Work Day Non Gym Session and Work Day Gym Session 26/05/2009 and 27/05/2009
I walked my dog "Little Foot" on Tuesday dated 26/05/2009 around the park after work @ 7:30 pm.
The stats of the walk is as follows:
Tuesday, 26/05/2009, Evening cardio session
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 200 calories burned and about 3.6km walked(estimated)
Wednesady, 27/05/2009, Gym session
In addition, on Wednesday dated 27/05/2009. I hit the gym after work which was about 6:15 pm and went home around 8:30 pm. Total time spent in the gym = 1 hour 15 mins.
My workout routine is as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
Dumbbells chest fliers:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 10.22kg per arm, total = 20.45kg for cool-down
Dumbbells flat benchpress:
1x10 @ 19.18kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 21.59kg per arm, total = 43.18kg for cool-down
Pullovers:
1x10 @ 21.59kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down
Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 33kg
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg
Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 43kg
1x10 @ 53kg
1x10 @ 63kg
1x10 @ 69kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.
This was a pretty decent workout session as I had one gym session on Monday. I hope to pull another gym session on Friday to at least meet the requirement for exercising 3 times per week.
Wednesday, May 27, 2009
Monday, May 25, 2009
Work Day Gym Session 25/05/2009
Work Day Gym Session 25/05/2009
It has been 3 days since my last gym session and I have only managed to pull a single session of gym last week. As such, I decided to hit the gym no matter what today.
I got into the gym about 6:00 pm and left the gym about 7:45 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
Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg
Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
* I have finally gotten the proper name of this exercises.
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
* I was pretty worn down by the time I finish this exercise. However, I was still going for my full squats today no matter what.
Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
* My legs were wobbling by the end of the final set.
Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg
Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 440 calories burned and 2.5 km brisk walked.
I will try to pull another gym session tomorrow as I think I will be able to finish work on time tomorrow. Also, tomorrow gym session will be predominantly cardiovascular exercises, I may add some body weight exercises if needed be.
It has been 3 days since my last gym session and I have only managed to pull a single session of gym last week. As such, I decided to hit the gym no matter what today.
I got into the gym about 6:00 pm and left the gym about 7:45 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
Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg
Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
* I have finally gotten the proper name of this exercises.
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
* I was pretty worn down by the time I finish this exercise. However, I was still going for my full squats today no matter what.
Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
* My legs were wobbling by the end of the final set.
Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg
Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 440 calories burned and 2.5 km brisk walked.
I will try to pull another gym session tomorrow as I think I will be able to finish work on time tomorrow. Also, tomorrow gym session will be predominantly cardiovascular exercises, I may add some body weight exercises if needed be.
Thursday, May 21, 2009
Work Day Gym Session 21/05/2009
Work Day Gym Session 21/05/2009
I got into the gym at 6:30 pm and got off about 8:30 pm, total time spent in the gym = 2 hours.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Barbell bicep curls:
1x10 @ 22.5kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 30kg
Skullcrushers:
1x10 @ 22.5kg for warm-up and cool-down
2x10 @ 30kg
1x10 @ 32.5kg
1x10 @ 35kg
Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down
Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 27.27kg
1x10 @ 31.81kg
1x10 @ 34.09kg
1x10 @ 22.72kg for cool-down
Dumbbells bicep curls:
1 (2x10) @ 10.22kg per arm, total = 20.45kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg
Pulley:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down
* I was pretty energetic even after doing this exercise.
35 mins on crosstrainer @ resistance level = 10
* Resulted in 490 calories burned and 3.5 km brisk walked.
After sort of high intensity cardiovascular exercise, I was still quite energetic and I was considering squat as my next weight exercise. I hope to pull another gym session tomorrow. With my current energy level, I may do squats tomorrow and some other weight exercises coupled with my usual light cardiovascular exercises.
I got into the gym at 6:30 pm and got off about 8:30 pm, total time spent in the gym = 2 hours.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Barbell bicep curls:
1x10 @ 22.5kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 30kg
Skullcrushers:
1x10 @ 22.5kg for warm-up and cool-down
2x10 @ 30kg
1x10 @ 32.5kg
1x10 @ 35kg
Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down
Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 27.27kg
1x10 @ 31.81kg
1x10 @ 34.09kg
1x10 @ 22.72kg for cool-down
Dumbbells bicep curls:
1 (2x10) @ 10.22kg per arm, total = 20.45kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg
Pulley:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down
* I was pretty energetic even after doing this exercise.
35 mins on crosstrainer @ resistance level = 10
* Resulted in 490 calories burned and 3.5 km brisk walked.
After sort of high intensity cardiovascular exercise, I was still quite energetic and I was considering squat as my next weight exercise. I hope to pull another gym session tomorrow. With my current energy level, I may do squats tomorrow and some other weight exercises coupled with my usual light cardiovascular exercises.
Sunday, May 17, 2009
Weekend Non Gym Session 17/05/2009
Weekend Non Gym Session 17/05/2009
I woke up about 7 am this morning, didn't feel like jogging today as I had a 5 hour sleep the night before and I am still feeling sore from the back exercises on Friday. I took my breakfast which consisted just 250 ml and tea with the usual multivitamin and 3 capsules of fish oil.
We arrived at the park at around 8:15 am and left the park about 9:30 am. Total time spent in the park = 1 hour 15 mins.
My jog was as follows:
2x pull ups @ body weight = 82kg
3x chip ups @ body weight = 82kg
2x (1.9km) uphill downhill big track (both walking and jogging)
1x (1.1km) flat track (mainly walking and a little jogging)
* Resulted in 700 calories burned (approximately) and 5.0 km walked and jog.
I was quite surprised that I still feel somewhat energetic from the jog earlier. Judging from my energy levels. I think it might be a good idea to do this on a weekly basis on top of my usual 2 to 3 x gym session on weekdays.
I woke up about 7 am this morning, didn't feel like jogging today as I had a 5 hour sleep the night before and I am still feeling sore from the back exercises on Friday. I took my breakfast which consisted just 250 ml and tea with the usual multivitamin and 3 capsules of fish oil.
We arrived at the park at around 8:15 am and left the park about 9:30 am. Total time spent in the park = 1 hour 15 mins.
My jog was as follows:
2x pull ups @ body weight = 82kg
3x chip ups @ body weight = 82kg
2x (1.9km) uphill downhill big track (both walking and jogging)
1x (1.1km) flat track (mainly walking and a little jogging)
* Resulted in 700 calories burned (approximately) and 5.0 km walked and jog.
I was quite surprised that I still feel somewhat energetic from the jog earlier. Judging from my energy levels. I think it might be a good idea to do this on a weekly basis on top of my usual 2 to 3 x gym session on weekdays.
Friday, May 15, 2009
Work Day Gym Session 15/05/2009
Work Day Gym Session 15/05/2009
I got into the gym at 6:30 pm and got off about 8:30 pm, total time spent in the gym = 2 hours.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Deadlifts:
1x10 @ 30kg for warm-up
1x10 @ 60kg
1x10 @ 80kg
1x5 @ 90kg
1x10 @ 80kg
1x10 @ 40kg for cool-down
Cable row - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 35kg
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 25kg for cool-down
Barbell row:
2x10 @ 40kg
2x10 @ 45kg
1x10 @ 50kg
Tricep pulldowns - fixed weight:
2x10 @ 20kg for warm-up and cool down
1x10 @ 25kg
2x10 @ 30kg
Inclined legpress:
2x10 @ 80kg for warm-up and cool down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg
Squat (full):
4x20 @ body weight = 82kg
35 mins on inclined strider @ resistance level = 10
* Resulted in 385 calories burned and 2.8 km brisk walked.
I am unlikely to hit the gym on the weekend as I think I have done enough weights for the week. However, I might be doing some jogs around Kiara park on the weekend which is about 5.6km uphill and downhill. I hope to lose more body fat for the coming months in order to look leaner and more defined.
I got into the gym at 6:30 pm and got off about 8:30 pm, total time spent in the gym = 2 hours.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Deadlifts:
1x10 @ 30kg for warm-up
1x10 @ 60kg
1x10 @ 80kg
1x5 @ 90kg
1x10 @ 80kg
1x10 @ 40kg for cool-down
Cable row - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 35kg
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 25kg for cool-down
Barbell row:
2x10 @ 40kg
2x10 @ 45kg
1x10 @ 50kg
Tricep pulldowns - fixed weight:
2x10 @ 20kg for warm-up and cool down
1x10 @ 25kg
2x10 @ 30kg
Inclined legpress:
2x10 @ 80kg for warm-up and cool down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg
Squat (full):
4x20 @ body weight = 82kg
35 mins on inclined strider @ resistance level = 10
* Resulted in 385 calories burned and 2.8 km brisk walked.
I am unlikely to hit the gym on the weekend as I think I have done enough weights for the week. However, I might be doing some jogs around Kiara park on the weekend which is about 5.6km uphill and downhill. I hope to lose more body fat for the coming months in order to look leaner and more defined.
Thursday, May 14, 2009
Work Day Gym Session 14/05/2009
Work Day Gym Session 14/05/2009
I was pretty tired from work today and was trying really bad to skip gym after work today. Nonetheless, I did pull a moderate cardiovascular session for today's gym session and also I walk down 11 floors of stairs.
Here are the stats for today's workout session:
During working hours
6 mins walking down from 11 floor to Concourse for fire drill simulation.
* Resulted in ???? calories burned and it was not too difficult for me.
Moderate cardiovascular session in the gym
6 mins @ effort level = 0 for warm-up
54 mins @ effort level = 10
* Resulted in 680 calories burned and 6.4 km brisk walked.
I think I will be able to hit the gym tomorrow yet again, I will be doing back weight exercises which I was planning to do today anyways. That's all for today and stay tune for my next gym session.
I was pretty tired from work today and was trying really bad to skip gym after work today. Nonetheless, I did pull a moderate cardiovascular session for today's gym session and also I walk down 11 floors of stairs.
Here are the stats for today's workout session:
During working hours
6 mins walking down from 11 floor to Concourse for fire drill simulation.
* Resulted in ???? calories burned and it was not too difficult for me.
Moderate cardiovascular session in the gym
6 mins @ effort level = 0 for warm-up
54 mins @ effort level = 10
* Resulted in 680 calories burned and 6.4 km brisk walked.
I think I will be able to hit the gym tomorrow yet again, I will be doing back weight exercises which I was planning to do today anyways. That's all for today and stay tune for my next gym session.
Tuesday, May 12, 2009
Work Day Gym Session 12/05/2009
Work Day Gym Session 12/05/2009
I got into the gym at 7:20 pm and got off about 9:00 pm, total time spent in the gym = 1 hour 40 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Dumbbells flat benchpress:
2x10 @ 19.18kg per arm, total = 38.63kg for warm-up and cool-down
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg
Pullovers:
2x10 @ 19.18kg for warm-up and cool-down
2x10 @ 27.27kg
1x10 @ 31.81kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Cable chest fliers - fixed weight:
2x10 @ 7.5kg per arm, total = 15kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 15kg per arm, total = 30kg
Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 70kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.
I had a good workout today for my chest, I have managed to hold my ground doing the dumbbells flat benchpress and was still able to do the rest of the weight and cardiovascular exercises. I will most likely be hitting the gym tomorrow for an hour steady state cardiovascular exercises hopefully.
I got into the gym at 7:20 pm and got off about 9:00 pm, total time spent in the gym = 1 hour 40 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Dumbbells flat benchpress:
2x10 @ 19.18kg per arm, total = 38.63kg for warm-up and cool-down
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg
Pullovers:
2x10 @ 19.18kg for warm-up and cool-down
2x10 @ 27.27kg
1x10 @ 31.81kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Cable chest fliers - fixed weight:
2x10 @ 7.5kg per arm, total = 15kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 15kg per arm, total = 30kg
Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 70kg
35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.
I had a good workout today for my chest, I have managed to hold my ground doing the dumbbells flat benchpress and was still able to do the rest of the weight and cardiovascular exercises. I will most likely be hitting the gym tomorrow for an hour steady state cardiovascular exercises hopefully.
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