Work Day Gym Session 06/11/2008
I was definitely procrastinating whether I should hit the gym today or not. I felt quite excited to go to the gym yet a bit bored by the journey that I need to take to go there. Also, I was still fatigued from the gym session on Tuesday dated 04/11/2008.
It was an interesting day yesterday (ie. Wednesday dated 05/11/2008). Barrack Obama won the election and will be the next president of the United States. I was delighted by the news that race no longer plays a role in the United States. Hopefully, one day Malaysia could mimic that instead of promoting facism.
Anyway, I got into the gym about 6:45 pm and left the gym about 8:30 pm. I took longer than usual because I was quite tired and on the verge of falling asleep. Total time spent in the gym = 1 hour and 45 mins.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 70kg (benchpress)
* I was struggling with the final set of my benchpress.
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
1x10 @ 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)
1x10 @ 31.81kg (triceps)
* I was running out of energy as I was doing this super-sets.
Tricep pulldowns - fixed weight + Dumbbells shoulder fliers (Super-set):
1x10 @ 17.5kg (triceps)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 22.5kg (triceps)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10@ 25kg (triceps)
* This was a lot easier than I anticipated.
Pulley:
2x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
* I was unable to do supersets with this because the squat rack was occupied.
Squat (Full):
1x10 @ 60kg
1x10 @ 70kg
2x10 @ 80kg
* Definitely not my best today, I need more time to recover from Wednesday's gym session.
30 mins on steppers with intervals
(eg. 2 mins @ effort level = 13-15 and 3 mins @ effort level = 10)
1 mins on stepper @ effort level = 7.0 (Cool-down)
* Resulted in 370 calories burned and about 185 floors climbed.
Although I may not have performed my best in this gym session, I still had a great time from doing all the above exercises. I might need to take a week off gym break. I'll probably do that early December whereby I would need to prepare to head off to Jakarta for Yoyo's and Kimberly wedding.
I am hopeful in hitting the gym on Sunday......but knowing me I rather stay at home and enjoy some me time I don't get during the weekdays.
Thursday, November 6, 2008
Tuesday, November 4, 2008
Work Day Gym Session 04/11/2008
Work Day Gym Session 04/11/2008
My final walks are as follows:
Monday, 03/11/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 210 calories burned (estimated)
Tuesday, 04/11/2008 Medium cardio session
15 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
I arrived at the gym about 6:30 pm and got off about 8:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine for the day is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
*I was not in my best form for this particular super set today.
Deadlifts + Pullover (Super-Set):
1x10 @ 60kg (deadlifts)
1x10 @ 27.27kg (pullover)
2x10 @ 70kg (deadlifts)
2x10@ 29.54kg (pullover)
1x8 @ 80kg.....(failed) 1x2 @ 70kg (deadlifts)
1x10 @ 31.81kg (pullover)
* When doing the 80kg deadlifts, my form was pretty out. I will try to improve on it the next time I perform deadlifts.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
2x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
1x10 @ 50kg (lat pulldown)
2x10 @ 210kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* The number for this exercise does not seems to be too bad.
Dumbbells shrugs:
1x10 @ 18.18kg per arm, total = 36.36kg
2x10 @ 20.45kg per arm, total = 20.45kg
1x10 @ 22.72kg per arm, total = 45.45kg
* I did not do super set with this exercise because this was my first time doing it.
Pendley barbell row:
1x10 @ 32.5kg
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 57.5kg
* Not doing super set for this exercise has enable me to do slightly heavier weights than usual.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10, final 2 minutes @ effort level =11 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 385 calories burned and about 4.6 km sprint and jog.
I will hit the gym again on Thursday dated 06/11/2008. I would have to do squats yet again. I hope that I can break my previous personal records, that is going deep @ 90kg squat. Whilst that may not be impressive to most people, I will continue pushing for improvement nonetheless.
Check it out on Thursday to see whether I can achieve what I have set out to do. Just do it!!!
Friday, October 31, 2008
Work Day Gym Session 31/10/2008
Work Day Gym Session 31/10/2008
It was just another day at work, everybody was eager to head off as it was a Friday. Frankly, I pretty much wanted to skip gym mentally. Whilst eating less than usual, I had three servings of protein shakes mixed with water and milk (for one serving).
I have the choice to either to hit the gym at the Curve or Uptown, I chose Uptown instead as it was closer to home and I did not need to fit my friend's timetable. This translates to a bit more freedom on my side where I can pace my workout.
As usual, I did my walks in the morning and evening to and from office:
Thursday, 30/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
Friday, 31/10/2008 Medium cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)
I arrived at the gym about 6:15 pm which is a tad earlier than usual. I completed all my exercises by 8:00 pm. Total time spent in the gym = 1 hour 45 mins. My workout today took a bit longer because I took longer than usual rest time.
Anyway, my workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
* I did go for broke for my dumbbell triceps extension today.
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 55kg (benchpress)
*For some reasons today, I was unable to lift the 70kg weight of the benchpress rack.
Squat (Full) + Dumbbells shoulder fliers (Super-set):
1x10 @ 60kg (squats)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 90kg (squats)
* I broke my record for squats today, I was able to do super-set squats at 90kg, woohoo!
Pulley - fixed weight + Triceps pulldowns - fixed weight (Super-set):
1x10 @ 50kg (pulley)
1x10 @ 22.25kg (triceps)
1x10 @ 45kg (pulley)
1x10 @ 25kg (triceps)
2x12 @ 40kg (pulley)
2x12 @ 17.5kg (triceps)
* I was quite exhausted by the time I completed entire weight training session
26 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
4 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.25 km sprint and jog.
Hmmm, I reckon I have definitely improve in quite some weight exercises. I also believe that the whey protein shakes have provided sufficient energy for me to hit the gym hard today. Sometimes, I wish I was back in Australia so that I not only control my diet, my protein shakes intake as well.
I am not sure whether will I be able to pull another gym session on Sunday but here is for hoping......Cheers
It was just another day at work, everybody was eager to head off as it was a Friday. Frankly, I pretty much wanted to skip gym mentally. Whilst eating less than usual, I had three servings of protein shakes mixed with water and milk (for one serving).
I have the choice to either to hit the gym at the Curve or Uptown, I chose Uptown instead as it was closer to home and I did not need to fit my friend's timetable. This translates to a bit more freedom on my side where I can pace my workout.
As usual, I did my walks in the morning and evening to and from office:
Thursday, 30/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
Friday, 31/10/2008 Medium cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)
I arrived at the gym about 6:15 pm which is a tad earlier than usual. I completed all my exercises by 8:00 pm. Total time spent in the gym = 1 hour 45 mins. My workout today took a bit longer because I took longer than usual rest time.
Anyway, my workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
* I did go for broke for my dumbbell triceps extension today.
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 55kg (benchpress)
*For some reasons today, I was unable to lift the 70kg weight of the benchpress rack.
Squat (Full) + Dumbbells shoulder fliers (Super-set):
1x10 @ 60kg (squats)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 90kg (squats)
* I broke my record for squats today, I was able to do super-set squats at 90kg, woohoo!
Pulley - fixed weight + Triceps pulldowns - fixed weight (Super-set):
1x10 @ 50kg (pulley)
1x10 @ 22.25kg (triceps)
1x10 @ 45kg (pulley)
1x10 @ 25kg (triceps)
2x12 @ 40kg (pulley)
2x12 @ 17.5kg (triceps)
* I was quite exhausted by the time I completed entire weight training session
26 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
4 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.25 km sprint and jog.
Hmmm, I reckon I have definitely improve in quite some weight exercises. I also believe that the whey protein shakes have provided sufficient energy for me to hit the gym hard today. Sometimes, I wish I was back in Australia so that I not only control my diet, my protein shakes intake as well.
I am not sure whether will I be able to pull another gym session on Sunday but here is for hoping......Cheers
Wednesday, October 29, 2008
Work Day Gym Session 29/10/2008
Work Day Gym Session 29/10/2008
I was determined to hit the gym today no matter what happened. I took about two protein shakes during the day. In fact, I actually brought my gym equipment on Tuesday anticipating this gym session.
I would say I have slacked quite a bit since last week. Although I had to walk to and from my office every morning and evening, that did not stop me from doing my HIIT (High Intensity Interval Training) for cardiovascular exercise ie. the treadmill. I reckon I am getting used to this particular training. As such, I may have to tweak my cardiovascular exercise again.
The walks performed each morning and evening as follows:
Tuesday, 28/10/2008 Heavy 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, 29/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
I arrived at the gym about 6:45 pm and left the gym about 8:00 pm, total time spend in the gym = 1 hour and 30 mins.
My workout routine for the day as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Standing skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
1x10 @ 32.50kg (biceps)
1x10 @ 32.50kg (triceps)
* I cheated for the final exercise due to it being to heavy, I might have to try this some other time without the super sets.
Pendley barbell row + Pullover (Super-set):
1x10 @ 42.50kg (pendley)
2x10 @ 27.27kg (pullover)
2x10 @ 52.50kg (pendley)
2x10 @ 29.54kg (pullover)
1x10 @ 62.50kg (pendley)
* I did this super-set fairly fast and was able to do the other almost immediately. I am probably getting more efficient I guess.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
2x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* After this super-set, I was not going to do either deadlifts or squats for unknown reasons.
Barbell Shoulder Press (not using the smith machine, non-super set):
2x10 @ 20kg (warm up)
1x10 @ 30kg
2x10 @ 40kg
1x7 @ 45kg (failed)
* I tried this for the first time, I would say it is not bad but still I rather prefer having something behind to support my back.
Alternate Dumbbells curls (Non-super set either):
1 (2x10) @ 9.09kg per arm, total = 18.18kg (curls)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
* I felt quite ok after this curls, definitely wish I could do another compound exercise....oh well....
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I hope to pull another gym session on Friday this week with all the compound exercises such as benchpress and squats. I think I will increase my squat workload to my usual weight. I felt that I have improved significantly since I started to do super-sets as it was a lot more difficult than my usual exercise.
I might try drop-sets one day though. Meanwhile I am still trying allocate more time for gym.
I was determined to hit the gym today no matter what happened. I took about two protein shakes during the day. In fact, I actually brought my gym equipment on Tuesday anticipating this gym session.
I would say I have slacked quite a bit since last week. Although I had to walk to and from my office every morning and evening, that did not stop me from doing my HIIT (High Intensity Interval Training) for cardiovascular exercise ie. the treadmill. I reckon I am getting used to this particular training. As such, I may have to tweak my cardiovascular exercise again.
The walks performed each morning and evening as follows:
Tuesday, 28/10/2008 Heavy 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, 29/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
I arrived at the gym about 6:45 pm and left the gym about 8:00 pm, total time spend in the gym = 1 hour and 30 mins.
My workout routine for the day as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Standing skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
1x10 @ 32.50kg (biceps)
1x10 @ 32.50kg (triceps)
* I cheated for the final exercise due to it being to heavy, I might have to try this some other time without the super sets.
Pendley barbell row + Pullover (Super-set):
1x10 @ 42.50kg (pendley)
2x10 @ 27.27kg (pullover)
2x10 @ 52.50kg (pendley)
2x10 @ 29.54kg (pullover)
1x10 @ 62.50kg (pendley)
* I did this super-set fairly fast and was able to do the other almost immediately. I am probably getting more efficient I guess.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
2x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* After this super-set, I was not going to do either deadlifts or squats for unknown reasons.
Barbell Shoulder Press (not using the smith machine, non-super set):
2x10 @ 20kg (warm up)
1x10 @ 30kg
2x10 @ 40kg
1x7 @ 45kg (failed)
* I tried this for the first time, I would say it is not bad but still I rather prefer having something behind to support my back.
Alternate Dumbbells curls (Non-super set either):
1 (2x10) @ 9.09kg per arm, total = 18.18kg (curls)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
* I felt quite ok after this curls, definitely wish I could do another compound exercise....oh well....
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I hope to pull another gym session on Friday this week with all the compound exercises such as benchpress and squats. I think I will increase my squat workload to my usual weight. I felt that I have improved significantly since I started to do super-sets as it was a lot more difficult than my usual exercise.
I might try drop-sets one day though. Meanwhile I am still trying allocate more time for gym.
Weekend and Public Holiday Non Gym Session 26/10/2008 to 27/10/2008
Weekend and Public Holiday Non Gym Session 26/10/2008 to 27/10/2008
As per usual, I walked my dog Little Foot around the park during on Sunday dated 26/10/2008 and in the evening on Monday dated 27/10/2008 (Public holiday). I tried to pull a gym session on Monday but was unable to because we had a morning karaoke party. I totally enjoyed it and reckon sacrificing one gym session would not destroy me.
The morning karaoke session lasted for quite long, it started about 11:00 am and ended about 2:45 pm, the cost of the karaoke session was reasonable that is only RM15.00. After the karaoke session, we had some drinks (mainly tea and bailey, non-alcohol because I was the driver)
I was definitely right, here are some of the photos of that particular event:
1. Group photo with me (Meng Wai was taking this particular photo)
2. Group photo without me (I was taking the photo instead)
3. Jia Huey singing really well, can't remember what song (probably that really old one....haha)
4. Four good looking ladies
5. We must be pretty high from Meng Wai's Malay Song.....good stuff, mate!
Now for the boring part of this post, my stats for the walks performed during that time:
Sunday, 26/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
Monday, 27/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
I reckon I should do that Gasing Hill hike on the weekend again. I definitely hate waking up early on the weekends.
As per usual, I walked my dog Little Foot around the park during on Sunday dated 26/10/2008 and in the evening on Monday dated 27/10/2008 (Public holiday). I tried to pull a gym session on Monday but was unable to because we had a morning karaoke party. I totally enjoyed it and reckon sacrificing one gym session would not destroy me.
The morning karaoke session lasted for quite long, it started about 11:00 am and ended about 2:45 pm, the cost of the karaoke session was reasonable that is only RM15.00. After the karaoke session, we had some drinks (mainly tea and bailey, non-alcohol because I was the driver)
I was definitely right, here are some of the photos of that particular event:
1. Group photo with me (Meng Wai was taking this particular photo)
2. Group photo without me (I was taking the photo instead)
3. Jia Huey singing really well, can't remember what song (probably that really old one....haha)
4. Four good looking ladies
5. We must be pretty high from Meng Wai's Malay Song.....good stuff, mate!
Now for the boring part of this post, my stats for the walks performed during that time:
Sunday, 26/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
Monday, 27/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
I reckon I should do that Gasing Hill hike on the weekend again. I definitely hate waking up early on the weekends.
Friday, October 24, 2008
Work Day Gym Session 24/10/2008
Work Day Gym Session 24/10/2008
My previous gym session was only one day ago (ie. Wednesday dated 22/10/2008). While hitting the gym gives me a high that is pretty difficult to top even with alcohol (because I don't get hangover after working out).
With that said, I have done my usual walks to and fro office. The statistics of the walks as follows:
Thursday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
20 mins walked in the curve while carrying 3-4kg worth of protein
* Resulted in 150 calories burned (estimated)
These are the protein purchased on Thursday:
1. UN Ultra Whey Pro 5lbs, creamy chocolate flavour
*This tasted a lot better than ON Whey protein though, it cost about RM20 more ON's Whey protein.
2. UN Soy Pro 1.5lbs, creamy chocolate flavour as well
*I had one of this today, it is pretty tasteless by my standard.
Friday, 23/10/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 130 calories burned (estimated)
Also today was Darryl's birthday, me and most of the transfer pricing unit team members celebrated his birthday in the Pick and Brew Restaurant. Obviously being accountants / consultants, we all ordered the set meals which comes with a main meal, a bowl of soup and the selection of tea or coffee.
These are the photos of the attendees:
1. Me and Darryl
2. Melissa Loh and Jia Yin
3. Xiao Lin
Meanwhile, here are some photos of the tasty food, oh yeah:
1. Pumpkin soup
2. Sheperd pie that doesn't look like a pie at all
3. Grilled chicken with vegetables
4. Close up look of the grilled chicken
5. Coffee for Darryl
6. Tea for the rest of us
The food was quite good but pricey. However, I like the atmosphere of the restaurant the best, quiet and pleasant.
I got into the gym at 6:45 pm and got off about 8:00 pm, total time spent in the gym = 1hour and 15 minutes. As such, my workout routine for the day is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* I have upped my usual standing tricep extension by a small margin.
Barbell Shoulder Press + Dumbbells shoulder fliers (Super-set):
1x10 @ 42.5kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 52.5kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 47.5kg (shoulder press)
* I couldn't be bothered to do the flat benchpress today because I just didn't feel like it.
Pulley - fixed weight + Dumbbells chest fliers (Super-set):
1x10 @ 55kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 60kg (pulley)
* A slight modification of the usual superset I do.
Squat (Full) + Alternate Dumbbells curls (Super-set):
1x10 @ 60kg (squats)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 70kg (squats)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x10 @ 80kg (squats)
* I was feeling ok after performing this super-set, I will increase the intensity for the squats soon enough.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I think I may have overblown by drinking too much protein shakes. I reckon that I had like 4 protein shakes today, 3 whey protein and 1 soy protein. Also, having taken so many protein shakes made me feel very filling and tired at the same time.
I probably pull another gym session on Sunday if there are no obstacles on the weekend.
My previous gym session was only one day ago (ie. Wednesday dated 22/10/2008). While hitting the gym gives me a high that is pretty difficult to top even with alcohol (because I don't get hangover after working out).
With that said, I have done my usual walks to and fro office. The statistics of the walks as follows:
Thursday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
20 mins walked in the curve while carrying 3-4kg worth of protein
* Resulted in 150 calories burned (estimated)
These are the protein purchased on Thursday:
1. UN Ultra Whey Pro 5lbs, creamy chocolate flavour
*This tasted a lot better than ON Whey protein though, it cost about RM20 more ON's Whey protein.
2. UN Soy Pro 1.5lbs, creamy chocolate flavour as well
*I had one of this today, it is pretty tasteless by my standard.
Friday, 23/10/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 130 calories burned (estimated)
Also today was Darryl's birthday, me and most of the transfer pricing unit team members celebrated his birthday in the Pick and Brew Restaurant. Obviously being accountants / consultants, we all ordered the set meals which comes with a main meal, a bowl of soup and the selection of tea or coffee.
These are the photos of the attendees:
1. Me and Darryl
2. Melissa Loh and Jia Yin
3. Xiao Lin
Meanwhile, here are some photos of the tasty food, oh yeah:
1. Pumpkin soup
2. Sheperd pie that doesn't look like a pie at all
3. Grilled chicken with vegetables
4. Close up look of the grilled chicken
5. Coffee for Darryl
6. Tea for the rest of us
The food was quite good but pricey. However, I like the atmosphere of the restaurant the best, quiet and pleasant.
I got into the gym at 6:45 pm and got off about 8:00 pm, total time spent in the gym = 1hour and 15 minutes. As such, my workout routine for the day is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* I have upped my usual standing tricep extension by a small margin.
Barbell Shoulder Press + Dumbbells shoulder fliers (Super-set):
1x10 @ 42.5kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 52.5kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 47.5kg (shoulder press)
* I couldn't be bothered to do the flat benchpress today because I just didn't feel like it.
Pulley - fixed weight + Dumbbells chest fliers (Super-set):
1x10 @ 55kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 60kg (pulley)
* A slight modification of the usual superset I do.
Squat (Full) + Alternate Dumbbells curls (Super-set):
1x10 @ 60kg (squats)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 70kg (squats)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x10 @ 80kg (squats)
* I was feeling ok after performing this super-set, I will increase the intensity for the squats soon enough.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I think I may have overblown by drinking too much protein shakes. I reckon that I had like 4 protein shakes today, 3 whey protein and 1 soy protein. Also, having taken so many protein shakes made me feel very filling and tired at the same time.
I probably pull another gym session on Sunday if there are no obstacles on the weekend.
Wednesday, October 22, 2008
Work Day Gym Session 22/10/2008
Work Day Gym Session 22/10/2008
Two days have lapsed since my last gym session. Hence, I was quite eager to hit the gym yet again. I had a funny feeling today though, I did not feel like doing any heavy compound weight exercise such as Deadlifts or Squats today.
Also, I wanted to do some jogging and running at the same time. Fortunately, I managed to get off work early today. I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent in gym = 1 hour 30 mins. I believe I am getting more efficient at the weights I do these days.
As usual, I would do the morning walks from the carpark to the office and vice versa. The records for the walks are as follows:
Monday, 20/10/2008 Light cardio session
15 mins walked from carpark to office and back from office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Tuesday, 21/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Wednesday, 22/10/2008 Heavy 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)
Whilst the walks I do everyday may seems like a decent workout, nothing beats hitting the gym hard and intensive after work. It gives me a natural high every time. Without further delay, my work out routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
2x10 @ 27.50kg (biceps)
2x10 @ 27.50kg (triceps)
Dumbbells shoulder press + Pullover (Super-Set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 29.54kg (pullover)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
Lat-pulldown - fixed weight + Pendley row (Super-Set):
1x10 @ 45.0kg (lat-pulldown)
2x10 @ 42.5kg (pendley)
1x10 @ 55.0kg (lat-pulldown)
2x10 @ 52.5kg (pendley)
1x10 @ 50.0kg (lat-pulldown)
*I did not want to do the deadlifts today as I wanted to do some jogging instead.
Inclined barbell benchpress + Tricep pulldowns - fixed weight (Super-set)
1x10 @ 20.0kg (tricep)
1x10 @ 50kg (benchpress)
1x10 @ 27.5kg (tricep)
2x10 @ 60kg (benchpress)
2x10 @ 25kg (tricep)
1x10 @ 70kg (benchpress)
*I felt quite alright after this, I was still able to do my cardiovascular sessions after this.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.5 km sprint and jog.
After the gym session today, my legs felt like jelly and I had a problem walking right up to now. Hopefully I will be able to be fully recovered by Friday to pull another gym session.
Two days have lapsed since my last gym session. Hence, I was quite eager to hit the gym yet again. I had a funny feeling today though, I did not feel like doing any heavy compound weight exercise such as Deadlifts or Squats today.
Also, I wanted to do some jogging and running at the same time. Fortunately, I managed to get off work early today. I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent in gym = 1 hour 30 mins. I believe I am getting more efficient at the weights I do these days.
As usual, I would do the morning walks from the carpark to the office and vice versa. The records for the walks are as follows:
Monday, 20/10/2008 Light cardio session
15 mins walked from carpark to office and back from office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Tuesday, 21/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Wednesday, 22/10/2008 Heavy 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)
Whilst the walks I do everyday may seems like a decent workout, nothing beats hitting the gym hard and intensive after work. It gives me a natural high every time. Without further delay, my work out routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
2x10 @ 27.50kg (biceps)
2x10 @ 27.50kg (triceps)
Dumbbells shoulder press + Pullover (Super-Set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 29.54kg (pullover)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
Lat-pulldown - fixed weight + Pendley row (Super-Set):
1x10 @ 45.0kg (lat-pulldown)
2x10 @ 42.5kg (pendley)
1x10 @ 55.0kg (lat-pulldown)
2x10 @ 52.5kg (pendley)
1x10 @ 50.0kg (lat-pulldown)
*I did not want to do the deadlifts today as I wanted to do some jogging instead.
Inclined barbell benchpress + Tricep pulldowns - fixed weight (Super-set)
1x10 @ 20.0kg (tricep)
1x10 @ 50kg (benchpress)
1x10 @ 27.5kg (tricep)
2x10 @ 60kg (benchpress)
2x10 @ 25kg (tricep)
1x10 @ 70kg (benchpress)
*I felt quite alright after this, I was still able to do my cardiovascular sessions after this.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.5 km sprint and jog.
After the gym session today, my legs felt like jelly and I had a problem walking right up to now. Hopefully I will be able to be fully recovered by Friday to pull another gym session.
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