a placebo effect).

Nevertheless, I am going to finish that whole tub of Optimum Nutrition Whey Protein 5lbs I bought late last month. In addition, I decided not to use my workout gloves for some days and some days I used. Oddly, using and not using did not impact my weight exercises at all.

Anyway, I did my usual walks in the morning to work and sometimes back from office as well:

Tuesday, 09/09/2008 Light cardio session

15 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 100 calories burned (estimated)

Wednesday, 10/09/2008 Medium cardio session

30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Thursday, 11/09/2008 Light cardio session

15 mins walked from carpark to office and with 3-4kg worth of stuff
* Resulted in 110 calories burned (estimated)

I arrived at the gym about 6:30 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 15 mins. I did some jogging on the treadmill instead of the stepper that I usually do, it felt a world of difference.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 40 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)

Deadlifts + Dumbbell shoulder fliers (Super-Set):
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 42.5kg (deadlifts)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 52.5kg (deadlifts)

* I did the deadlifts first instead of my benchpress.

Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):

1x10 @ 40kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 45kg (lat pulldown)
2x10 @ 210kg (legpress)
2x10 @ 50kg (lat pulldown)
*This super-set felt like nothing at all, may need to intensify this one?

Dumbbells flat benchpress + Dumbbells chest fliers (Super-Set):
1x10 @ 25.00kg per arm, total = 50.00kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 27.27kg per arm, total = 54.54kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 29.54kg per arm, total = 59.09kg (benchpress)
* I am very satisfied with this as I have improved from my previous workout, beautiful....

30 mins on treadmill @ speed = 9.0 kmph, gradient = 0
1 min on treadmill @ speed = 4.5 kmph, gradient = 0
* Resulted in 4.5km jog and 395 calories burned.

30 mins on crosstrainer @ effort level = 9
* Resulted in 1.0 km walked and 250 calories burned.

Total calories burned for the day = 800 calories

I burned more energy than usual. Hence, I am quite happy with this workout. I might try to jog more often as it burns good amount of calories. However, I understand that jogging too much may caused joint problems for the knee. I will try harder to lose higher amount of body fat to lower my total weight so that jogging will not tax my joints too much.

It would be nice if I can pull another gym session within this week though.....

Work Day Gym Session 08/09/2008

Work Day Gym Session 08/09/2008

Today was just like any other day except for the fact that I was stuck in a stuffy room for almost the whole day. When I came out of that so called room, I was starting to feel sick. The cure for me was definitely a well-deserved full blast gym session after work.

I also did my usual walks in the morning for today to work, stats as follows:

Monday, 08/09/2008 Light cardio session

15 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)

I arrived at the gym about 6:45 pm and got off about 9:00 pm, total time spent in the gym = 2 hours 15 mins. I reckon doing more often with less time is definitely the way to go. I will try to hit the gym 3 times this week and see how it goes.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 29.54kg (triceps)

Squats (full deep squat) + Pullover (Super-set):
1x10 @ 50kg (squat)
2x10 @ 25.00kg (pullover)
2x10 @ 60kg (squat)
1x10 @ 27.27kg (pullover)
1x10 @ 70kg (squat)
1x10 @ 31.81 (pullover)
*I was going heavy today. No idea why though....

Pulley (fixed weight) + One arm rows (Super-set):
1x10 @ 40kg (pulley)
2(2x10) @ 20.45kg per arm, total =40.90kg (back)
2x10 @ 45kg (pulley)
2(2x10) @ 18.18kg per arm, total =36.36kg (back)
1x10 @ 50kg (pulley)

Triceps pulldown (fixed weight) + Barbell shoulder press with smith machine (Super-set):
1x10 @ 15kg (triceps)
2x10 @ 42.5kg (shoulder)
2x10 @ 22.5kg (triceps)
2x10 @ 52.5kg (shoulder)
1x10 @ 25kg (triceps)
* Was able to do all my weight exercises without problems and I feel great.

31 mins on stepper @ effort level = 9 (no cool down)
* Resulted in 160 floors climbed and 330 calories burned.

31 mins on cross trainer @ effort level = 10 (no cooldown)
* Resulted in 1.3 km walked and 270 calories burned.

Total calories burned for the day = 765 calories

I have resumed my diet which consisted mainly of protein shakes throughout the day with two solid but small meals. I have taken like 4 whey protein shakes whereby one of them was mixed with milk and the rest with water. This did not affect my workout routine significantly. In fact, I was able to do more and heavier exercises.

My next workout should be on Wednesday or Thursday.

Work Day Non Gym Sessions and Weekend Non Gym Session 04/09/2008 to 07/09/2008

Work Day Non Gym Sessions and Weekend Non Gym Session 04/09/2008 to 07/09/2008

I was not able to hit the gym on Friday dated 05/09/2008 due to heavy traffic and rain. Hence, I have decided to hit the gym whenever possible during working days. As for Sunday, I was too busy having too much fun with an old game that is The Elder Scroll 4: Oblivion with some expansions.

Replaying Oblivion was definitely a lot more fun. Although Oblivion was out something during 2006 which is about 2 years ago, it still looks a lot better than most PC Role Playing Games I have played most of the time. With the advancement of technology, my current gaming rig was able to run Oblivion a lot faster than before.

Anyway here are some of the walks performed on the weekdays:

Thursday, 04/09/2008 Medium cardio session

30 mins walked from carpark to office and from with 3-4kg worth of stuff (with gym equipments)
* Resulted in 220 calories burned (estimated)

Friday, 05/09/2008 Light cardio session

15 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 100 calories burned (estimated)

On Sunday, I brought my dog, Little Foot for a long walk which lasted about 45 minutes. It was a lot longer than usual as I did not hit the gym on that day. I should have gone to the gym but oh well. Here are the stats:

Sunday, 06/09/2008 Heavy cardio session

45 mins walking Little Foot around the park 4 times
* Resulted in 310 calories burned (estimated)

I was definitely being lazy therefore, I would need to hit the gym three times this week hopefully and doing my usual full-blast gym sessions.

Here are some photos of my cousin's dinner party before he return to the United States:

1. Yen Lee (Genius cousin who studied Quantum Physics in Cambridge University for his degree and Ph D)


2. Adorable other cousins named (Atak or Botak) ko's son


3. Another photo of his child posing


That's all for now, will update again soon.

Work Day Gym Session 03/09/2008

Work Day Gym Session 03/09/2008

I got back to work today, I felt that I needed another long break. That's not going to come anytime soon though. Although I was more or less going to skip gym for no reason today, I gave myself motivation by thinking that I've paid like RM130 per month just for gym, best not waste that amount of money. Hence, I hit the gym today about 6:20 pm and got off about 8:30 pm. Total time spent in gym = 2 hours 10 mins.

In addition to the gym exercises, here are some of the cardiovascular sessions during my long weekend and today:

Monday, 01/09/2008 Medium cardio session

25 mins walking little foot around the park twice
* Resulted in 160 calories burned (estimated)

Wednesday, 03/09/2008 Light cardio session

15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 100 calories burned (estimated)

The diet left me a bit tired and exhausted while performing my gym workout routine, also I did some other weight exercises that I have neglected for awhile.

My workout routines as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Standing barbell bicep curls + Standing tricep extension with barbell (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)

Sitting dumbbells shoulder press + Dumbbell shoulder fliers (Super-set):
2x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 15.90kg per arm, total = 31.80kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)

Deadlifts + Lat Pulldown - fixed weight (Super-Set):
1x10 @ 35kg (lat pulldown)
2x10 @ 42.5kg (deadlifts)
1x10 @ 40kg (lat pulldown)
2x10 @ 52.5kg (deadlifts)
1x10 @ 45kg (lat pulldown)

Dumbbells flat benchpress + dumbbells chest fliers (Super-Set):
2x10 @ 25.00kg per arm, total = 50.00kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 27.27kg per arm, total = 54.54kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 22.72kg per arm, total = 45.45kg (benchpress)
* I did not feel too tired from doing my weight exercises today, too easy?

31 mins on stepper @ effort level = 9
* Resulted in 155 floors climbed and 330 calories burned, no cool down.

31 mins on crosstrainer @ effort level = 9
* Resulted in 1.3 km walked and 270 calories burned.

Total calories burned for the day = 745 calories

I was able to do a full blast gym session as usual, I felt great after working out. Therefore I am going to include some photos of my replacement mobilephone for the Motorola V-something.

Here are the photos of my used fruity mobilephone:

1. Samsung Mobilephone on my mini-chair

2. Front


3. Back


4. Open-up / exposed
* This mobilephone was almost lost in the taxi for good. Fortunately, I was able to retrieve it.