Work Day Gym Session 08/01/2009
I managed to get off work slightly earlier than usual today. I was quite pissed since I could not pull a gym session yesterday. I decided no matter what I am going to gym today.
I got into the gym around 6:15 pm and got off gym around 7:30 pm, total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 9.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 8.20km brisked walked and jogged, around 725 calories burned.
I will meeting Jeff from Dubai tomorrow. It has been almost one year since I last saw him. Fortunately, tomorrow is Saturday and it's the time for me to kick back and relax.
Friday, January 8, 2010
Tuesday, January 5, 2010
Work Day Gym Session 05/01/2009
Work Day Gym Session 05/01/2009
This is my first gym session of the year. I was having some headaches after work today, therefore I decided to just do some runs today.
I got into the gym around 7:00 pm and got off gym around 8:15 pm, total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 8.02km brisked walked and jogged, around 675 calories burned.
I probably hit the gym again on tomorrow if possible. This is because I will not be able to hit the gym on Friday due to lack of transportation. Either way, I am already looking forward to my weekends.
This is my first gym session of the year. I was having some headaches after work today, therefore I decided to just do some runs today.
I got into the gym around 7:00 pm and got off gym around 8:15 pm, total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 8.02km brisked walked and jogged, around 675 calories burned.
I probably hit the gym again on tomorrow if possible. This is because I will not be able to hit the gym on Friday due to lack of transportation. Either way, I am already looking forward to my weekends.
Thursday, December 31, 2009
Annual Leave Non Gym Session 31/12/2009 and 2010 1st January Countdown
Annual Leave Non Gym Session 31/12/2009
Today, I woke up around 8:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.
Thursday, 31/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
I had to rush out immediately after walking Little Foot as me and my friend were going to 1Utama to watch Avatar. Unfortunately, Avatar was fully booked and we ended up watching Sherlock Holmes. I was pleasantly surprised as the I did not expect that movie to be good.
2010 1st January Countdown 31/12/2009
Around 7:30 pm, I headed to Meng Wai's house in SS3 for a barbecue party in conjunction with the celebration of the beginning of the year 2010. There plenty of food and alcohol to go around. Also, we ended up celebrating Sheau Yih's birthday as well.
Here are some photos of that night:
1. Our beloved host, Meng Wai
2. Meng Wai and a bunch of girls, lucky guy
3. The old barbecue pit, where all the good food comes from
4. All the food on the table, Patricia obviously enjoying it.
5. The brothers with Meng Wai's Dad
6. We had lotsa beer
7. Coincidentally, it was Sheau Yih's birthday celebration as well
8. The cake itself
9. My favourite group photo shot
10. Me and the girls
11. Yee Jin getting Meng Wai to do a speech or possibly sing
12. Brothers who made this all possible
13. One last toast to go?
Thanks to Meng Wai and Meng Chun's effort in making this one of the best countdown I have attended for years. I went home around 2 am and was extremely happy and thoroughly enjoyed the night. I bid farewell to Meng Wai who will be on a flight to Melbourne, Australia to further his career.
Today, I woke up around 8:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.
Thursday, 31/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
I had to rush out immediately after walking Little Foot as me and my friend were going to 1Utama to watch Avatar. Unfortunately, Avatar was fully booked and we ended up watching Sherlock Holmes. I was pleasantly surprised as the I did not expect that movie to be good.
2010 1st January Countdown 31/12/2009
Around 7:30 pm, I headed to Meng Wai's house in SS3 for a barbecue party in conjunction with the celebration of the beginning of the year 2010. There plenty of food and alcohol to go around. Also, we ended up celebrating Sheau Yih's birthday as well.
Here are some photos of that night:
1. Our beloved host, Meng Wai
 |
| From 2010 1st January Countdown |
2. Meng Wai and a bunch of girls, lucky guy
 |
| From 2010 1st January Countdown |
3. The old barbecue pit, where all the good food comes from
 |
| From 2010 1st January Countdown |
4. All the food on the table, Patricia obviously enjoying it.
 |
| From 2010 1st January Countdown |
5. The brothers with Meng Wai's Dad
 |
| From 2010 1st January Countdown |
6. We had lotsa beer
 |
| From 2010 1st January Countdown |
7. Coincidentally, it was Sheau Yih's birthday celebration as well
 |
| From 2010 1st January Countdown |
8. The cake itself
| ||
9. My favourite group photo shot
 |
| From 2010 1st January Countdown |
10. Me and the girls
 |
| From 2010 1st January Countdown |
11. Yee Jin getting Meng Wai to do a speech or possibly sing
 |
| From 2010 1st January Countdown |
12. Brothers who made this all possible
 |
| From 2010 1st January Countdown |
13. One last toast to go?
 |
| From 2010 1st January Countdown |
Thanks to Meng Wai and Meng Chun's effort in making this one of the best countdown I have attended for years. I went home around 2 am and was extremely happy and thoroughly enjoyed the night. I bid farewell to Meng Wai who will be on a flight to Melbourne, Australia to further his career.
Wednesday, December 30, 2009
Annual Leave Gym Session 30/12/2009
Annual Leave Gym Session 30/12/2009
I woke up quite late today around 9:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.
Wednesday, 30/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Furthermore, I was going to hit the gym around 6:00 pm. I managed get into the gym around 3:00 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Full squats:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 92.5kg
Pulley - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Inclined legpress:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 160kg
Leg curls - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 50kg
Calf extension - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 45kg
1x10 @ 65kg
Leg extension - fixed weight:
2x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
40 mins on the treadmill @ speed = 6.5kmph and gradient = 0-3.0% (two peaked intervals)
5 mins on the treadmill @ speed = 4.2 to 5.7 kmph and gradient = 0 for cool-down
* Resulted in 4.41km brisked walked and around 270 calories burned.
I probably hit the gym again on Friday if possible. This is because I will be watching the "Avatar" movie tomorrow in 1 Utama early afternoon. I heard it is a very good movie and I am definitely looking forward to it tomorrow.
I woke up quite late today around 9:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.
Wednesday, 30/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Furthermore, I was going to hit the gym around 6:00 pm. I managed get into the gym around 3:00 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Full squats:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 92.5kg
Pulley - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Inclined legpress:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 160kg
Leg curls - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 50kg
Calf extension - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 45kg
1x10 @ 65kg
Leg extension - fixed weight:
2x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
40 mins on the treadmill @ speed = 6.5kmph and gradient = 0-3.0% (two peaked intervals)
5 mins on the treadmill @ speed = 4.2 to 5.7 kmph and gradient = 0 for cool-down
* Resulted in 4.41km brisked walked and around 270 calories burned.
I probably hit the gym again on Friday if possible. This is because I will be watching the "Avatar" movie tomorrow in 1 Utama early afternoon. I heard it is a very good movie and I am definitely looking forward to it tomorrow.
Annual Leave Non-Gym Session 29/12/2009
Annual Leave Non-Gym Session 29/12/2009
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was pretty alright around 9:30 am. As such, walking Little Foot was quite pleasant indeed.
Here are the stats of the walk:
Tuesday, 29/12/2009, Light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Recently, I have purchased Cyberclean from a PC shop in 1Utama. I have tried using it but it was not as good as advertised. In fact, I was pretty disappointed with it. This item cost around RM27. Here are some photos of Cyberclean:
1. Cyberclean in its original packaging
2. Cyberclean, how to use instructions
I probably will hit the gym tomorrow as I need to try to go to gym as frequently as possible due to my time off from work. Tomorrow's gym session will be focus on my legs, ie. legs day. I hate legs day.
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was pretty alright around 9:30 am. As such, walking Little Foot was quite pleasant indeed.
Here are the stats of the walk:
Tuesday, 29/12/2009, Light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)
Recently, I have purchased Cyberclean from a PC shop in 1Utama. I have tried using it but it was not as good as advertised. In fact, I was pretty disappointed with it. This item cost around RM27. Here are some photos of Cyberclean:
1. Cyberclean in its original packaging
2. Cyberclean, how to use instructions
I probably will hit the gym tomorrow as I need to try to go to gym as frequently as possible due to my time off from work. Tomorrow's gym session will be focus on my legs, ie. legs day. I hate legs day.
Monday, December 28, 2009
Annual Leave Gym Session 28/12/2009
Annual Leave Gym Session 28/12/2009
Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.
Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)
Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg
Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg
MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.
I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.
Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.
Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)
Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg
Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg
Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg
Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg
MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg
30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.
I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.
Weekend Non Gym Session 26/12/2009
Weekend Non Gym Session 26/12/2009
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 9:30 am. As such, walking Little Foot was quite unpleasant indeed.
Here are the stats of the walk:
Saturday, 26/12/2009, Light cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
I bought quite a number of games from Steam lately due to its holiday sale. Note that these are all original games. As such, I am busy trying to finish one game after the other. Besides, I will be on leave the whole of next week. Therefore, I hope to do more gym sessions starting from Monday dated 28/12/2009 next week.
I woke up quite early today around 8 am. I was looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 9:30 am. As such, walking Little Foot was quite unpleasant indeed.
Here are the stats of the walk:
Saturday, 26/12/2009, Light cardio session
15 mins walking Little Foot around the part for 2 times
* Resulted in 50 calories burned and about 1.2km walked(estimated)
I bought quite a number of games from Steam lately due to its holiday sale. Note that these are all original games. As such, I am busy trying to finish one game after the other. Besides, I will be on leave the whole of next week. Therefore, I hope to do more gym sessions starting from Monday dated 28/12/2009 next week.
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