Work Day Gym Session 12/09/2011

Work Day Gym Session 12/09/2011

I got into the gym about 6:30 pm after work and got off the gym about 7:30 pm.

Total time spent in the gym = 1 hour

My workout routine is as follows:

45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

* Resulted in approximately 530 calories burned and 6.1km jogged.

Another week, another daily gym routine. I am getting ready to do my full squats tomorrow. Target squat tomorrow, 120kg.

Work Day Gym Session 08/09/2011

Work Day Gym Session 08/09/2011

I got into the gym about 12:40 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 mins.

My workout routine is as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg

Seated legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 180kg

Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Elevated push ups:
5x10 @ body weight

30 mins on the seated exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 7km cycled.

One more gym session tomorrow to make it 5 times per week. Furthermore, tomorrow is squat day. Just one more gym session this week.

Work Day Gym Session 07/09/2011

Work Day Gym Session 07/09/2011

I got into the gym about 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.

Bench dips:
5x10 @ body weight

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.

Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.

Work Day Gym Session 06/09/2011

Work Day Gym Session 06/09/2011

I got into the gym about 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.

Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.

I am ready for my next gym session, bring it on.

Work Day Gym Session 05/09/2011

Work Day Gym Session 05/09/2011

I got into the gym about 12:30pm. Due to the fact that my nose was somewhat blocked, I decided to do a 45 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour 15 mins.

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 498 calories burned and 5.8km jogged and brisk walked.

I managed to push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow focusing on my new routine for weights training.

Weekend Non Gym Session 04/09/2011

Weekend Non Gym Session 04/09/2011

I got up late today and was too lazy to bring Little Foot for a walk. Furthermore, the weather was extremely hot. In addition to that, I haven't been to the gym since my holiday started. Given the above, I decided to give Little Foot a walk in the evening after having my dinner.

I got to the park about 6:30 pm and the entire ordeal lasted up to 7:30 pm.

The statistic for the walk is as follows

Sunday, 04/09/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked (estimated)

I will have to hit the gym from Monday onwards as it has been far too long since my last gym session. Nonetheless, I really enjoyed my time off from work. I would look forward to my time off during December this year.

Public Holiday Non Gym Session 1/9/2011

Public Holiday Non Gym Session 1/9/2011

Due to Hari Raya and Malaysia Independence day falling on the same date (ie. 31st August 2011), we were given Thursday off as well. Although I didn't bring Little Foot out for a walk early in the morning, I had to bring him out in the evening as he was again barking non-stop at me.

I brought him to the park about 7:30 pm and got home about 8:30 pm. The total ordeal lasted for an hour.

Here are the stats of the said walk:

Thursday, 07/08/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 250 calories burned and about 6.0km walked (estimated)

I planned to hit the gym from tomorrow onwards up to Sunday. However, with such weather conditions, I probably will skip going to gym altogether.