Weekend Non Gym Session 31/05/2009

Weekend Non Gym Session 31/05/2009
I walked my dog "Little Foot" on Sunday dated 31/05/2009 around the park around @ 7 pm as he could not stop pestering me to bring him for a walk.

The stats of the walk is as follows:

Sunday, 31/05/2009, Evening cardio session
25 mins walking and jogging with Little Foot around the park for 5 times
* Resulted in 160 calories burned and about 3.0km walked(estimated)

Quite awhile ago, I completed this game called Wanted: Weapons of Fate. This was a very short game as it took me about 3-4 casual sessions to finish the entire game.

The controls were pretty intuitive and was one of the better games with movies tie-in.

Here are some screenshots of the game abovementioned:

1. Menu screen of the game


2. Loading screen of the game


3. Welsey in training mode


4. Moving towards an elderly man


5. Wesley's dad in the elevator


6. Wesley's dad in the airplane


7. Wesley talking to the old man


8. Hot spider and the brute


9. Heading into the office


10. Walking up the stairs


11. Final stage, within the citadel.....How quin.....


I would give this a 7.5/10 rating.

Pros:
Good graphics
Nice and easy to get into gameplay
Decent storyline
Intuitive controls

Cons:
Far too short

Work Day Gym Session 29/05/2009

Work Day Gym Session 29/05/2009

Today I had one of the longest gym session since my university days, thanks to my pal Kavi for being there with me doing the cardiovascular marathon.

I got into the gym at 6:30 pm and left the gym at 9:00 pm, total time spent in the gym = 2 hours and 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 55 calories burned

Barbell rows:
1x10 @ 20kg for warm-up
1x10 @ 40kg
2x10 @ 50kg
1x10 @ 60kg

Alternate dumbbell hammer curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
2 (2x10) @ 12.5kg per arm, total = 25.00kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg for cool-down

Pulley (wide grip) - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
1x10 @ 10kg per arm, total = 20kg
1x10 @ 12.5kg per arm, total = 25.00kg
1x10 @ 15kg per arm, total = 30kg
1x12 @ 10kg per arm, total = 20kg for cool-down

Bodyweight full squat:
4x20 @ bodyweight = 82-84kg

Abs-crunches:
4x25
* I did this because I ran out of energy to perform any further weight training.

30 mins on crosstrainer @ resistance level = 10
15 mins on crosstrainer @ resistance level = 15
* Resulted in 600 calories burned and 4.0 km brisk walked.

45 mins on exercise bike @ resistance level = 10
* Resulted in 250 calories burned and 4.5 km cycled.

I am so tired after today's gym session, I don't think I will be able to do any exercises tomorrow as I am far too fatigued from this session. Nonetheless, I am quite happy that I have managed to do 3 gym sessions this week.

Work Day Non Gym Session and Work Day Gym Session 26/05/2009 and 27/05/2009

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.

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.

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.

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.

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.