Work Day Gym Session 31/10/2008
It was just another day at work, everybody was eager to head off as it was a Friday. Frankly, I pretty much wanted to skip gym mentally. Whilst eating less than usual, I had three servings of protein shakes mixed with water and milk (for one serving).
I have the choice to either to hit the gym at the Curve or Uptown, I chose Uptown instead as it was closer to home and I did not need to fit my friend's timetable. This translates to a bit more freedom on my side where I can pace my workout.
As usual, I did my walks in the morning and evening to and from office:
Thursday, 30/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
Friday, 31/10/2008 Medium cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)
I arrived at the gym about 6:15 pm which is a tad earlier than usual. I completed all my exercises by 8:00 pm. Total time spent in the gym = 1 hour 45 mins. My workout today took a bit longer because I took longer than usual rest time.
Anyway, my workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
* I did go for broke for my dumbbell triceps extension today.
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 55kg (benchpress)
*For some reasons today, I was unable to lift the 70kg weight of the benchpress rack.
Squat (Full) + Dumbbells shoulder fliers (Super-set):
1x10 @ 60kg (squats)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 90kg (squats)
* I broke my record for squats today, I was able to do super-set squats at 90kg, woohoo!
Pulley - fixed weight + Triceps pulldowns - fixed weight (Super-set):
1x10 @ 50kg (pulley)
1x10 @ 22.25kg (triceps)
1x10 @ 45kg (pulley)
1x10 @ 25kg (triceps)
2x12 @ 40kg (pulley)
2x12 @ 17.5kg (triceps)
* I was quite exhausted by the time I completed entire weight training session
26 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
4 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.25 km sprint and jog.
Hmmm, I reckon I have definitely improve in quite some weight exercises. I also believe that the whey protein shakes have provided sufficient energy for me to hit the gym hard today. Sometimes, I wish I was back in Australia so that I not only control my diet, my protein shakes intake as well.
I am not sure whether will I be able to pull another gym session on Sunday but here is for hoping......Cheers
Friday, October 31, 2008
Wednesday, October 29, 2008
Work Day Gym Session 29/10/2008
Work Day Gym Session 29/10/2008
I was determined to hit the gym today no matter what happened. I took about two protein shakes during the day. In fact, I actually brought my gym equipment on Tuesday anticipating this gym session.
I would say I have slacked quite a bit since last week. Although I had to walk to and from my office every morning and evening, that did not stop me from doing my HIIT (High Intensity Interval Training) for cardiovascular exercise ie. the treadmill. I reckon I am getting used to this particular training. As such, I may have to tweak my cardiovascular exercise again.
The walks performed each morning and evening as follows:
Tuesday, 28/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)
Wednesday, 29/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
I arrived at the gym about 6:45 pm and left the gym about 8:00 pm, total time spend in the gym = 1 hour and 30 mins.
My workout routine for the day as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Standing skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
1x10 @ 32.50kg (biceps)
1x10 @ 32.50kg (triceps)
* I cheated for the final exercise due to it being to heavy, I might have to try this some other time without the super sets.
Pendley barbell row + Pullover (Super-set):
1x10 @ 42.50kg (pendley)
2x10 @ 27.27kg (pullover)
2x10 @ 52.50kg (pendley)
2x10 @ 29.54kg (pullover)
1x10 @ 62.50kg (pendley)
* I did this super-set fairly fast and was able to do the other almost immediately. I am probably getting more efficient I guess.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
2x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* After this super-set, I was not going to do either deadlifts or squats for unknown reasons.
Barbell Shoulder Press (not using the smith machine, non-super set):
2x10 @ 20kg (warm up)
1x10 @ 30kg
2x10 @ 40kg
1x7 @ 45kg (failed)
* I tried this for the first time, I would say it is not bad but still I rather prefer having something behind to support my back.
Alternate Dumbbells curls (Non-super set either):
1 (2x10) @ 9.09kg per arm, total = 18.18kg (curls)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
* I felt quite ok after this curls, definitely wish I could do another compound exercise....oh well....
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I hope to pull another gym session on Friday this week with all the compound exercises such as benchpress and squats. I think I will increase my squat workload to my usual weight. I felt that I have improved significantly since I started to do super-sets as it was a lot more difficult than my usual exercise.
I might try drop-sets one day though. Meanwhile I am still trying allocate more time for gym.
I was determined to hit the gym today no matter what happened. I took about two protein shakes during the day. In fact, I actually brought my gym equipment on Tuesday anticipating this gym session.
I would say I have slacked quite a bit since last week. Although I had to walk to and from my office every morning and evening, that did not stop me from doing my HIIT (High Intensity Interval Training) for cardiovascular exercise ie. the treadmill. I reckon I am getting used to this particular training. As such, I may have to tweak my cardiovascular exercise again.
The walks performed each morning and evening as follows:
Tuesday, 28/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)
Wednesday, 29/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)
I arrived at the gym about 6:45 pm and left the gym about 8:00 pm, total time spend in the gym = 1 hour and 30 mins.
My workout routine for the day as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Standing skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
1x10 @ 32.50kg (biceps)
1x10 @ 32.50kg (triceps)
* I cheated for the final exercise due to it being to heavy, I might have to try this some other time without the super sets.
Pendley barbell row + Pullover (Super-set):
1x10 @ 42.50kg (pendley)
2x10 @ 27.27kg (pullover)
2x10 @ 52.50kg (pendley)
2x10 @ 29.54kg (pullover)
1x10 @ 62.50kg (pendley)
* I did this super-set fairly fast and was able to do the other almost immediately. I am probably getting more efficient I guess.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
2x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* After this super-set, I was not going to do either deadlifts or squats for unknown reasons.
Barbell Shoulder Press (not using the smith machine, non-super set):
2x10 @ 20kg (warm up)
1x10 @ 30kg
2x10 @ 40kg
1x7 @ 45kg (failed)
* I tried this for the first time, I would say it is not bad but still I rather prefer having something behind to support my back.
Alternate Dumbbells curls (Non-super set either):
1 (2x10) @ 9.09kg per arm, total = 18.18kg (curls)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
* I felt quite ok after this curls, definitely wish I could do another compound exercise....oh well....
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I hope to pull another gym session on Friday this week with all the compound exercises such as benchpress and squats. I think I will increase my squat workload to my usual weight. I felt that I have improved significantly since I started to do super-sets as it was a lot more difficult than my usual exercise.
I might try drop-sets one day though. Meanwhile I am still trying allocate more time for gym.
Weekend and Public Holiday Non Gym Session 26/10/2008 to 27/10/2008
Weekend and Public Holiday Non Gym Session 26/10/2008 to 27/10/2008
As per usual, I walked my dog Little Foot around the park during on Sunday dated 26/10/2008 and in the evening on Monday dated 27/10/2008 (Public holiday). I tried to pull a gym session on Monday but was unable to because we had a morning karaoke party. I totally enjoyed it and reckon sacrificing one gym session would not destroy me.
The morning karaoke session lasted for quite long, it started about 11:00 am and ended about 2:45 pm, the cost of the karaoke session was reasonable that is only RM15.00. After the karaoke session, we had some drinks (mainly tea and bailey, non-alcohol because I was the driver)
I was definitely right, here are some of the photos of that particular event:
1. Group photo with me (Meng Wai was taking this particular photo)
2. Group photo without me (I was taking the photo instead)
3. Jia Huey singing really well, can't remember what song (probably that really old one....haha)
4. Four good looking ladies
5. We must be pretty high from Meng Wai's Malay Song.....good stuff, mate!
Now for the boring part of this post, my stats for the walks performed during that time:
Sunday, 26/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
Monday, 27/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
I reckon I should do that Gasing Hill hike on the weekend again. I definitely hate waking up early on the weekends.
As per usual, I walked my dog Little Foot around the park during on Sunday dated 26/10/2008 and in the evening on Monday dated 27/10/2008 (Public holiday). I tried to pull a gym session on Monday but was unable to because we had a morning karaoke party. I totally enjoyed it and reckon sacrificing one gym session would not destroy me.
The morning karaoke session lasted for quite long, it started about 11:00 am and ended about 2:45 pm, the cost of the karaoke session was reasonable that is only RM15.00. After the karaoke session, we had some drinks (mainly tea and bailey, non-alcohol because I was the driver)
I was definitely right, here are some of the photos of that particular event:
1. Group photo with me (Meng Wai was taking this particular photo)
2. Group photo without me (I was taking the photo instead)
3. Jia Huey singing really well, can't remember what song (probably that really old one....haha)
4. Four good looking ladies
5. We must be pretty high from Meng Wai's Malay Song.....good stuff, mate!
Now for the boring part of this post, my stats for the walks performed during that time:
Sunday, 26/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
Monday, 27/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
I reckon I should do that Gasing Hill hike on the weekend again. I definitely hate waking up early on the weekends.
Friday, October 24, 2008
Work Day Gym Session 24/10/2008
Work Day Gym Session 24/10/2008
My previous gym session was only one day ago (ie. Wednesday dated 22/10/2008). While hitting the gym gives me a high that is pretty difficult to top even with alcohol (because I don't get hangover after working out).
With that said, I have done my usual walks to and fro office. The statistics of the walks as follows:
Thursday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
20 mins walked in the curve while carrying 3-4kg worth of protein
* Resulted in 150 calories burned (estimated)
These are the protein purchased on Thursday:
1. UN Ultra Whey Pro 5lbs, creamy chocolate flavour
*This tasted a lot better than ON Whey protein though, it cost about RM20 more ON's Whey protein.
2. UN Soy Pro 1.5lbs, creamy chocolate flavour as well
*I had one of this today, it is pretty tasteless by my standard.
Friday, 23/10/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 130 calories burned (estimated)
Also today was Darryl's birthday, me and most of the transfer pricing unit team members celebrated his birthday in the Pick and Brew Restaurant. Obviously being accountants / consultants, we all ordered the set meals which comes with a main meal, a bowl of soup and the selection of tea or coffee.
These are the photos of the attendees:
1. Me and Darryl
2. Melissa Loh and Jia Yin
3. Xiao Lin
Meanwhile, here are some photos of the tasty food, oh yeah:
1. Pumpkin soup
2. Sheperd pie that doesn't look like a pie at all
3. Grilled chicken with vegetables
4. Close up look of the grilled chicken
5. Coffee for Darryl
6. Tea for the rest of us
The food was quite good but pricey. However, I like the atmosphere of the restaurant the best, quiet and pleasant.
I got into the gym at 6:45 pm and got off about 8:00 pm, total time spent in the gym = 1hour and 15 minutes. As such, my workout routine for the day is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* I have upped my usual standing tricep extension by a small margin.
Barbell Shoulder Press + Dumbbells shoulder fliers (Super-set):
1x10 @ 42.5kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 52.5kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 47.5kg (shoulder press)
* I couldn't be bothered to do the flat benchpress today because I just didn't feel like it.
Pulley - fixed weight + Dumbbells chest fliers (Super-set):
1x10 @ 55kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 60kg (pulley)
* A slight modification of the usual superset I do.
Squat (Full) + Alternate Dumbbells curls (Super-set):
1x10 @ 60kg (squats)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 70kg (squats)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x10 @ 80kg (squats)
* I was feeling ok after performing this super-set, I will increase the intensity for the squats soon enough.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I think I may have overblown by drinking too much protein shakes. I reckon that I had like 4 protein shakes today, 3 whey protein and 1 soy protein. Also, having taken so many protein shakes made me feel very filling and tired at the same time.
I probably pull another gym session on Sunday if there are no obstacles on the weekend.
My previous gym session was only one day ago (ie. Wednesday dated 22/10/2008). While hitting the gym gives me a high that is pretty difficult to top even with alcohol (because I don't get hangover after working out).
With that said, I have done my usual walks to and fro office. The statistics of the walks as follows:
Thursday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
20 mins walked in the curve while carrying 3-4kg worth of protein
* Resulted in 150 calories burned (estimated)
These are the protein purchased on Thursday:
1. UN Ultra Whey Pro 5lbs, creamy chocolate flavour
*This tasted a lot better than ON Whey protein though, it cost about RM20 more ON's Whey protein.
2. UN Soy Pro 1.5lbs, creamy chocolate flavour as well
*I had one of this today, it is pretty tasteless by my standard.
Friday, 23/10/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 130 calories burned (estimated)
Also today was Darryl's birthday, me and most of the transfer pricing unit team members celebrated his birthday in the Pick and Brew Restaurant. Obviously being accountants / consultants, we all ordered the set meals which comes with a main meal, a bowl of soup and the selection of tea or coffee.
These are the photos of the attendees:
1. Me and Darryl
2. Melissa Loh and Jia Yin
3. Xiao Lin
Meanwhile, here are some photos of the tasty food, oh yeah:
1. Pumpkin soup
2. Sheperd pie that doesn't look like a pie at all
3. Grilled chicken with vegetables
4. Close up look of the grilled chicken
5. Coffee for Darryl
6. Tea for the rest of us
The food was quite good but pricey. However, I like the atmosphere of the restaurant the best, quiet and pleasant.
I got into the gym at 6:45 pm and got off about 8:00 pm, total time spent in the gym = 1hour and 15 minutes. As such, my workout routine for the day is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* I have upped my usual standing tricep extension by a small margin.
Barbell Shoulder Press + Dumbbells shoulder fliers (Super-set):
1x10 @ 42.5kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 52.5kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 47.5kg (shoulder press)
* I couldn't be bothered to do the flat benchpress today because I just didn't feel like it.
Pulley - fixed weight + Dumbbells chest fliers (Super-set):
1x10 @ 55kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 60kg (pulley)
* A slight modification of the usual superset I do.
Squat (Full) + Alternate Dumbbells curls (Super-set):
1x10 @ 60kg (squats)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 70kg (squats)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x10 @ 80kg (squats)
* I was feeling ok after performing this super-set, I will increase the intensity for the squats soon enough.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I think I may have overblown by drinking too much protein shakes. I reckon that I had like 4 protein shakes today, 3 whey protein and 1 soy protein. Also, having taken so many protein shakes made me feel very filling and tired at the same time.
I probably pull another gym session on Sunday if there are no obstacles on the weekend.
Wednesday, October 22, 2008
Work Day Gym Session 22/10/2008
Work Day Gym Session 22/10/2008
Two days have lapsed since my last gym session. Hence, I was quite eager to hit the gym yet again. I had a funny feeling today though, I did not feel like doing any heavy compound weight exercise such as Deadlifts or Squats today.
Also, I wanted to do some jogging and running at the same time. Fortunately, I managed to get off work early today. I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent in gym = 1 hour 30 mins. I believe I am getting more efficient at the weights I do these days.
As usual, I would do the morning walks from the carpark to the office and vice versa. The records for the walks are as follows:
Monday, 20/10/2008 Light cardio session
15 mins walked from carpark to office and back from office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Tuesday, 21/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Wednesday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)
Whilst the walks I do everyday may seems like a decent workout, nothing beats hitting the gym hard and intensive after work. It gives me a natural high every time. Without further delay, my work out routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
2x10 @ 27.50kg (biceps)
2x10 @ 27.50kg (triceps)
Dumbbells shoulder press + Pullover (Super-Set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 29.54kg (pullover)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
Lat-pulldown - fixed weight + Pendley row (Super-Set):
1x10 @ 45.0kg (lat-pulldown)
2x10 @ 42.5kg (pendley)
1x10 @ 55.0kg (lat-pulldown)
2x10 @ 52.5kg (pendley)
1x10 @ 50.0kg (lat-pulldown)
*I did not want to do the deadlifts today as I wanted to do some jogging instead.
Inclined barbell benchpress + Tricep pulldowns - fixed weight (Super-set)
1x10 @ 20.0kg (tricep)
1x10 @ 50kg (benchpress)
1x10 @ 27.5kg (tricep)
2x10 @ 60kg (benchpress)
2x10 @ 25kg (tricep)
1x10 @ 70kg (benchpress)
*I felt quite alright after this, I was still able to do my cardiovascular sessions after this.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.5 km sprint and jog.
After the gym session today, my legs felt like jelly and I had a problem walking right up to now. Hopefully I will be able to be fully recovered by Friday to pull another gym session.
Two days have lapsed since my last gym session. Hence, I was quite eager to hit the gym yet again. I had a funny feeling today though, I did not feel like doing any heavy compound weight exercise such as Deadlifts or Squats today.
Also, I wanted to do some jogging and running at the same time. Fortunately, I managed to get off work early today. I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent in gym = 1 hour 30 mins. I believe I am getting more efficient at the weights I do these days.
As usual, I would do the morning walks from the carpark to the office and vice versa. The records for the walks are as follows:
Monday, 20/10/2008 Light cardio session
15 mins walked from carpark to office and back from office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Tuesday, 21/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)
Wednesday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)
Whilst the walks I do everyday may seems like a decent workout, nothing beats hitting the gym hard and intensive after work. It gives me a natural high every time. Without further delay, my work out routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
2x10 @ 27.50kg (biceps)
2x10 @ 27.50kg (triceps)
Dumbbells shoulder press + Pullover (Super-Set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 29.54kg (pullover)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
Lat-pulldown - fixed weight + Pendley row (Super-Set):
1x10 @ 45.0kg (lat-pulldown)
2x10 @ 42.5kg (pendley)
1x10 @ 55.0kg (lat-pulldown)
2x10 @ 52.5kg (pendley)
1x10 @ 50.0kg (lat-pulldown)
*I did not want to do the deadlifts today as I wanted to do some jogging instead.
Inclined barbell benchpress + Tricep pulldowns - fixed weight (Super-set)
1x10 @ 20.0kg (tricep)
1x10 @ 50kg (benchpress)
1x10 @ 27.5kg (tricep)
2x10 @ 60kg (benchpress)
2x10 @ 25kg (tricep)
1x10 @ 70kg (benchpress)
*I felt quite alright after this, I was still able to do my cardiovascular sessions after this.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.5 km sprint and jog.
After the gym session today, my legs felt like jelly and I had a problem walking right up to now. Hopefully I will be able to be fully recovered by Friday to pull another gym session.
Sunday, October 19, 2008
Weekend Gym Session 19/10/2008
Weekend Gym Session 19/10/2008
Late Saturday night dated 18/10/2008, I came back from Muar, Johor by car. I attended my cousin's wedding, Ee Chin's wedding. (I will blog about this once I have some photos from the wedding itself) . I slept at 2 am early morning Sunday dated 19/10/2008.
I woke up about 8:00 am and I proceed to walk my dog after having my breakfast about 9:00 am. The statistic for the walk as follows:
Sunday, 19/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
As per usual, I kept on postponing my gym session this weekend. I thought that the Fitness First Gym in Damansara Uptown would close at 8:00 pm on a Sunday. So, I arrived at the gym about 6:00 pm. Little to my surprise, the gym actually closes at 7:00 pm. I had to rush in doing most of exercises be it weights or cardiovascular in nature.
For the first time, I actually finished within an hour and it was pretty good by my standards. I rested only 30 seconds per Super-set and managed to do 17 mins on the treadmill.
My short and intense workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6.....failed @ 70kg (benchpress) + 1x5 @ 50kg (benchpress)
*I did this exercise fairly quickly, also I failed in pushing 70kg for benchpress at rep no. 6
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
*I managed to do the usual weight for this with little time.
Squat (Full) + Dumbbells shoulder fliers (Super-set)::
1x10 @ 60kg (squats)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
* By the time I was done with this, it was already 6:30 pm. (Also, I had to take a dump)
17 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
* Managed to burn about 220 calories burned, can't remember the distance I covered
I am still pretty amazed at myself in pulling 6 weight exercises albeit slightly lighter weights than usual and 17 minutes of cardiovascular exercises. Maybe I could actually shorten my after work gym session with this method. I will definitely try to be more time efficient for the next gym session which should be either on Tuesday or Wednesday next week.
Late Saturday night dated 18/10/2008, I came back from Muar, Johor by car. I attended my cousin's wedding, Ee Chin's wedding. (I will blog about this once I have some photos from the wedding itself) . I slept at 2 am early morning Sunday dated 19/10/2008.
I woke up about 8:00 am and I proceed to walk my dog after having my breakfast about 9:00 am. The statistic for the walk as follows:
Sunday, 19/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)
As per usual, I kept on postponing my gym session this weekend. I thought that the Fitness First Gym in Damansara Uptown would close at 8:00 pm on a Sunday. So, I arrived at the gym about 6:00 pm. Little to my surprise, the gym actually closes at 7:00 pm. I had to rush in doing most of exercises be it weights or cardiovascular in nature.
For the first time, I actually finished within an hour and it was pretty good by my standards. I rested only 30 seconds per Super-set and managed to do 17 mins on the treadmill.
My short and intense workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6.....failed @ 70kg (benchpress) + 1x5 @ 50kg (benchpress)
*I did this exercise fairly quickly, also I failed in pushing 70kg for benchpress at rep no. 6
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
*I managed to do the usual weight for this with little time.
Squat (Full) + Dumbbells shoulder fliers (Super-set)::
1x10 @ 60kg (squats)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
* By the time I was done with this, it was already 6:30 pm. (Also, I had to take a dump)
17 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
* Managed to burn about 220 calories burned, can't remember the distance I covered
I am still pretty amazed at myself in pulling 6 weight exercises albeit slightly lighter weights than usual and 17 minutes of cardiovascular exercises. Maybe I could actually shorten my after work gym session with this method. I will definitely try to be more time efficient for the next gym session which should be either on Tuesday or Wednesday next week.
Work Day Non Gym Sessions 15/10/2008 to 17/10/2008
Work Day Non Gym Sessions 15/10/2008 to 17/10/2008
This week was pretty bad because I was not able to do two gym sessions during the week days. Also, I am quite lazy to hit the gym on the weekend. Whilst not being able to hit the gym was definitely a bad thing, I was still glad that I did the light cardiovascular sessions walking to the office on a daily basis.
The statistics for the walks are as follows:
Wednesday, 15/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
Thursday, 16/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
Friday, 17/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
I did the walks to the office only as my dad picked me up after work. This is because lately, I had to stay back at work till quite late these days. I had a choice between going to gym after work on Friday or having the most expensive steak ever. It would be a better choice to hit the gym but the expensive steak was too much to resist.
My dad was gonna treat me this since quite awhile ago (Mainly thanks to my advise on some investments, I guess....) It was about 7:30 pm, we head to the Jake's Charbroil Steaks Restaurant straight after work.
Photo of Jake's Charbroil Steaks Restaurant
(extracted from Rasa Malaysia)
Some information with regards to the Wagyu:
A photo of the Wagyu Steak
(This was extracted from some website as well)
Total cost incurred for that meal = RM278 (SSK Wagyu Steak)+ RM10 (Watermelon juice) + RM43.20 = RM 331.20
The taste of the steak was heavenly, it almost any other meat I have tasted in my life. The total cost of the steak was RM278 before taxes. Ouch! Thank goodness I was not paying for that.
However, one must always try once in a lifetime without regrets.....I won't hesitate to have another serving of this one day when I make it big.......hahha
This week was pretty bad because I was not able to do two gym sessions during the week days. Also, I am quite lazy to hit the gym on the weekend. Whilst not being able to hit the gym was definitely a bad thing, I was still glad that I did the light cardiovascular sessions walking to the office on a daily basis.
The statistics for the walks are as follows:
Wednesday, 15/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
Thursday, 16/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
Friday, 17/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
I did the walks to the office only as my dad picked me up after work. This is because lately, I had to stay back at work till quite late these days. I had a choice between going to gym after work on Friday or having the most expensive steak ever. It would be a better choice to hit the gym but the expensive steak was too much to resist.
My dad was gonna treat me this since quite awhile ago (Mainly thanks to my advise on some investments, I guess....) It was about 7:30 pm, we head to the Jake's Charbroil Steaks Restaurant straight after work.
Photo of Jake's Charbroil Steaks Restaurant
Some information with regards to the Wagyu:
"Wagyu (和牛, wagyū) refers to several breeds of cattle genetically predisposed to intense marbling and to producing a high percentage of oleaginous unsaturated fat. The meat from wagyu cattle is known worldwide for its marbling characteristics, increased eating quality through a naturally enhanced flavor, tenderness and juiciness, and thus a high market value. Several areas in Japan are famous for the quality of their Wagyu cattle, and ship beef bearing their areas' names. Some examples are Kobe, Mishima and Ohmi beef.
Photo of a wagyu cow:
The wagyu cattle's genetic predisposition yields a beef that contains a higher percentage of omega-3 and omega-6 fatty acids than typical beef. The increased marbling also improves the ratio of monounsaturated fats to saturated fats."
Photo of an uncooked wagyu steak
(information and photos were extracted from wikipedia)
I thought it was just a normal steak that I had so many times not long ago. Boy, was I wrong....I ordered the Wagyu Super Size King (SSK) steak (ie. 600 grams of meat). Due to the fact that I have lent my digital camera to my sister for her Hong Kong holiday trip, my only choice were to extract the photos from some other website.A photo of the Wagyu Steak
(This was extracted from some website as well)
Total cost incurred for that meal = RM278 (SSK Wagyu Steak)+ RM10 (Watermelon juice) + RM43.20 = RM 331.20
The taste of the steak was heavenly, it almost any other meat I have tasted in my life. The total cost of the steak was RM278 before taxes. Ouch! Thank goodness I was not paying for that.
However, one must always try once in a lifetime without regrets.....I won't hesitate to have another serving of this one day when I make it big.......hahha
Tuesday, October 14, 2008
Work Day Gym Session 14/10/2008
Work Day Gym Session 14/10/2008
I slept at 9:30 pm the night before (ie. Monday dated 13/10/2008). I felt very refreshing and was able to perform my work and workout well I reckon. After work today, I went straight to the gym and arrived there about 6:45 pm, I got off from the gym at 8:30 pm. Total time spent in the gym = 1 hour 45 mins.
Prior to recording my workout routine, I will first record the walks I have performed before and after work:
Monday, 13/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
Tuesday, 14/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
I reckon that having sufficient sleep today has enable me to better perform my weight exercises. Also, I believe that I have over-strained my leg whereby I was unable to jog on the treadmill today. Hence, I did the stepper instead.
Anyway, without further ado, my gym sessions as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
Pendley row+ Dumbbells shoulder press (Super-Set):
2x10 @ 42.5kg (pendley)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 47.5kg (pendley)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
*This felt like nothing today.
Inclined barbell benchpress + Pulley - fixed weight (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 50kg (pulley)
2x10 @ 60kg (benchpress)
2x10 @ 45kg (pulley)
1x10 @ 55kg (benchpress)
*This was still ok, I didn't feel worn out by this super-set yet.
Legpress (fixed weight) + Deadlifts (Super-set):
1x10 @ 190kg (legpress)
2x10 @ 70kg (deadlifts)
2x10 @ 210kg (legpress)
1x10 @ 80kg (deadlifts)
1x10@ 220kg (legpress)
1x10 @ 75kg (deadlifts)
*By the time I did this, I was totally kaput.
31 mins on stepper with intervals of 2 mins @ effort level = 15 and 3 mins @ effort level = 8
* No cool down, managed to burn about 370 calories and about 175 floors climbed.
The interval cardiovascular exercises seems to be working, I reckon my tummy has shrink to some extent. I am able to wear size 34 pants these days which is a lot of improvement since the last time where I could not even fit in the size 35 pants at all.
My target is to hit at least size 32 pants something in the future while maintaining the muscles that I have work so hard to gain. I find it quite impossible to be discipline in the gym working in Malaysia as I usually end up pulling overtime for no good reasons. Oh well, at least I don't need to spend time preparing food.
I slept at 9:30 pm the night before (ie. Monday dated 13/10/2008). I felt very refreshing and was able to perform my work and workout well I reckon. After work today, I went straight to the gym and arrived there about 6:45 pm, I got off from the gym at 8:30 pm. Total time spent in the gym = 1 hour 45 mins.
Prior to recording my workout routine, I will first record the walks I have performed before and after work:
Monday, 13/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
Tuesday, 14/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
I reckon that having sufficient sleep today has enable me to better perform my weight exercises. Also, I believe that I have over-strained my leg whereby I was unable to jog on the treadmill today. Hence, I did the stepper instead.
Anyway, without further ado, my gym sessions as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
Pendley row+ Dumbbells shoulder press (Super-Set):
2x10 @ 42.5kg (pendley)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 47.5kg (pendley)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
*This felt like nothing today.
Inclined barbell benchpress + Pulley - fixed weight (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 50kg (pulley)
2x10 @ 60kg (benchpress)
2x10 @ 45kg (pulley)
1x10 @ 55kg (benchpress)
*This was still ok, I didn't feel worn out by this super-set yet.
Legpress (fixed weight) + Deadlifts (Super-set):
1x10 @ 190kg (legpress)
2x10 @ 70kg (deadlifts)
2x10 @ 210kg (legpress)
1x10 @ 80kg (deadlifts)
1x10@ 220kg (legpress)
1x10 @ 75kg (deadlifts)
*By the time I did this, I was totally kaput.
31 mins on stepper with intervals of 2 mins @ effort level = 15 and 3 mins @ effort level = 8
* No cool down, managed to burn about 370 calories and about 175 floors climbed.
The interval cardiovascular exercises seems to be working, I reckon my tummy has shrink to some extent. I am able to wear size 34 pants these days which is a lot of improvement since the last time where I could not even fit in the size 35 pants at all.
My target is to hit at least size 32 pants something in the future while maintaining the muscles that I have work so hard to gain. I find it quite impossible to be discipline in the gym working in Malaysia as I usually end up pulling overtime for no good reasons. Oh well, at least I don't need to spend time preparing food.
Thursday, October 9, 2008
Work Day Gym Session 09/10/2008
Work Day Gym Session 09/10/2008
Today was just another long day at work. In fact, I spent like 30 mins at work just moving those damn boxes again. Also, I was definitely determined to go to gym today no matter what. Although it has been raining continuously for this entire week, this did not stop my tenacity to step into the gym.
First of all to record the morning walks I performed since Tuesday:
Tuesday, 07/10/2008 Medium cardio session
30 mins walked from carpark to office and vice-versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
Wednesday, 08/10/2008 Medium cardio session
30 mins walked from carpark to office and vice-versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
Thursday, 09/10/2008 Heavy cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
20 mins carrying boxes weight about 12kg to 20kg
* Resulted in 170 calories burned (estimated)
I arrived at the gym about 6:30 pm today more tired than usual. However, I still managed to do my usual full blast gym session. I left the gym about 8:15pm feeling better I would have felt without any exercise. Apparently doing weights release endorphin in brain making me sorter feeling high.
Anyway, my workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
*I actually felt quite tired doing this, must be due to the carrying of those boxes,. After doing this exercise I decided to take of my workout gloves.
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 70kg (benchpress)
*The bar felt heavier than usual before I started lifting. Oddly, when I actually lift I felt quite alright.
Pulley (fixed-weight) + Alternate dumbbell curls (Super-set):
2x10 @ 50kg (pulley)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
2x10 @ 45kg (pulley)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
* Frankly, I thought I would totally skip squats because I felt too exhausted.
Squat (Full) + Tricep pulldowns - fixed weight (Super-set):
1x10 @ 60kg (squats)
2x10 @ 25kg (triceps)
2x10 @ 70kg (squats)
2x10 @ 27.5kg (triceps)
1x10 @ 80kg (squats)
* I was also trying not to do the treadmill cardio session but what the heck.....
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 360 calories burned and about 4.0 km sprint and jog.
After finishing gym today, I proceeded to the magazine shop to look for any new computer gaming magazines. Alas, I already bought my PC Gamer Malaysia magazine earlier in MPH and I am going to enjoy it now so. Cheerio!
Today was just another long day at work. In fact, I spent like 30 mins at work just moving those damn boxes again. Also, I was definitely determined to go to gym today no matter what. Although it has been raining continuously for this entire week, this did not stop my tenacity to step into the gym.
First of all to record the morning walks I performed since Tuesday:
Tuesday, 07/10/2008 Medium cardio session
30 mins walked from carpark to office and vice-versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
Wednesday, 08/10/2008 Medium cardio session
30 mins walked from carpark to office and vice-versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
Thursday, 09/10/2008 Heavy cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)
20 mins carrying boxes weight about 12kg to 20kg
* Resulted in 170 calories burned (estimated)
I arrived at the gym about 6:30 pm today more tired than usual. However, I still managed to do my usual full blast gym session. I left the gym about 8:15pm feeling better I would have felt without any exercise. Apparently doing weights release endorphin in brain making me sorter feeling high.
Anyway, my workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
*I actually felt quite tired doing this, must be due to the carrying of those boxes,. After doing this exercise I decided to take of my workout gloves.
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 70kg (benchpress)
*The bar felt heavier than usual before I started lifting. Oddly, when I actually lift I felt quite alright.
Pulley (fixed-weight) + Alternate dumbbell curls (Super-set):
2x10 @ 50kg (pulley)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
2x10 @ 45kg (pulley)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
* Frankly, I thought I would totally skip squats because I felt too exhausted.
Squat (Full) + Tricep pulldowns - fixed weight (Super-set):
1x10 @ 60kg (squats)
2x10 @ 25kg (triceps)
2x10 @ 70kg (squats)
2x10 @ 27.5kg (triceps)
1x10 @ 80kg (squats)
* I was also trying not to do the treadmill cardio session but what the heck.....
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 360 calories burned and about 4.0 km sprint and jog.
After finishing gym today, I proceeded to the magazine shop to look for any new computer gaming magazines. Alas, I already bought my PC Gamer Malaysia magazine earlier in MPH and I am going to enjoy it now so. Cheerio!
Monday, October 6, 2008
Work Day Gym Session 06/10/2008
Work Day Gym Session 06/10/2008
Unfortunately, I only did one session of gym last week and it's the cut down version of what I usually do either way. However, I did managed to pull two medium to heavy cardiovascular exercises session on last Thursday dated 02/10/2008 and another light cardiovascular session on Sunday dated 04/10/2008. Therefore, I won't say last week was a total lost.
Here are the stats for the cardiovascular sessions:
Thursday, 02/10/2008 Heavy cardio session
45 mins jogging around the Cameron Highlands Apartment while it was raining slightly and freaking cold.
* Resulted in 550 calories burned (estimated conservatively)
Sunday, 05/10/2008 Light cardio session
30 mins walking Little Foot around the park twice
* Resulted in 120 calories burned and about 1.2 km walked(estimated)
Monday, 06/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned (estimated)
I got into the gym about 6:45 pm today and went home about 8:30 pm. Total time spent in the gym = 1 hour and 45 mins. This was a lot shorter than the usual time frame as I am planning to workout more frequently with less time per session.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
* This was the standard and usual weight exercises I start off with.
Deadlifts + Pullover (Super-set):
1x10 @ 42.5kg (deadlift)
2x10 @ 27.27kg (pullover)
2x10 @ 52.5kg (deadlift)
2x10 @ 29.54kg (pullover)
1x10 @ 62.5kg (deadlift)
* I was freaking tired after this super-set exercises.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
2x10 @ 45kg (lat pulldown)
1x10 @ 190kg (legpress)
1x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 210kg (legpress)
* There does not seem to be any variation for this super-set compared to the previous session.
Dumbbells shoulder press + Dumbbells shoulder fliers (Super-set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
* Booyah, back to my usual weight without the super-sets
36 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
* Managed to burn about 400 calories and about 4.5km jog, not too shabby.
I will continue to train no matter what, I need to build a leaner and stronger body. I might retake the creatine supplements once I have lose enough body fat. Meanwhile, let nothing stand in my way of improving myself.
Unfortunately, I only did one session of gym last week and it's the cut down version of what I usually do either way. However, I did managed to pull two medium to heavy cardiovascular exercises session on last Thursday dated 02/10/2008 and another light cardiovascular session on Sunday dated 04/10/2008. Therefore, I won't say last week was a total lost.
Here are the stats for the cardiovascular sessions:
Thursday, 02/10/2008 Heavy cardio session
45 mins jogging around the Cameron Highlands Apartment while it was raining slightly and freaking cold.
* Resulted in 550 calories burned (estimated conservatively)
Sunday, 05/10/2008 Light cardio session
30 mins walking Little Foot around the park twice
* Resulted in 120 calories burned and about 1.2 km walked(estimated)
Monday, 06/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned (estimated)
I got into the gym about 6:45 pm today and went home about 8:30 pm. Total time spent in the gym = 1 hour and 45 mins. This was a lot shorter than the usual time frame as I am planning to workout more frequently with less time per session.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
* This was the standard and usual weight exercises I start off with.
Deadlifts + Pullover (Super-set):
1x10 @ 42.5kg (deadlift)
2x10 @ 27.27kg (pullover)
2x10 @ 52.5kg (deadlift)
2x10 @ 29.54kg (pullover)
1x10 @ 62.5kg (deadlift)
* I was freaking tired after this super-set exercises.
Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
2x10 @ 45kg (lat pulldown)
1x10 @ 190kg (legpress)
1x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 210kg (legpress)
* There does not seem to be any variation for this super-set compared to the previous session.
Dumbbells shoulder press + Dumbbells shoulder fliers (Super-set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
* Booyah, back to my usual weight without the super-sets
36 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
* Managed to burn about 400 calories and about 4.5km jog, not too shabby.
I will continue to train no matter what, I need to build a leaner and stronger body. I might retake the creatine supplements once I have lose enough body fat. Meanwhile, let nothing stand in my way of improving myself.
Friday, October 3, 2008
Cameron Highlands Trip 01/10/2008 to 02/10/2008
Cameron Highlands Trip 01/10/2008 to 02/10/2008
Me and my friends went to Cameron Highlands on 01/10/2008 and returned from Cameron Highlands on 02/10/2008. Both 01/10/2008 and 02/10/2008 were Raya Holidays whereby majority of Malaysia population would return to their home town while some people would head to tourist attraction spots.
Our journey started out at 6:00 am early morning on 01/10/2008. We had our breakfast some small town on the way to Cameron Highlands.
1. Morning breakfast in the market
2. Morning breakfast in the market with me in the photo
If memory served me well, we did visit the cactus and strawberry farm before heading to the tea plantation (namely Teh Boh plantation). The view was very refreshing as we had our tea on a platform whereby we could take photos of the tea plantation.
1. Me and Jess on the log before heading in the Tea factory
2. The platform where we took some nice photos
3. The four men with a view
After visiting the tea plantation, we head of to Brinchang for lunch. Meng Wai, Jin and me had to get out the car every time we encounter a hump. Due to the fact that Koon Ming's Proton Wira is quite low and the humps are pretty high, we tried our best not to let the humps damage his car by moving out.
1. Me and Meng Wai getting back into the car
2. Meng Wai jogging all the way to get into the car
Later that evening, we had foot massage in some hotel (the legit ones). It was RM20 per 30 mins and I had an hour one whereby it costed RM40. We felt refreshed and energetic after the massage.
1.Me and Koon Ming making ourselves at home
2.Shoulder massages for us before our foot massages
3. We are almost done except for me
Late evening about 6:45 pm we had our dinner in this Charcoal boat place (usually it is known as steamboat. However, this was a special case where they use charcoals instead). This meal costs about RM14 per person. We brought some shabu shabu pork meat as well to enjoy.
1. The uncooked food
2. Our bring along shabu shabu meat
3. The charcoal boat in action
After the hearty meal, we walked in the night market located in Brinchang. The night market was very crowded, we had to move really slowly and carefully. This is the place where we bought the Crystal Apples that I blogged about earlier. Immediately after walking, we had our miniture supper in this small cafe known as Strawberry moments.
1. Most desserts comes with strawberries
2. Me drinking a strawberry milkshake (fruity, literally)
3. Jess having a great time with the chocolate fondue
4. The guys' turn to dip in
We headed to our rented apartment soon after this supper. We had some small drinking session while watching Harold and Kumar go to Guantanamo Bay before going to sleep.
1. Bacardi Apple with apple juice on the rocks
2. Me holding up the Bacardi Apple the next morning
The next day we had off about 10:00 am to the Rose Valley garden where I took some photos which were pretty weird by my standards. I reckon that there are far too many photos to put into this blog entry. I personally took about 184 photos for this Cameron Trip.
1. Me and Meng Wai with some weird plants
2. The boys before on the bridge
3. Let's not forget about Jess as well
4. A dedication to our experienced (uncalm during traffic jams only) and joker driver, Mr Lai Koon Ming
We got home by 8:30 pm that day, we had our dinner just behind Yee Jin's house. We discussed various political and religious issues mainly about the Rwanda genocide, some ghost stories and so on. This was definitely an unforgetable trip with friends, hopefully we would be able to go for another one soon.
Me and my friends went to Cameron Highlands on 01/10/2008 and returned from Cameron Highlands on 02/10/2008. Both 01/10/2008 and 02/10/2008 were Raya Holidays whereby majority of Malaysia population would return to their home town while some people would head to tourist attraction spots.
Our journey started out at 6:00 am early morning on 01/10/2008. We had our breakfast some small town on the way to Cameron Highlands.
1. Morning breakfast in the market
2. Morning breakfast in the market with me in the photo
If memory served me well, we did visit the cactus and strawberry farm before heading to the tea plantation (namely Teh Boh plantation). The view was very refreshing as we had our tea on a platform whereby we could take photos of the tea plantation.
1. Me and Jess on the log before heading in the Tea factory
2. The platform where we took some nice photos
3. The four men with a view
After visiting the tea plantation, we head of to Brinchang for lunch. Meng Wai, Jin and me had to get out the car every time we encounter a hump. Due to the fact that Koon Ming's Proton Wira is quite low and the humps are pretty high, we tried our best not to let the humps damage his car by moving out.
1. Me and Meng Wai getting back into the car
2. Meng Wai jogging all the way to get into the car
Later that evening, we had foot massage in some hotel (the legit ones). It was RM20 per 30 mins and I had an hour one whereby it costed RM40. We felt refreshed and energetic after the massage.
1.Me and Koon Ming making ourselves at home
2.Shoulder massages for us before our foot massages
3. We are almost done except for me
Late evening about 6:45 pm we had our dinner in this Charcoal boat place (usually it is known as steamboat. However, this was a special case where they use charcoals instead). This meal costs about RM14 per person. We brought some shabu shabu pork meat as well to enjoy.
1. The uncooked food
2. Our bring along shabu shabu meat
3. The charcoal boat in action
After the hearty meal, we walked in the night market located in Brinchang. The night market was very crowded, we had to move really slowly and carefully. This is the place where we bought the Crystal Apples that I blogged about earlier. Immediately after walking, we had our miniture supper in this small cafe known as Strawberry moments.
1. Most desserts comes with strawberries
2. Me drinking a strawberry milkshake (fruity, literally)
3. Jess having a great time with the chocolate fondue
4. The guys' turn to dip in
We headed to our rented apartment soon after this supper. We had some small drinking session while watching Harold and Kumar go to Guantanamo Bay before going to sleep.
1. Bacardi Apple with apple juice on the rocks
2. Me holding up the Bacardi Apple the next morning
The next day we had off about 10:00 am to the Rose Valley garden where I took some photos which were pretty weird by my standards. I reckon that there are far too many photos to put into this blog entry. I personally took about 184 photos for this Cameron Trip.
1. Me and Meng Wai with some weird plants
2. The boys before on the bridge
3. Let's not forget about Jess as well
4. A dedication to our experienced (uncalm during traffic jams only) and joker driver, Mr Lai Koon Ming
We got home by 8:30 pm that day, we had our dinner just behind Yee Jin's house. We discussed various political and religious issues mainly about the Rwanda genocide, some ghost stories and so on. This was definitely an unforgetable trip with friends, hopefully we would be able to go for another one soon.
Dangerous Fruit - Crystal Apple 01/10/2008
Dangerous Fruit! - Crystal Apple 01/10/2008
During our trip in Cameron Highlands dated 01/10/2008 to 02/10/2008. We bought several of these so called Crystal Apples. We bought this particular fruits from the night market located in Brinchang. Crystal apples tasted exactly like a sweeter version of a guava. I find it a bit odd when the sellers told us that we could eat it with the skin.
Cost per Crystal apple = RM 4.50, total cost = RM90.00 for 20
*Sounds like a good deal but I assured it ain't
Here are some photos of the said Crystal Apples:
1. Crystal apple in a clear plastic bag
2. Some of the crystal apples we bought
3. Crystal apples with the lighting from the fridge
Fortunately, someone in the restaurant we met warned us about the Crystal apples we just bought. Apparently, these are not real fruits at all! They were manufactured and can be discoloured easily when exposed to hot water.
We did some experiments and the results were exactly what has been described to us earlier. In the end, we did not eat any of them and just disposed them as we went home.
1. Close up look at how the green liquid is eating into inner area of Crystal apple
2. Notice the water is quite greenish and the discolouring continued
Please do not buy any of these Crystal Apples as they are not only artificial, they are quite poisonous if not mistaken.
I will blog more about the trip once I get the photos uploaded. In the meantime, heed this advice.....DO NOT BUY CRYSTAL APPLES.
Cheers
During our trip in Cameron Highlands dated 01/10/2008 to 02/10/2008. We bought several of these so called Crystal Apples. We bought this particular fruits from the night market located in Brinchang. Crystal apples tasted exactly like a sweeter version of a guava. I find it a bit odd when the sellers told us that we could eat it with the skin.
Cost per Crystal apple = RM 4.50, total cost = RM90.00 for 20
*Sounds like a good deal but I assured it ain't
Here are some photos of the said Crystal Apples:
1. Crystal apple in a clear plastic bag
2. Some of the crystal apples we bought
3. Crystal apples with the lighting from the fridge
Fortunately, someone in the restaurant we met warned us about the Crystal apples we just bought. Apparently, these are not real fruits at all! They were manufactured and can be discoloured easily when exposed to hot water.
We did some experiments and the results were exactly what has been described to us earlier. In the end, we did not eat any of them and just disposed them as we went home.
1. Close up look at how the green liquid is eating into inner area of Crystal apple
2. Notice the water is quite greenish and the discolouring continued
Please do not buy any of these Crystal Apples as they are not only artificial, they are quite poisonous if not mistaken.
I will blog more about the trip once I get the photos uploaded. In the meantime, heed this advice.....DO NOT BUY CRYSTAL APPLES.
Cheers
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