Work Day (Non-Gym) Session 25/04/2008
After work today, I had to rearrange and carry about 40++ heavy boxes around the room. I started doing this at 5:30 pm and finished the entire ordeal by 7:30 pm. I did not feel exhausted or tired after this ordeal until the very next day.
On Saturday my whole body was aching mainly from my legs and my back. Maybe it's the sign of I am getting too old for this.
The stats are as follows:
2 hours of moving 40++ boxes ranging from 15kg to 30kg
*Resulted in calories burned = ????
Anyway there will be more moving on Monday as the whole company will be relocating to OneWorld Hotel (within 1Utama area). I will be coordinating the move from 9:00 am and hopefully not to 10:00pm.
Thanks for reading. Cheers
Friday, April 25, 2008
Thursday, April 24, 2008
Work Day (Stressed Out) Gym Session 24/04/2008
Work Day (Stressed Out) Gym Session 24/04/2008
Today I was quite stressed from work, too much stuff to do and yet so little time. Anyway I got into the gym about 6:30 pm and got off at 9:00 pm. Total time spent in gym = 2 hours 30 mins.
I believe that being stress from work has affected my ability to lift today significantly.
Anyway today's workout routines as follows:
5 mins on rowing machine @ effort level = 10
Squats:
2x15 @ 70kg
1x5 @ 100kg
1x10 @ 90kg
* Damn, I feel like breaking into pieces man.
Dumbbell bicep curls:
2 (2x15) @ 16kg, total = 32kg
1 (1x15) @ 18kg, total = 36kg
Sitting triceps overhead extension:
1x15 @ 30kg
1x15 @ 32kg
1x15 @ 34.10kg
One arm row:
1 (2x15) @ 20.45kg per arm, total = 41kg
2 (2x15) @ 25kg per arm, total = 50kg
Standing behind the neck shoulder press with barbell:
1x15 @ 32.5kg
1x10 @ 42.5kg
1x12 @ 32.5kg
* Felt like crap when doing this, also I have no idea whether this is called the military press or not.
Shoulder fliers:
1x15 @ 4.5kg per arm , total = 9kg
1x15 @ 9.1kg per arm, total = 18.2kg
1x15 @ 6.8kg per arm, total = 13.6kg
Dips:
2x5 (body weight =78kg)
30 mins on stepper @ effort level = 12
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 185 stairs climbed
20 mins on treadmill @ speed = 7.0 kmph and gradient = 5.0%
1 min on treadmill @ speed = 5.0kmph and gradient = 2.5%
* Resulted in 190 calories burned and 2.2 km walked
Total calories burned = 580 calories (oh my, this is very low)
All in all, a pretty crappy work out. I believe that there were just too many pretty girls in the gym again which might have provided too much distraction in lifting. The amount of pretty girls in the Manulife Fitness First gym is increasing in a very alarming rate......
Conclusion, gym training is a great lifestyle option. Hoorah......
Today I was quite stressed from work, too much stuff to do and yet so little time. Anyway I got into the gym about 6:30 pm and got off at 9:00 pm. Total time spent in gym = 2 hours 30 mins.
I believe that being stress from work has affected my ability to lift today significantly.
Anyway today's workout routines as follows:
5 mins on rowing machine @ effort level = 10
Squats:
2x15 @ 70kg
1x5 @ 100kg
1x10 @ 90kg
* Damn, I feel like breaking into pieces man.
Dumbbell bicep curls:
2 (2x15) @ 16kg, total = 32kg
1 (1x15) @ 18kg, total = 36kg
Sitting triceps overhead extension:
1x15 @ 30kg
1x15 @ 32kg
1x15 @ 34.10kg
One arm row:
1 (2x15) @ 20.45kg per arm, total = 41kg
2 (2x15) @ 25kg per arm, total = 50kg
Standing behind the neck shoulder press with barbell:
1x15 @ 32.5kg
1x10 @ 42.5kg
1x12 @ 32.5kg
* Felt like crap when doing this, also I have no idea whether this is called the military press or not.
Shoulder fliers:
1x15 @ 4.5kg per arm , total = 9kg
1x15 @ 9.1kg per arm, total = 18.2kg
1x15 @ 6.8kg per arm, total = 13.6kg
Dips:
2x5 (body weight =78kg)
30 mins on stepper @ effort level = 12
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 185 stairs climbed
20 mins on treadmill @ speed = 7.0 kmph and gradient = 5.0%
1 min on treadmill @ speed = 5.0kmph and gradient = 2.5%
* Resulted in 190 calories burned and 2.2 km walked
Total calories burned = 580 calories (oh my, this is very low)
All in all, a pretty crappy work out. I believe that there were just too many pretty girls in the gym again which might have provided too much distraction in lifting. The amount of pretty girls in the Manulife Fitness First gym is increasing in a very alarming rate......
Conclusion, gym training is a great lifestyle option. Hoorah......
Monday, April 21, 2008
Work day (Non-Gym) session 21/04/2008
Work day (Non-Gym) session 21/04/2008
Today I have to carry financial statements from the government office again. Fortunately, it was not that heavy. I had to stay back at work till 9 pm to pack my stuff, which is further more financial statements and folders that weight quite a bit between 2-3 kg.
Anyway here are the stats:
30 mins carrying around 3-5kg of financial statements. *Resulted in calories burned = ??? calories
1 hour of carrying around 3-5kg of financial statements for filing purposes * Resulted in calories burned = ??? calories
5 minus of 3x1 lifting 3 boxes of 20-30kg worth of files into the storeroom * Resulted in calories burned = ??? calories
Hopefully, tomorrow I will be able to hit the gym. Frankly moving boxes and financial statements is quite tiring, can't wait till we moved to the new place because I would be able to concentrate in the gym for good, I hope.
Below is a photo of the blood donation in Taman Megah Temple on Sunday 20/04/2008
Today I have to carry financial statements from the government office again. Fortunately, it was not that heavy. I had to stay back at work till 9 pm to pack my stuff, which is further more financial statements and folders that weight quite a bit between 2-3 kg.
Anyway here are the stats:
30 mins carrying around 3-5kg of financial statements. *Resulted in calories burned = ??? calories
1 hour of carrying around 3-5kg of financial statements for filing purposes * Resulted in calories burned = ??? calories
5 minus of 3x1 lifting 3 boxes of 20-30kg worth of files into the storeroom * Resulted in calories burned = ??? calories
Hopefully, tomorrow I will be able to hit the gym. Frankly moving boxes and financial statements is quite tiring, can't wait till we moved to the new place because I would be able to concentrate in the gym for good, I hope.
Below is a photo of the blood donation in Taman Megah Temple on Sunday 20/04/2008
Friday, April 18, 2008
Work Day (Recovery 2) Gym Session 18/04/2008
Work Day (Recovery 2) Gym Session 18/04/2008
Today I got into the gym at 6:30 pm, I met up with the usual friend of mine, Brian and to my surprise I met Nick as well from Lowyat Net forums (In case you are wondering, he is doing fine albeit being more busy from work though) . It seems like not long ago I just started coming to Manulife Fitness First, and the week after next will be my last week in Manulife Fitness First. I am kinda sad though. When I switch to another gym, I always left some people behind but that's life. I got of from gym at exactly 9:15 pm, total time spent in gym = 2 hours 45 mins.
*Please note that I did not perform squats at all today as I was feeling too tired.
Anyway my workout routine as follows:
Exercise bike for 30 mins @ effort level = 10
Inclined Benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5) @ 60kg
1x10 @ 60kg
1x15 @ 20kg (just with the bar to cool down, I guess)
Standing bicep barbell curls:
2x15 @ 22.5kg
1x15 @ 27.5kg
ISO Lateral row:
1x (2x15) @ 25kg per arm, total = 50kg
2x (2x15) @ 35kg per arm, total = 70kg
Skullcrusher:
3x15 @22.72kg
* I finally know the name for this exercise, I used to call it the barbell tricep curls, also I was too lazy to put on those weight on the bar, just use the normal one.
Dumbbell shoulder press:
2x15 @18.18kg per arm, total = 36.36kg
1x15 @20.45kg per arm, total = 40.90kg
Pendley rows:
1x15 @32.5kg
1x15 @52.5kg
1x15 @62.5kg
25 mins on cross trainer @ effort level = 15
5 mins on cross trainer @ effort level = 25 (max)
1 mins on cross trainer @ effort level = 12
* Resulted in less than 1km walked but 250 calories burned.
30 mins on stepper @ effort level = 12
1 mins on stepper @ effort level = 10
* Resulted in calories burned = 370 and 185 floors climbed.
Total calories burned today = 620 calories
I think I did pretty alright for a very tired person who moved lotsa stuff yesterday and just recovered from flu. I understand not doing squat is probably a bad idea but don't worry, I will be doing that exercise again soon enough.
Today I got into the gym at 6:30 pm, I met up with the usual friend of mine, Brian and to my surprise I met Nick as well from Lowyat Net forums (In case you are wondering, he is doing fine albeit being more busy from work though) . It seems like not long ago I just started coming to Manulife Fitness First, and the week after next will be my last week in Manulife Fitness First. I am kinda sad though. When I switch to another gym, I always left some people behind but that's life. I got of from gym at exactly 9:15 pm, total time spent in gym = 2 hours 45 mins.
*Please note that I did not perform squats at all today as I was feeling too tired.
Anyway my workout routine as follows:
Exercise bike for 30 mins @ effort level = 10
Inclined Benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5) @ 60kg
1x10 @ 60kg
1x15 @ 20kg (just with the bar to cool down, I guess)
Standing bicep barbell curls:
2x15 @ 22.5kg
1x15 @ 27.5kg
ISO Lateral row:
1x (2x15) @ 25kg per arm, total = 50kg
2x (2x15) @ 35kg per arm, total = 70kg
Skullcrusher:
3x15 @22.72kg
* I finally know the name for this exercise, I used to call it the barbell tricep curls, also I was too lazy to put on those weight on the bar, just use the normal one.
Dumbbell shoulder press:
2x15 @18.18kg per arm, total = 36.36kg
1x15 @20.45kg per arm, total = 40.90kg
Pendley rows:
1x15 @32.5kg
1x15 @52.5kg
1x15 @62.5kg
25 mins on cross trainer @ effort level = 15
5 mins on cross trainer @ effort level = 25 (max)
1 mins on cross trainer @ effort level = 12
* Resulted in less than 1km walked but 250 calories burned.
30 mins on stepper @ effort level = 12
1 mins on stepper @ effort level = 10
* Resulted in calories burned = 370 and 185 floors climbed.
Total calories burned today = 620 calories
I think I did pretty alright for a very tired person who moved lotsa stuff yesterday and just recovered from flu. I understand not doing squat is probably a bad idea but don't worry, I will be doing that exercise again soon enough.
Work day (Non-Gym) session 17/04/2008
Work day (Non-Gym) session 17/04/2008
Today I did not go to gym as per indicated in the title, instead I was carrying the financial statements everywhere which more or less weight about 4-6kg for like 30 minutes.
Again after work, I pack the folder from the steel cabinets into the boxes, most folders weight from 2-3kg and there was six boxes full of it. Took me a good 45 mins to do take it out from the steel cabinets and arranged it in the six boxes. I reckon is more of a cardiovascular exercises as the folder was not heavy per se.
Anyway here are the stats:
Carrying financial statements @ 4-6 kg for 30 minutes
* Resulted in calories burned = ????
Taking out folders from steel cabinets and filling up each boxes @2-3kg per folder for 45 minutes
* Resulted in calories burned = ????
This photo was taken from the 2 bedroom unit in Ritz Carlton Hotel, each bedroom have a plasma tv (oh yeah) , total cost = USD150 per night (luckily not I pay)
Today I did not go to gym as per indicated in the title, instead I was carrying the financial statements everywhere which more or less weight about 4-6kg for like 30 minutes.
Again after work, I pack the folder from the steel cabinets into the boxes, most folders weight from 2-3kg and there was six boxes full of it. Took me a good 45 mins to do take it out from the steel cabinets and arranged it in the six boxes. I reckon is more of a cardiovascular exercises as the folder was not heavy per se.
Anyway here are the stats:
Carrying financial statements @ 4-6 kg for 30 minutes
* Resulted in calories burned = ????
Taking out folders from steel cabinets and filling up each boxes @2-3kg per folder for 45 minutes
* Resulted in calories burned = ????
This photo was taken from the 2 bedroom unit in Ritz Carlton Hotel, each bedroom have a plasma tv (oh yeah) , total cost = USD150 per night (luckily not I pay)
Tuesday, April 15, 2008
Work Day (Recovery) Gym Session 15/04/2008
Work Day (Recovery) Gym Session 15/04/2008
It was raining pretty heavily today and it was also my first day back to gym after one week hiatus with a somewhat good rest. As per usual, I forgot my umbrella but somehow or rather it rains. Damn, it is always like that, seldom rains when I actually brought my umbrella, this kinda suck.
*Please note that I have not taken any Creatine and will not for this whole month in order to cycle the Creatine out of my system. I will recommenced in taking the Creatine on May 2008.
Anyway I arrived in the gym at 6:30 pm and left the gym at 9:15 pm.
Total time spent = 2 hours 45 mins
My workout routine for the day are as follows:
5 mins on the rowing machine @ effort level = 10
Benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5 1x6) @ 60kg
1x10 @ 70kg
Pullover:
3x15 @30kg
Inclined legpress:
1x15 @150kg
2x15 @180kg
Woodchopper:
1x (2x15) @ 12kg per arm, total = 24kg
1x (2x15) @ 14kg per arm, total = 28kg
1x (2x15) @ 15kg per arm, total = 30kg
Dumbbell bicep curls:
1x (2x15) @ 14kg per arm, total = 28kg
1x (2x15) @ 16kg per arm, total = 32kg
1x (2x15) @ 18kg per arm, total = 36kg
Tricep overhead extension:
3x15 @30kg
30 mins on stepper @ effort level = 12
1 min on stepper @ effort level = 10
* Resulted in 380 calories burned and 189 floors climbed
30 mins on treadmill @ 7.0 kmph, gradient = 5%
1 min on treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 290 calories burned and 3.4 km walked
Total calories burned = 670 calories
All in all, I think I have lost some significant strength without taking Creatine and from illness. Hopefully will regain my strength the coming weeks.
Cheers
It was raining pretty heavily today and it was also my first day back to gym after one week hiatus with a somewhat good rest. As per usual, I forgot my umbrella but somehow or rather it rains. Damn, it is always like that, seldom rains when I actually brought my umbrella, this kinda suck.
*Please note that I have not taken any Creatine and will not for this whole month in order to cycle the Creatine out of my system. I will recommenced in taking the Creatine on May 2008.
Anyway I arrived in the gym at 6:30 pm and left the gym at 9:15 pm.
Total time spent = 2 hours 45 mins
My workout routine for the day are as follows:
5 mins on the rowing machine @ effort level = 10
Benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5 1x6) @ 60kg
1x10 @ 70kg
Pullover:
3x15 @30kg
Inclined legpress:
1x15 @150kg
2x15 @180kg
Woodchopper:
1x (2x15) @ 12kg per arm, total = 24kg
1x (2x15) @ 14kg per arm, total = 28kg
1x (2x15) @ 15kg per arm, total = 30kg
Dumbbell bicep curls:
1x (2x15) @ 14kg per arm, total = 28kg
1x (2x15) @ 16kg per arm, total = 32kg
1x (2x15) @ 18kg per arm, total = 36kg
Tricep overhead extension:
3x15 @30kg
30 mins on stepper @ effort level = 12
1 min on stepper @ effort level = 10
* Resulted in 380 calories burned and 189 floors climbed
30 mins on treadmill @ 7.0 kmph, gradient = 5%
1 min on treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 290 calories burned and 3.4 km walked
Total calories burned = 670 calories
All in all, I think I have lost some significant strength without taking Creatine and from illness. Hopefully will regain my strength the coming weeks.
Cheers
Work Day Non-Gym session 14/04/2008
Work Day Non-Gym session 14/04/2008
Again I have to proceed to one of the government office to extract financials statements. Fortunately today, I have someone to accompany me for the extractions. Therefore, I did not required to carry like 5-8kg of financials around. Instead, I believe to carry about 4-5kg of financials statements tops.
Carrying financial statements and walking around for 30 mins
*Resulted in calories burned = ????
I am really in anticipation of my gym session on Tuesday, 15/04/2008 after one week of hiatus. Hopefully I will not suffer any strength loss upon my first day.
Again I have to proceed to one of the government office to extract financials statements. Fortunately today, I have someone to accompany me for the extractions. Therefore, I did not required to carry like 5-8kg of financials around. Instead, I believe to carry about 4-5kg of financials statements tops.
Carrying financial statements and walking around for 30 mins
*Resulted in calories burned = ????
I am really in anticipation of my gym session on Tuesday, 15/04/2008 after one week of hiatus. Hopefully I will not suffer any strength loss upon my first day.
Saturday, April 12, 2008
Weekend light cardio session 12/04/2008
Weekend light cardio session 12/04/2008
I woke up early this morning about 7 am, I slept at 2 am therefore I only had like 5 hours sleep....oh dear. Anyway, I walked my dog at 8:30 am to 9:00 am (usually on Sunday but since my dad was not free enough to walk Little Foot.
Walking the dog for 30 minutes
* Resulted in 1.3 km walked and calories burned = 80 calories?
I would like to share this photo taken in Jakarta on January 2008. The amount of food was actually for four. I can't wait for my next Jakarta trip on November, however I need to be as lean as possible before then (not to show off but to be able to stuff myself silly without being unable to burn the fat)
I woke up early this morning about 7 am, I slept at 2 am therefore I only had like 5 hours sleep....oh dear. Anyway, I walked my dog at 8:30 am to 9:00 am (usually on Sunday but since my dad was not free enough to walk Little Foot.
Walking the dog for 30 minutes
* Resulted in 1.3 km walked and calories burned = 80 calories?
I would like to share this photo taken in Jakarta on January 2008. The amount of food was actually for four. I can't wait for my next Jakarta trip on November, however I need to be as lean as possible before then (not to show off but to be able to stuff myself silly without being unable to burn the fat)
Friday, April 11, 2008
Work day (Non-Gym) session 11/04/2008
Work day (Non-Gym) session 11/04/2008
I have decided not to hit the gym this week at all as my joints and body aches like there is no tomorrow. I have seen two doctors and none have provided me a medical certificate. Well, it seems to be alright. Thanks to all the pains, I have taken some painkillers on Wednesday this week 09/04/2008.
However, thanks to my job requirements today I have to carry 5-10kg worth of financial statements everywhere for like 30-45 minutes.
30-45 mins carrying 5-10kg stuff walking
* Resulted in calories burned = ????
After returning from doing that, I would have then moved like 3-4 heavy boxes from the bottom to the top one after another.
3-4x Compound lifting @ 30-40kg each
To some extent it seems that I can't take a break as well. Next Monday, I would have to do something similar of walking around with 5-10kg or even more financial statements. Argh!!
* Please note that I can't wait to get back to gym to hit both cardio and weights training nuts. I think I am addicted to gym like drugs......hhmmmm...
I have decided not to hit the gym this week at all as my joints and body aches like there is no tomorrow. I have seen two doctors and none have provided me a medical certificate. Well, it seems to be alright. Thanks to all the pains, I have taken some painkillers on Wednesday this week 09/04/2008.
However, thanks to my job requirements today I have to carry 5-10kg worth of financial statements everywhere for like 30-45 minutes.
30-45 mins carrying 5-10kg stuff walking
* Resulted in calories burned = ????
After returning from doing that, I would have then moved like 3-4 heavy boxes from the bottom to the top one after another.
3-4x Compound lifting @ 30-40kg each
To some extent it seems that I can't take a break as well. Next Monday, I would have to do something similar of walking around with 5-10kg or even more financial statements. Argh!!
* Please note that I can't wait to get back to gym to hit both cardio and weights training nuts. I think I am addicted to gym like drugs......hhmmmm...
Sunday, April 6, 2008
Work Day Non-Gym Session 04/04/2008
Work Day Non-Gym Session 04/04/2008
Due to the fact that my employer is going to move to OneWorld Hotel (1 Utama) by 1st of May which so happens to be my birthday and a public holiday as well, I've been moving files up and down for like 1 hour.
Also thanks to the lighting during the storm on Friday, my friend's computer was toasted by the lighting, so was my dad's modem/router, printer, 7 USB port (external) and Network LAN card (yes it is a really old computer whereby its built-in LAN card was kaput since who knows when.)
Anyway, we went to Digimall. I help my friend to carry his entire CPU (which is about 8-10kg approximately up and down as well for like 30 mins).
Lesson learned, do NOT switch on the computer during rainy days especially if there's lighting around.
Carrying files (3-5kg) up and down for 1 hour
* Resulted = ??? calories burned
Carrying entire CPU (8-10kg) up and down as well for 30 mins
* Resulted = ??? calories burned
In the end of Friday, I was so tired that I fall asleep not soon after.....argh....
Due to the fact that my employer is going to move to OneWorld Hotel (1 Utama) by 1st of May which so happens to be my birthday and a public holiday as well, I've been moving files up and down for like 1 hour.
Also thanks to the lighting during the storm on Friday, my friend's computer was toasted by the lighting, so was my dad's modem/router, printer, 7 USB port (external) and Network LAN card (yes it is a really old computer whereby its built-in LAN card was kaput since who knows when.)
Anyway, we went to Digimall. I help my friend to carry his entire CPU (which is about 8-10kg approximately up and down as well for like 30 mins).
Lesson learned, do NOT switch on the computer during rainy days especially if there's lighting around.
Carrying files (3-5kg) up and down for 1 hour
* Resulted = ??? calories burned
Carrying entire CPU (8-10kg) up and down as well for 30 mins
* Resulted = ??? calories burned
In the end of Friday, I was so tired that I fall asleep not soon after.....argh....
Thursday, April 3, 2008
Work Day (Weakness Focused) Gym Session 03/04/2008
Work Day (Weakness Focused) Gym Session 03/04/2008
I did not feel energetic today even after consuming my protein shake mix with creatine and HL Milk both normal and strawberry flavour (bought this by accident). I reckon that I've overexercise the past few weeks.
Anyway I got into the gym at 6:30 and left the gym at 8:45 pm. Total time spent in the gym = 2 hours and 15 minutes. A lot less than the usual exercise.
Today I focused on my weakest exercise ie. chin ups, pullups and dips.
My exercises routine are as follows:
5 mins on rowing machine @ effort level = 10
Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg
One arm row (without deadlift part):
1x (2x15) 22.72kg per arm, total = 44.54kg
2x (2x15) 25.00kg per arm, total = 50.00kg
Standing barbell bicep curls:
2x15 22.5kg
1x15 27.5kg
Pullups:
2x1 (bodyweight = 78kg)
Chin ups:
2x3 (body weight = 78kg)
Dips:
2x5 (body weight = 78kg)
* Please note that all these exercises I am really bad at. I am going to try to improve these exercises after my cutting phase.
25 mins on stepper @ effort level = 13
5 mins on stepper @ effort level = 19 (did this by accident but seems to be doable)
1 mins on stepper @ effort level = 10
* Resulted in 360 calories burned and 192 floors climbed.
10 mins on treadmill @ 6.0kmph, gradient = 5.0%
7 mins on treadmill @ 7.0kmph, gradient = 5.0%
* Resulted in 150 calories burned and 1.8 km walked albeit quite badly.
Total calories burned today = 510 calories
Frankly, today just wasn't my day. I am still having DOMS from the squats and benchpress on Tuesday. Hmmmm.....oh well.
I did not feel energetic today even after consuming my protein shake mix with creatine and HL Milk both normal and strawberry flavour (bought this by accident). I reckon that I've overexercise the past few weeks.
Anyway I got into the gym at 6:30 and left the gym at 8:45 pm. Total time spent in the gym = 2 hours and 15 minutes. A lot less than the usual exercise.
Today I focused on my weakest exercise ie. chin ups, pullups and dips.
My exercises routine are as follows:
5 mins on rowing machine @ effort level = 10
Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg
One arm row (without deadlift part):
1x (2x15) 22.72kg per arm, total = 44.54kg
2x (2x15) 25.00kg per arm, total = 50.00kg
Standing barbell bicep curls:
2x15 22.5kg
1x15 27.5kg
Pullups:
2x1 (bodyweight = 78kg)
Chin ups:
2x3 (body weight = 78kg)
Dips:
2x5 (body weight = 78kg)
* Please note that all these exercises I am really bad at. I am going to try to improve these exercises after my cutting phase.
25 mins on stepper @ effort level = 13
5 mins on stepper @ effort level = 19 (did this by accident but seems to be doable)
1 mins on stepper @ effort level = 10
* Resulted in 360 calories burned and 192 floors climbed.
10 mins on treadmill @ 6.0kmph, gradient = 5.0%
7 mins on treadmill @ 7.0kmph, gradient = 5.0%
* Resulted in 150 calories burned and 1.8 km walked albeit quite badly.
Total calories burned today = 510 calories
Frankly, today just wasn't my day. I am still having DOMS from the squats and benchpress on Tuesday. Hmmmm.....oh well.
Tuesday, April 1, 2008
Work Day (Full Blast) Gym Session 01/04/2008
Work Day (Full Blast) Gym Session 01/04/2008
Today was kinda tough just getting my lazy ass into the gym. Usually I won't mind because I just sit in front of the PC the whole day. Today was slightly different, I was carrying around 10kg worth of financial statements for like 20-30 mins walking everywhere. (Seems a good reason not to hit the gym)
Aprils fool jokes on me, I walked into gym with a friend today @ 6:15 pm and got off @ 9:15 pm, total time spent = 3 hours. This is due to the fact that my carpool friends have to stay back till 9 pm plus, more reason to overtrain.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
Flat benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5 1x6) @ 60kg
* Each small set with 3 seconds rest.
1x8 @ 80kg
* I reckon I am getting better at this particular mega set exercise, going to try 70kg the next time and see how it goes.
Pullover:
1x15 27.27kg
2x15 34.09kg
Squats:
1x15 70kg (Ass to ground, ATG, is that the correct term)
1x15 90kg (Non-ATG)
1x15 100kg (Non-ATG)
* ATG is definitely harder, will do that more often once the cutting phrase is over.
Dumbbell bicep curls:
1 (2x15) 15.09kg per arm, total = 30.18kg
2 (2x15) 18.18kg per arm, total = 36.36kg
* I really should get this back at 20kg per arm as soon as possible.
Tricep overhead extension:
1x15 27.27kg
2x15 34.09kg
Woodchopper:
1x (2x15) 12.5kg per arm, total = 25kg
2x (2x15) 15.0kg per arm, total = 30kg
*I still sweat like crazy performing this weight exercise, don't ask me why.
Iso-Lateral Row:
1x (2x15) 25kg per arm, total = 50kg
2x (2x15) 40kg per arm, toal = 80kg
30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in = 350 calories burned and 192 floors climbed
30 mins on treadmill @ 7.0 kmph , gradient = 5.0%
1 min on treadmill @ 6.0 kmph, gradient = 2.5%
* Resulted in = 280 calories burned and 3.34 km brisk walked / light jogging.
All in all, a very decent workout. I would say this is definitely more full blast than my usual workout. I hope my next workout will be on Thursday and Friday, I am hopeless on weekend, just trying to chill out man.
* Please note there were just as many pretty girls there as last Monday, they provide a good motivation yet a terrible distraction.
Today was kinda tough just getting my lazy ass into the gym. Usually I won't mind because I just sit in front of the PC the whole day. Today was slightly different, I was carrying around 10kg worth of financial statements for like 20-30 mins walking everywhere. (Seems a good reason not to hit the gym)
Aprils fool jokes on me, I walked into gym with a friend today @ 6:15 pm and got off @ 9:15 pm, total time spent = 3 hours. This is due to the fact that my carpool friends have to stay back till 9 pm plus, more reason to overtrain.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
Flat benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5 1x6) @ 60kg
* Each small set with 3 seconds rest.
1x8 @ 80kg
* I reckon I am getting better at this particular mega set exercise, going to try 70kg the next time and see how it goes.
Pullover:
1x15 27.27kg
2x15 34.09kg
Squats:
1x15 70kg (Ass to ground, ATG, is that the correct term)
1x15 90kg (Non-ATG)
1x15 100kg (Non-ATG)
* ATG is definitely harder, will do that more often once the cutting phrase is over.
Dumbbell bicep curls:
1 (2x15) 15.09kg per arm, total = 30.18kg
2 (2x15) 18.18kg per arm, total = 36.36kg
* I really should get this back at 20kg per arm as soon as possible.
Tricep overhead extension:
1x15 27.27kg
2x15 34.09kg
Woodchopper:
1x (2x15) 12.5kg per arm, total = 25kg
2x (2x15) 15.0kg per arm, total = 30kg
*I still sweat like crazy performing this weight exercise, don't ask me why.
Iso-Lateral Row:
1x (2x15) 25kg per arm, total = 50kg
2x (2x15) 40kg per arm, toal = 80kg
30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in = 350 calories burned and 192 floors climbed
30 mins on treadmill @ 7.0 kmph , gradient = 5.0%
1 min on treadmill @ 6.0 kmph, gradient = 2.5%
* Resulted in = 280 calories burned and 3.34 km brisk walked / light jogging.
All in all, a very decent workout. I would say this is definitely more full blast than my usual workout. I hope my next workout will be on Thursday and Friday, I am hopeless on weekend, just trying to chill out man.
* Please note there were just as many pretty girls there as last Monday, they provide a good motivation yet a terrible distraction.
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