Work Day Gym Session 08/05/2009
I was so in the mood to skip gym today after from the heavy squats last night and also it was a Friday. I figured since I won't be able to do much or any weight lifting exercises for the night, I should concentrate fully on doing light to moderate cardiovascular exercises.
Anyway, I got into the gym about 6:45 pm and got off at 8 pm sharp. Total time spent in the gym = 1 hour 15 mins.
My workout routine is as follows:
Flat barbell benchpress:
1x10 @ 20kg for warm-up
* Upon doing the first set for this, I couldn't be bother to do the subsequent sets.
60 mins on inclined strider @ effort level = 10
5 mins on inclined strider @ effort level = 10
* Resulted in 725 calories burned and 5.5 km brisk walked.
I think I won't be able to do gym for maybe 2 days. However, I will be participating in the Wesak walk on Sunday under my mum's instructions. I reckon that would be 2-3km walk for that.
PS. I am not so much of a religious person, I am just in it for burning extra calories heheheh.....
Friday, May 8, 2009
Thursday, May 7, 2009
Work Day Gym Session 07/05/2009
Work Day Gym Session 07/05/2009
I got into the gym at 7:15 pm and got off about 9:00 pm, total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Smith Machine Squat (full):
1x10 @ 35kg for warm-up
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
1x10 @ 55kg for cool-down
* 50 repetitions of squats has totally run me down to the ringer.
Dumbbells shoulder fliers:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
* I was pretty much wasted from doing the squats earlier.
Pulley - fixed weight:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Barbell shoulder press:
1x10 @ 20kg for warm-up
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x12 @ 20kg for cool-down
* I accidentally did more than I would have done, one more set extra.
Dips:
4x15 @ body weight = 82kg
Dumbbells shoulder press:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.80kg
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 425 calories burned and 2.3 km brisk walked.
I will try to pull another gym session tomorrow as I am still feeling significantly fatter than usual. I am also currently looking at the circuit training regime which I may switch to if I find it more suitable for my current situation.
I got into the gym at 7:15 pm and got off about 9:00 pm, total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Smith Machine Squat (full):
1x10 @ 35kg for warm-up
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
1x10 @ 55kg for cool-down
* 50 repetitions of squats has totally run me down to the ringer.
Dumbbells shoulder fliers:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
* I was pretty much wasted from doing the squats earlier.
Pulley - fixed weight:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Barbell shoulder press:
1x10 @ 20kg for warm-up
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x12 @ 20kg for cool-down
* I accidentally did more than I would have done, one more set extra.
Dips:
4x15 @ body weight = 82kg
Dumbbells shoulder press:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.80kg
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 425 calories burned and 2.3 km brisk walked.
I will try to pull another gym session tomorrow as I am still feeling significantly fatter than usual. I am also currently looking at the circuit training regime which I may switch to if I find it more suitable for my current situation.
Tuesday, May 5, 2009
Work Day Gym Session 05/05/2009
Work Day Gym Session 05/05/2009
First day back at work and also first day back at gym after 5 day weekend which I did not do any work nor did any gym sessions. Initially, I did plan to do 2 workout sessions at the very minimum.
Nonetheless, I got into the gym at 6:45 pm and got off about 8:30 pm, total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Barbell bicep curls:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 17.5kg for cool-down
Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 35kg
Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 26kg for cool-down
Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
1x10 @ 20.45kg for cool-down
Dumbbells bicep curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 10.22kg per arm, total = 20.44kg for cool-down
Cable bicep curls - fixed weight:
1x10 @ 7.5kg for warm-up
2x10 @ 15kg
1x10 @ 13.5kg
1x10 @ 10kg for cool-down
* This was a lot harder than I have anticipated. Nonetheless, this felt good.
35 mins on crosstrainer @ resistance level = 10
* Resulted in 445 calories burned and 2.3 km brisk walked.
After a moderate pounding in the gym today, I reckon I am able to pull another session off tomorrow. I need all the workout I can get as I have been eating a lot of crap / junk food during my 5 day long weekend.
First day back at work and also first day back at gym after 5 day weekend which I did not do any work nor did any gym sessions. Initially, I did plan to do 2 workout sessions at the very minimum.
Nonetheless, I got into the gym at 6:45 pm and got off about 8:30 pm, total time spent in the gym = 1 hour 45 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Barbell bicep curls:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 17.5kg for cool-down
Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 35kg
Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 26kg for cool-down
Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
1x10 @ 20.45kg for cool-down
Dumbbells bicep curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 10.22kg per arm, total = 20.44kg for cool-down
Cable bicep curls - fixed weight:
1x10 @ 7.5kg for warm-up
2x10 @ 15kg
1x10 @ 13.5kg
1x10 @ 10kg for cool-down
* This was a lot harder than I have anticipated. Nonetheless, this felt good.
35 mins on crosstrainer @ resistance level = 10
* Resulted in 445 calories burned and 2.3 km brisk walked.
After a moderate pounding in the gym today, I reckon I am able to pull another session off tomorrow. I need all the workout I can get as I have been eating a lot of crap / junk food during my 5 day long weekend.
Annual Leave Non Gym Session 04/05/2009
Annual Leave Non Gym Session 04/05/2009
I woke up early today and decided to give "Little Foot" a walk around the park for twice. Whilst I did plan to walk him during the evening as well, that did not materialize as I had to pick up my new pair of spectacles which I bought few days back.
Here are the stats for Monday, 04/05/2009:
Monday, 04/05/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Recently, I have bought a game and a 1.5TB hard disk for my current gaming rig. I have taken the photo of the game and not the hard disk.
1. Company of Heroes Tales of Valor
* Bought from Gamer's Corner in 1Utama for RM99.
2. 1.5TB Seagate hard disk bought from Kin Kin of Low Yat for RM477.
*Unfortunately, I was too excited to fix the hard disk up. I totally forgot to take a photo of it.
Currently, my gaming PC has about 2.5 TB worth of hard disk space. This would be really helpful if I were to go somewhere else to stay for a long run.
I woke up early today and decided to give "Little Foot" a walk around the park for twice. Whilst I did plan to walk him during the evening as well, that did not materialize as I had to pick up my new pair of spectacles which I bought few days back.
Here are the stats for Monday, 04/05/2009:
Monday, 04/05/2009, Morning cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Recently, I have bought a game and a 1.5TB hard disk for my current gaming rig. I have taken the photo of the game and not the hard disk.
1. Company of Heroes Tales of Valor
* Bought from Gamer's Corner in 1Utama for RM99.
2. 1.5TB Seagate hard disk bought from Kin Kin of Low Yat for RM477.
*Unfortunately, I was too excited to fix the hard disk up. I totally forgot to take a photo of it.
Currently, my gaming PC has about 2.5 TB worth of hard disk space. This would be really helpful if I were to go somewhere else to stay for a long run.
My Birthday Celebration from 30/04/2009 to 03/05/2009
My Birthday Celebration from 30/04/2009 to 03/05/2009
I was on leave last Thursday dated 30/04/2009. I took leave in order to celebrate my pre-birthday celebration party. I am currently 27 years old and officially in the workforce for about 3 years plus. I am definitely looking forward to my "early retirement" sometime in the future, hopefully.
My old friends namely, Yee Jin, Yee Young, Sai Mun, Joon Shiong, Jia Huey, Sheau Yih, Patricia and etc thrown me an awesome party on the night of Thursday. Here are some photos of the event:
1. Most of my friends who attended my pre-birthday celebration
2. Very unhealthy food for the night, nachos.....
3. The guys who attended that night
4. Me, beers and cake, lethal combination
5. Yee Jin and me, known this guy for almost 2 decades and going strong.
6. My signature photos, me with all the girls
*Stop giving me the thumbs down, boohoo.
7. Finally, myself drunk and trying not too fall asleep, I still remember my birthday.
The following day (ie. Friday dated 01/05/2009) which is my actual birthday, I had a karaoke session with some of my friends and my cousin yet again. This marks the second party after my pre-birthday party.
We headed off to Neway in 1 Utama to sing some songs and to eat a lot of stuff because it was a buffet as well. I had some dinner before I headed there, so I did not eat as much as I thought I would. Here are some of the photos of the party:
1. Me and Yee Young (who came back from Singapore for a short holiday)
2. The guys singing really emotionally and spiritually, I guess.
3. Yee Young and Ee Chain (my cousin who sang pretty well to my surprise)
4. Patricia and Jia Huey who sang well tool.
5. Me and Koon Ming (funniest guy in our group)
6. What song is this? I am pretty sure I don't know how to sing this.
I had a day rest on Saturday before I had to contribute something back to society. After partying so much during my birthday (sin too much I guess), I volunteered to Kiwanis Charity Event which was held on Sunday dated 03/05/2009. Surprisingly, I was able to wake up at 4:00 am (I slept at 12:00 am the night before). We had breakfast and then head to Pasar Seni to help out Kiwanis group.
I helped out by selling roast ducks that day for about 3-4 hours before heading home. Here are some photos of that event:
1. Me infront of the roast duck counter (which later switch to somewhere else)
2. 40 points for a single roast duck and 20 points for half a roast duck (implied terms)
*40 points was roughly equivalent of RM40 for that event.
3. Melanie, Don and Logan helping out too.
4. Jason selling dragon fruits
5. Lion Dance, can't have a carnival without them
All these functions and event have made me very happy for the entire weekend. Although I have missed like 2 gym session for this week. I think it was well worth it. As of today, I am looking forward for my birthday next year, 2010. Can't wait (except for the getting old part).
I was on leave last Thursday dated 30/04/2009. I took leave in order to celebrate my pre-birthday celebration party. I am currently 27 years old and officially in the workforce for about 3 years plus. I am definitely looking forward to my "early retirement" sometime in the future, hopefully.
My old friends namely, Yee Jin, Yee Young, Sai Mun, Joon Shiong, Jia Huey, Sheau Yih, Patricia and etc thrown me an awesome party on the night of Thursday. Here are some photos of the event:
1. Most of my friends who attended my pre-birthday celebration
 |
| From My Birthday Celebration 2009 |
2. Very unhealthy food for the night, nachos.....
 |
| From My Birthday Celebration 2009 |
3. The guys who attended that night
 |
| From My Birthday Celebration 2009 |
4. Me, beers and cake, lethal combination
 |
| From My Birthday Celebration 2009 |
5. Yee Jin and me, known this guy for almost 2 decades and going strong.
 |
| From My Birthday Celebration 2009 |
6. My signature photos, me with all the girls
 |
| From My Birthday Celebration 2009 |
*Stop giving me the thumbs down, boohoo.
7. Finally, myself drunk and trying not too fall asleep, I still remember my birthday.
 |
| From My Birthday Celebration 2009 |
The following day (ie. Friday dated 01/05/2009) which is my actual birthday, I had a karaoke session with some of my friends and my cousin yet again. This marks the second party after my pre-birthday party.
We headed off to Neway in 1 Utama to sing some songs and to eat a lot of stuff because it was a buffet as well. I had some dinner before I headed there, so I did not eat as much as I thought I would. Here are some of the photos of the party:
1. Me and Yee Young (who came back from Singapore for a short holiday)
 |
| From My Birthday Celebration Karaoke Night 2009 |
2. The guys singing really emotionally and spiritually, I guess.
 |
| From My Birthday Celebration Karaoke Night 2009 |
3. Yee Young and Ee Chain (my cousin who sang pretty well to my surprise)
 |
| From My Birthday Celebration Karaoke Night 2009 |
4. Patricia and Jia Huey who sang well tool.
 |
| From My Birthday Celebration Karaoke Night 2009 |
5. Me and Koon Ming (funniest guy in our group)
 |
| From My Birthday Celebration Karaoke Night 2009 |
6. What song is this? I am pretty sure I don't know how to sing this.
 |
| From My Birthday Celebration Karaoke Night 2009 |
I had a day rest on Saturday before I had to contribute something back to society. After partying so much during my birthday (sin too much I guess), I volunteered to Kiwanis Charity Event which was held on Sunday dated 03/05/2009. Surprisingly, I was able to wake up at 4:00 am (I slept at 12:00 am the night before). We had breakfast and then head to Pasar Seni to help out Kiwanis group.
I helped out by selling roast ducks that day for about 3-4 hours before heading home. Here are some photos of that event:
1. Me infront of the roast duck counter (which later switch to somewhere else)
 |
| From Kiwanis Charity Bazaar 2009 |
2. 40 points for a single roast duck and 20 points for half a roast duck (implied terms)
 |
| From Kiwanis Charity Bazaar 2009 |
*40 points was roughly equivalent of RM40 for that event.
3. Melanie, Don and Logan helping out too.
 |
| From Kiwanis Charity Bazaar 2009 |
4. Jason selling dragon fruits
 |
| From Kiwanis Charity Bazaar 2009 |
5. Lion Dance, can't have a carnival without them
 |
| From Kiwanis Charity Bazaar 2009 |
All these functions and event have made me very happy for the entire weekend. Although I have missed like 2 gym session for this week. I think it was well worth it. As of today, I am looking forward for my birthday next year, 2010. Can't wait (except for the getting old part).
Tuesday, April 28, 2009
Work Day Gym Session 28/04/2009
Work Day Gym Session 28/04/2009
I woke up early enough this morning (ie. 7:00 am) to walk my dog around the park for once.
Here is the stats for the walk:
Tuesday, 28/04/2009, Morning cardio session
10 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
After work today, I did a gym session which I am quite proud to record as I have been able to push myself more than usual. I got into the gym at 6:30 pm and got off the gym at 8:30. Total time spent in the gym = 2 hours.
My workout routine is as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 61 calories burned
Dumbbells flat benchpress:
1x10 @ 13.63kg per arm, total = 27.27kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 17.05kg per arm, total = 34.10kg for cool-down
Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.10kg
Inclined benchpress:
1x10 @ 20kg for warm-up
2x10 @ 50kg
1x10 @ 45kg
1x12 @ 20kg for cool-down
Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
2x10 @ 10kg per arm, total = 20kg
2x10 @ 12.5kg per arm, total = 25kg
Pullover:
1x10 @ 18.18kg for warm-up
1x10 @ 22.72kg
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Pulley - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 30kg
1x10 @ 35kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 470 calories burned and 2.8 km brisk walked.
Today was a pretty good day for my exercises, not only I walked my dog in the morning but I managed to pull off a gym session on the same day. I am hoping to pull another gym session tomorrow which probably will be heavily concerntrated on cardiovascular exercises.
I woke up early enough this morning (ie. 7:00 am) to walk my dog around the park for once.
Here is the stats for the walk:
Tuesday, 28/04/2009, Morning cardio session
10 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
After work today, I did a gym session which I am quite proud to record as I have been able to push myself more than usual. I got into the gym at 6:30 pm and got off the gym at 8:30. Total time spent in the gym = 2 hours.
My workout routine is as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 61 calories burned
Dumbbells flat benchpress:
1x10 @ 13.63kg per arm, total = 27.27kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 17.05kg per arm, total = 34.10kg for cool-down
Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.10kg
Inclined benchpress:
1x10 @ 20kg for warm-up
2x10 @ 50kg
1x10 @ 45kg
1x12 @ 20kg for cool-down
Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
2x10 @ 10kg per arm, total = 20kg
2x10 @ 12.5kg per arm, total = 25kg
Pullover:
1x10 @ 18.18kg for warm-up
1x10 @ 22.72kg
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg
Pulley - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 30kg
1x10 @ 35kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 470 calories burned and 2.8 km brisk walked.
Today was a pretty good day for my exercises, not only I walked my dog in the morning but I managed to pull off a gym session on the same day. I am hoping to pull another gym session tomorrow which probably will be heavily concerntrated on cardiovascular exercises.
Saturday, April 25, 2009
Work Day Gym Session and Weekend Non Gym Session 24/04/2009 to 25/04/2009
Work Day Gym Session and Weekend Non Gym Session 24/04/2009 to 25/04/2009
On Friday, I was so eager to skip gym after work as I was finding the slightest of excuse not to hit the gym. After making a call to my friend who was fortunately busy, I felt that I would be better of hitting the gym and trying to burn off the junk I have been eating since my parents were away.
Work Day Gym Session 24/04/2009
My workout routine is as follows:
Body dips:
5x15 @ body weight (ie. 82kg)
Front squat (full):
4x15 @ body weight (ie. 82kg)
50 mins on inclined strider@ resistance level = 10
* Resulted in 550 calories burned and 4.5 km stride.
On Saturday early morning, I was awoken by Little Foot's barking. His barking usually signifies that he would like to go for a walk in the playground outside my house. I have no choice but to bring him for walks so that I won't have to hear his barking for the whole day.
Here are the stats of the walk:
Saturday, 25/04/2009, Morning cardio session
45 mins walking Little Foot around the part for 6 times
* Resulted in 350 calories burned and about 3.6km walked(estimated)
I walked him slightly more than usual this morning, yet he still seems to be quite energetic. Meanwhile, I felt like I was so tired and exhausted from the 2 concurrent gym session that I have pull on both Thursday and Friday.
I will try to hit the gym again tomorrow during the evening. I hope that I will be able to recover fully from the previous two sessions.
On Friday, I was so eager to skip gym after work as I was finding the slightest of excuse not to hit the gym. After making a call to my friend who was fortunately busy, I felt that I would be better of hitting the gym and trying to burn off the junk I have been eating since my parents were away.
Work Day Gym Session 24/04/2009
My workout routine is as follows:
Body dips:
5x15 @ body weight (ie. 82kg)
Front squat (full):
4x15 @ body weight (ie. 82kg)
50 mins on inclined strider@ resistance level = 10
* Resulted in 550 calories burned and 4.5 km stride.
On Saturday early morning, I was awoken by Little Foot's barking. His barking usually signifies that he would like to go for a walk in the playground outside my house. I have no choice but to bring him for walks so that I won't have to hear his barking for the whole day.
Here are the stats of the walk:
Saturday, 25/04/2009, Morning cardio session
45 mins walking Little Foot around the part for 6 times
* Resulted in 350 calories burned and about 3.6km walked(estimated)
I walked him slightly more than usual this morning, yet he still seems to be quite energetic. Meanwhile, I felt like I was so tired and exhausted from the 2 concurrent gym session that I have pull on both Thursday and Friday.
I will try to hit the gym again tomorrow during the evening. I hope that I will be able to recover fully from the previous two sessions.
Subscribe to:
Posts (Atom)
