Annual Leave Gym Session 29/12/2011
I am currently in Jakarta for holiday. As I am staying in a hotel that provides gym facilities, I decided to pull a cardiovascular session today. I got into the hotel gym at about 10:30 am and got out about 11:30 am.
Total time spent in the gym = 1 hour.
My workout routine is as follows:
35 mins on the treadmill @ speed = 8.5 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 400 calories burned and 5.2km jogged and brisk-walked.
I haven't been doing any weights training for more than a week. Furthermore, I have not done any deadlifts for awhile. I must focus on this once I get back to Malaysia.
Friday, December 30, 2011
Thursday, December 22, 2011
Annual Leave Gym Session 22/12/2011
Annual Leave Gym Session 22/12/2011
I got into the gym about 3:30 pm and got out of the gym about 5:00pm.
Total time spent in the gym = 1 hour 30 minutes
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 65kg
2x2 @ 70kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x9 @ 70kg
1x4 @ 80kg
1x2 @ 85kg
1x1 @ 85kg
Dumbbell pectoral fliers:
1x10 @ 4kg per arm, total = 8kg for warm-up
2x10 @ 8kg per arm, total = 16kg
2x10 @ 13kg per arm, total = 26kg
Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 22kg
1x10 @ 25kg
1x10 @ 28kg
Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 70kg
2x10 @ 90kg
45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 16.1km cycled.
This is my first time using the gym in PJ Hilton as it is also under the management of Clark Hatch fitness centre. The place was significantly smaller than the gym near my office. I look forward to pull another gym session this week in that area.
I got into the gym about 3:30 pm and got out of the gym about 5:00pm.
Total time spent in the gym = 1 hour 30 minutes
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 65kg
2x2 @ 70kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x9 @ 70kg
1x4 @ 80kg
1x2 @ 85kg
1x1 @ 85kg
Dumbbell pectoral fliers:
1x10 @ 4kg per arm, total = 8kg for warm-up
2x10 @ 8kg per arm, total = 16kg
2x10 @ 13kg per arm, total = 26kg
Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 22kg
1x10 @ 25kg
1x10 @ 28kg
Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 70kg
2x10 @ 90kg
45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 16.1km cycled.
This is my first time using the gym in PJ Hilton as it is also under the management of Clark Hatch fitness centre. The place was significantly smaller than the gym near my office. I look forward to pull another gym session this week in that area.
Monday, December 19, 2011
Work Day Gym Session 19/12/2011
Work Day Gym Session 19/12/2011
I got into the gym about 12:30 pm and got back to the office about 2:00 pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine is as follows:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Tricep-pulldown - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
40 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 12.1km cycled.
Just another easy gym session focused on biceps and triceps. I would probably need to a gym session focusing on back or chest tomorrow.
I got into the gym about 12:30 pm and got back to the office about 2:00 pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine is as follows:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg
Tricep-pulldown - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
40 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 12.1km cycled.
Just another easy gym session focused on biceps and triceps. I would probably need to a gym session focusing on back or chest tomorrow.
Sunday, December 18, 2011
Weekend Gym Session 18/12/2011
Weekend Gym Session 18/12/2011
As I had to do some work in the office, I came to the office about 11 am and did my work until 2 pm. I decided to pull a gym session and get back to work thereafter. I got into the gym about 1:30 pm and got back to the office about 3:00 pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine is as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x4 @ 65kg
1x1 @ 70kg
* Failed at 70kg.
Plate rise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg
Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
2x8 @ 22kg per arm, total = 44kg
1x1 @ 24kg per arm, total = 48kg
Dumbbells lateral rise:
1x10 @ 4kg per arm, total = 8kg for warm-up
1x10 @ 8kg per arm, total = 16kg
2x10 @ 10kg per arm, total = 20kg
1x10 @ 14kg per arm, total = 28kg
45 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 262 calories burned and 14.4km cycled.
I am quite happy with today's gym session. However, I must push for more sessions as I am not very consistent this month.
As I had to do some work in the office, I came to the office about 11 am and did my work until 2 pm. I decided to pull a gym session and get back to work thereafter. I got into the gym about 1:30 pm and got back to the office about 3:00 pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine is as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x4 @ 65kg
1x1 @ 70kg
* Failed at 70kg.
Plate rise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg
Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
2x8 @ 22kg per arm, total = 44kg
1x1 @ 24kg per arm, total = 48kg
Dumbbells lateral rise:
1x10 @ 4kg per arm, total = 8kg for warm-up
1x10 @ 8kg per arm, total = 16kg
2x10 @ 10kg per arm, total = 20kg
1x10 @ 14kg per arm, total = 28kg
45 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 262 calories burned and 14.4km cycled.
I am quite happy with today's gym session. However, I must push for more sessions as I am not very consistent this month.
Work Day Gym Session 14/12/2011
Work Day Gym Session 14/12/2011
I got into the gym about 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
2x6 @ 90kg
2x2 @ 110kg
1x1 @ 120kg
Seated leg press - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 130kg
3x10 @ 200kg
Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 79kg
45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 14.1km cycled.
I am quite satisfied with this gym session. However, I need to pick the pace for December 2011 as my workout routine is not as consistent as it was prior to December 2011.
I got into the gym about 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
2x6 @ 90kg
2x2 @ 110kg
1x1 @ 120kg
Seated leg press - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 130kg
3x10 @ 200kg
Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 79kg
45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 14.1km cycled.
I am quite satisfied with this gym session. However, I need to pick the pace for December 2011 as my workout routine is not as consistent as it was prior to December 2011.
Weekend Non Gym Session 11/12/2011
Weekend Gym Session 11/12/2011
I got into the gym about 7:30 am in the morning and completed my entire workout routine by 8:10 am.
Total time spent in the gym =40 minutes
My workout routine is as follows:
40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 400 calories burned and 6km jogged and brisk-walked.
After this session, I was in different hotels trying out their swimming pools as well as talking a long walk down to the sea side to take photos. This ordeal is as follows:
60 mins walking down 400 steps of stairs
* Resulted in approximately 200 calories burned and 0.5km vertical walk.
Furthermore, I went for a few more swimming sessions for 2 hours. The workout routine is as follows:
2 hours swimming
* Resulted in approximately 200 calories burned and 0.5km swam.
It has been awhile since I did any weight training. I will have to pull a leg session next week.
I got into the gym about 7:30 am in the morning and completed my entire workout routine by 8:10 am.
Total time spent in the gym =40 minutes
My workout routine is as follows:
40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 400 calories burned and 6km jogged and brisk-walked.
After this session, I was in different hotels trying out their swimming pools as well as talking a long walk down to the sea side to take photos. This ordeal is as follows:
60 mins walking down 400 steps of stairs
* Resulted in approximately 200 calories burned and 0.5km vertical walk.
Furthermore, I went for a few more swimming sessions for 2 hours. The workout routine is as follows:
2 hours swimming
* Resulted in approximately 200 calories burned and 0.5km swam.
It has been awhile since I did any weight training. I will have to pull a leg session next week.
Weekend Non Gym Session 10/12/2011
Weekend Non Gym Session 10/12/2011
I was in Bali this weekend. As there were plenty of pools and seaside to swim in, I spent about 4 hours swimming and floating.
My workout routine during this period is as follows:
4 hours swimming in different pools and beaches
*Resulted in approximately 400 calories burned and 1km swam.
I will try to pull a gym session tomorrow as I had only done one gym session this week.
I was in Bali this weekend. As there were plenty of pools and seaside to swim in, I spent about 4 hours swimming and floating.
My workout routine during this period is as follows:
4 hours swimming in different pools and beaches
*Resulted in approximately 400 calories burned and 1km swam.
I will try to pull a gym session tomorrow as I had only done one gym session this week.
Monday, December 5, 2011
Work Day Gym Session 05/12/2011
Work Day Gym Session 05/12/2011
I got into the gym about 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 32kg
1x10 @ 37kg
Tricep-pulldown - fixed weight:
1x10 @ 27kg for warm-up
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 51kg
1x10 @ 32kg for cool-down
Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 61kg
1x10 @ 86kg
1x10 @ 91kg
35 mins on the exercise bike @ effort level = 1
5 mins on the exercise bike @ effort level = 2
* Resulted in approximately 195 calories burned and 14.1km cycled.
I will pull several more gym sessions before my trip to Bali as I will be able to relax once I am at Bali for 4 days, hopefully.
I got into the gym about 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Standing dumbbell tricep extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 32kg
1x10 @ 37kg
Tricep-pulldown - fixed weight:
1x10 @ 27kg for warm-up
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 51kg
1x10 @ 32kg for cool-down
Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 61kg
1x10 @ 86kg
1x10 @ 91kg
35 mins on the exercise bike @ effort level = 1
5 mins on the exercise bike @ effort level = 2
* Resulted in approximately 195 calories burned and 14.1km cycled.
I will pull several more gym sessions before my trip to Bali as I will be able to relax once I am at Bali for 4 days, hopefully.
Thursday, December 1, 2011
Work Day Gym Session 01/12/2011
Work Day Gym Session 01/12/2011
I got into the gym about 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x6 @ 65kg
1x4 @ 70kg
1x2 @ 80kg
Dumbbell pectoral fliers:
1x10 @ 13kg per arm, total = 26kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg
1x10 @ 17kg per arm, total = 34kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 80 calories burned and 7km cycled.
I will have to pull another gym session tomorrow and the next gym session would be focused on legs. I don't mind doing legs day but I hate the time required to recover from it.
I got into the gym about 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x6 @ 65kg
1x4 @ 70kg
1x2 @ 80kg
Dumbbell pectoral fliers:
1x10 @ 13kg per arm, total = 26kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg
1x10 @ 17kg per arm, total = 34kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 15kg
1x10 @ 20kg
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 80 calories burned and 7km cycled.
I will have to pull another gym session tomorrow and the next gym session would be focused on legs. I don't mind doing legs day but I hate the time required to recover from it.
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