Weekend Gym Session 22/05/2011
I haven't done much workout lately. As such, I decided to pull a gym session on a Sunday. I got into the gym about 3:00 pm and left the gym about 4:30 pm.
Total time spent in the gym = 1 hour 30 mins.
Full Squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x6 @ 95kg
1x6 @ 100kg
* I was gonna try for 110kg / 120kg. Unfortunately, I was not in my top form today.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
*Perhaps it is time to try 80kg benchpress again in my next gym session.
Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 25kg for cool-down
Bench-dips:
5x10 @ bodyweight = 82kg
30 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
1 min on the treadmill @ speed = 5.0kmph
* Resulted in 3km walked and 170 calories burned.
I will be heading to Vietnam for another job on Wednesday next week and will return only on Saturday morning. As such, I would definitely try to pull another gym session tomorrow and perhaps Tuesday as well.
Sunday, May 22, 2011
Thursday, May 19, 2011
Work Day Gym Session 18/05/2011
Work Day Gym Session 18/05/2011
I had to workout during lunch time to day as I do not have much time after work these days. I got into the gym about 12:45 pm and got out of the gym by 2:00 pm.
Total time spent in the gym = 1 hour 15 mins
My workout routine:
Deadlifts (with straps):
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
2x2 @ 100kg
1x1 @ 100kg ( failed)
* I finally broke my personal record my deadlift at 95kg. Unfortunately, my form was quite out. I will need to get a proper lifting belt soon.
Standing overhead barbell press:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
* Not a bad lift today, I managed to do 50kg, will try 55kg soon enough.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
10 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
1 mins on the treadmill @ speed = 5.0kmph and gradien = 0% for cool-down
* Resulted in 2.2km jogged and walked, around 210 calories burned.
I am quite happy with today's gym session as I was able to finally break my personal record in deadlifting. I am looking forward to my next session where I'll try to squat 120kg.
Annual Leave Non Gym Session 16/05/2011
Annual Leave Non Gym Session 16/05/2011
Yet again I woke up late. As such, I brought Little Foot for a jog in the park about 5pm prior to the heavy downpour thereafter.
The entire ordeal took about 30 mins. The stats of the said jog is as follows:
The entire ordeal took about 30 mins. The stats of the said jog is as follows:
Monday, 16/05/2011, medium cardio session (evening)
30 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 180 calories burned and about 3.6km jogged (estimated)
30 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 180 calories burned and about 3.6km jogged (estimated)
After walking Little Foot, I decided to do some cycling on my exercise bike at home. This ordeal took about 35 minutes. I was quite tired after this exercise. The stats of the said exercise is as follows:
Monday, 16/05/2011, medium cardio session (evening)
35 mins on the exercise bike at level = 3 out of 10
* Resulted in 258 calories burned and about 11km cycled.
35 mins on the exercise bike at level = 3 out of 10
* Resulted in 258 calories burned and about 11km cycled.
I felt quite satisfied with today's session as I have done quite sufficient exercise compared to my last session.
Wednesday, May 18, 2011
Weekend Non Gym Session 14/05/2011
Weekend Non Gym Session 14/05/2011
I woke up late today. As such, I brought Little Foot for a jog in the park about 6pm.
The entire ordeal took about 45 mins. The stats of the said walk is as follows:
The entire ordeal took about 45 mins. The stats of the said walk is as follows:
Saturday, 14/05/2011, medium cardio session (morning)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 180 calories burned and about 4.8km walked (estimated)
45 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 180 calories burned and about 4.8km walked (estimated)
I haven't pull a gym session quite awhile and would definitely try to do one within next week.
Thursday, May 12, 2011
Work Day Gym Session 10/05/2011
Work Day Gym Session 10/05/2011
I got into the gym during lunch time today which was about 12pm. I felt that I needed some sweating. As such, I pulled a full cardiovascular session today. I got off the gym about 1:00 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
I am looking forward to my next gym session as I would really want to try out the new straps I bought for dead-lifting and barbell rows.
I got into the gym during lunch time today which was about 12pm. I felt that I needed some sweating. As such, I pulled a full cardiovascular session today. I got off the gym about 1:00 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
35 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
1 mins on the treadmill @ speed = 5.0kmph and gradien = 0% for cool-down
* Resulted in 4.9km jogged and walked, around 480 calories burned.
I am looking forward to my next gym session as I would really want to try out the new straps I bought for dead-lifting and barbell rows.
Saturday, May 7, 2011
Weekend Gym Session 07/05/2011
Weekend Gym Session 07/05/2011
I felt awesome today, I went out for the weekly Insert Coin MY gathering and had a few rounds of Super Street Fighter 4 on the PS3. I was supposed to go to the gym last night after work but instead, I went drinking with some friends.
As such, I had to go to a different gym which is closed to my home. I got to the gym about 4pm and got out of the gym at 5:40pm.
Total time spent in the gym = 1 hour 40 mins
I felt awesome today, I went out for the weekly Insert Coin MY gathering and had a few rounds of Super Street Fighter 4 on the PS3. I was supposed to go to the gym last night after work but instead, I went drinking with some friends.
As such, I had to go to a different gym which is closed to my home. I got to the gym about 4pm and got out of the gym at 5:40pm.
Total time spent in the gym = 1 hour 40 mins
My workout routine:
Squats:
Triceps pull-down - fixed weight:
40 mins on exercise bike maintaining speed at 70rpm
*Resulted in 25km cycled and 220 calories burned (estimated)
I need to recover by tomorrow as I will need to pull another gym session tomorrow as well. Preferably my next gym session would be focused on light weights and some long distance jogging.
Squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg1x6 @ 95kg
Flat Barbell Benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
Lat pull-down - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
Lat pull-down - fixed weight:
2x10 @ 25 kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 50kg
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 35kg
*Resulted in 25km cycled and 220 calories burned (estimated)
I need to recover by tomorrow as I will need to pull another gym session tomorrow as well. Preferably my next gym session would be focused on light weights and some long distance jogging.
Annual Leave Day Non-Gym Session 03/05/2011
Annual Leave Day Non-Gym Session 03/05/2011
I woke up pretty late today, about 10 am. As such, an early jog session would be impossible today. Due to the fact that I haven't done much exercise lately, I decided that I have to do some jogs today no matter what.
I got to the park about 6pm and completed my jogging session in 40 minutes.
The stats of the said jog is as follows:
Tuesday, 03/05/2011, medium cardio session (morning)
40 mins walking and jogging around the park for 8 times
* Resulted in 180 calories burned and about 4.8km walked (estimated)
No matter, I am planning to hit the gym at least twice for this week although I am only working for 3 days. Also, I am going to join the Standard Chartered Marathon this year.
I woke up pretty late today, about 10 am. As such, an early jog session would be impossible today. Due to the fact that I haven't done much exercise lately, I decided that I have to do some jogs today no matter what.
I got to the park about 6pm and completed my jogging session in 40 minutes.
The stats of the said jog is as follows:
Tuesday, 03/05/2011, medium cardio session (morning)
40 mins walking and jogging around the park for 8 times
* Resulted in 180 calories burned and about 4.8km walked (estimated)
No matter, I am planning to hit the gym at least twice for this week although I am only working for 3 days. Also, I am going to join the Standard Chartered Marathon this year.
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