Annual Leave Non Gym Session 02/02/2011

Annual Leave Non Gym Session 02/02/2011

I woke up fairly early today around 8:30 am after being disturb by my dog, Little Foot. I had a late night before playing PC games.

I decided to bring him to the park around 10:00 am and the entire walk took around 40 minutes.

Here are the stats of the said walk:

Wednesday, 02/02/2011, medium cardio session (morning)
40 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 250 calories burned and about 3.60km walked and jogged(estimated)

I am going to travel back to my hometown Muar, Johor tomorrow. I look forward in meeting my grandmother and cousins.

Annual Leave Non Gym Session 31/01/2011

Annual Leave Non Gym Session 31/01/2011

I was on leave today. I woke up fairly late today, about 10 am. As such, I decided to walk my dog early in the evening prior to having dinner today.

The stats of the walk is as follows:

Monday, 31/01/2011, medium cardio session (evening)
60 mins walking and jogging with Little Foot around the park for 12 times
* Resulted in 350 calories burned and about 7.2km walked and jogged(estimated)

I tried to cause my dog to become too tired from such walks. Unfortunately, I was the one who suffered from this. I doubt I'll be able to pull any gym sessions this week as I will be quite busy.

Work Day Gym Session 28/01/2011

Work Day Gym Session 28/01/2011

I got off work about 6:30 pm and got into the gym about 6:45 pm. I completed my entire gym session by 8:30 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg

Bench dips:
3x10 @ body weight

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Lighter weights today as I was still quite tired from my overseas trip earlier this week.

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 350 calories burned.

I will try to pull another gym session this Sunday. I don't like the fact that I am unable to workout during week days and have to do my gym sessions on a Friday as well as weekends.

Weekend Non Gym Session 22/01/2011 and 23/01/2011

Weekend Non Gym Session 22/01/2011 and 23/01/2011

22/01/2011 was a Saturday, I woke up early in order to get ready for my trip to Vietnam on Sunday. Upon having my breakfast, I decided to give Little Foot a walk in the park before starting to pack my clothes and other stuff to bring to Vietnam.

The stats of the walk is as follows:

Saturday, 22/01/2011, light cardio session (morning)
30 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked and jogged(estimated)

On the 23/01/2011, I woke up early yet again, getting ready to head to the airport for my Vietnam assignment. Since I was up early, I decided to give Little Foot a walk in the park yet again today.

Sunday, 23/01/2011, medium cardio session (evening)
40 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked and jogged(estimated)

I'll need to pick up the pace for my gym sessions as I am currently one session behind my gym schedule. I'll pull a gym session once I am back from Vietnam.

Work Day Gym Session 18/01/2011

Work Day Gym Session 18/01/2011

I got off from work about 6:15 pm, I got into the gym about 6:30pm and got off the gym around 7:45pm.

Total time spent in the gym 1 hour 15 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 105kg
1x5 @ 110kg
* No changes.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 37.5kg
1x5 @ 40kg
1x5 @ 45kg
* Slightly lighter than usual.

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 11kg
2x10 @ 15kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.0km jogged, around 365 calories burned.

I was unable to do the barbell rows as I was still recovering from flu. I will not be able to hit the gym tomorrow or on Thursday. I will definitely have to pull another gym session on Friday.

Weekend Non Gym Session 15/01/2011

Weekend Non Gym Session 15/01/2011

I woke up really late today about 10:00 am. I have decided to walk my dog as I have promised him that I will definitely walk him today. Upon having my breakfast which consisted 3 fried eggs, combination of milk and tea, I took him for a walk.

The stats of the said walk is as follows:

Saturday, 15/01/2011, medium cardio session (morning)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 220 calories burned and about 4.8km walked and jogged(estimated)

I felt like I have not done enough exercise for this week in order to lose my fats. I hope to exercise more intensively and frequently from next week onwards.

Work Day Gym Session 14/01/2011

Work Day Gym Session 14/01/2011

I have yet to recover from flu today. I decided to avoid any weight training for this week and instead focus on light cardiovascular exercises such as jogging on the treadmill. I got into the gym early today about 6:15 pm, I got out off the gym about 7:30 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
31 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%

* Resulted in 6.0km jogged and walked, around 510 calories burned.

After completing this gym session, I thought I would be able to avoid the traffic jam on Friday. Boy was I wrong. It took me an hour plus just to travel about 16km from my office to home.