Work Day Gym Session 31/01/2012
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing barbell shoulder press :
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x2 @ 65kg
1x4 @ 65kg
Dumbbells shoulder fliers:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
1x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Standing dumbbells shoulder press:
2x10 @ 15kg per arm, total = 30kg for warm-up and cool-down
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 14km cycled.
Last day of January and I have only managed to pull 9 gym sessions this month. Looking forward to working out more often on February as there will be fewer holidays.
Tuesday, January 31, 2012
Monday, January 30, 2012
Work Day Gym Session 30/01/2012
Work Day Gym Session 30/01/2012
I got into the gym about 1:00 pm and got off the gym about 2:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
Pectoral fliers - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 50kg
1x10 @ 55kg
Flat dumbbells benchpress:
2x10 @ 19kg per arm, total = 38kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 12km cycled.
It has been awhile since my last gym session. I look forward in pushing daily gym sessions from now onwards.
I got into the gym about 1:00 pm and got off the gym about 2:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
Pectoral fliers - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 50kg
1x10 @ 55kg
Flat dumbbells benchpress:
2x10 @ 19kg per arm, total = 38kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 12km cycled.
It has been awhile since my last gym session. I look forward in pushing daily gym sessions from now onwards.
Thursday, January 26, 2012
Work Day Gym Session 26/01/2012
Work Day Gym Session 26/01/2012
I got into the gym about 12:00 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 45 minutes
My workout routine is as follows:
Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x4 @ 90kg
1x2 @ 100kg
2x2 @ 110kg
2x1 @ 120kg
*Failed at 120kg at 1 rep.
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x5 @ 70kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Cable rows - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg
40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 14.98km cycled.
It has almost been a week since my last gym session. After meeting up with my cousin during Chinese New Year, it would seems like I'll need to play catch up to his weight load for the big 3 compound exercise.
I got into the gym about 12:00 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 45 minutes
My workout routine is as follows:
Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x4 @ 90kg
1x2 @ 100kg
2x2 @ 110kg
2x1 @ 120kg
*Failed at 120kg at 1 rep.
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x5 @ 70kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Cable rows - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg
40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 220 calories burned and 14.98km cycled.
It has almost been a week since my last gym session. After meeting up with my cousin during Chinese New Year, it would seems like I'll need to play catch up to his weight load for the big 3 compound exercise.
Friday, January 20, 2012
Work Day Gym Session 20/01/2012
Work Day Gym Session 20/01/2012
I got into the gym about 6:30 pm and got off the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
15 mins on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 580 calories burned and 7.2km jogged and brisk-walked.
I have just recently recovered from flu and was not ready for weight training. I will resume my weight training routine as soon as I am almost fully recovered.
I got into the gym about 6:30 pm and got off the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
15 mins on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 580 calories burned and 7.2km jogged and brisk-walked.
I have just recently recovered from flu and was not ready for weight training. I will resume my weight training routine as soon as I am almost fully recovered.
Sunday, January 15, 2012
Weekend Gym Session 15/01/2012
Weekend Gym Session 15/01/2012
I got into the gym about 3:30 pm and got off the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Full Barbell Squats:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x4 @ 100kg
2x2 @ 110kg
Seated leg press - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 170kg
2x10 @ 200kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 68kg
1x10 @ 75kg
45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 14.9km cycled.
I am on the verge of falling sick. However, I managed to pull a decent gym session today.
I got into the gym about 3:30 pm and got off the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Full Barbell Squats:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x4 @ 100kg
2x2 @ 110kg
Seated leg press - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 170kg
2x10 @ 200kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 68kg
1x10 @ 75kg
45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 14.9km cycled.
I am on the verge of falling sick. However, I managed to pull a decent gym session today.
Wednesday, January 11, 2012
Work Day Gym Session 11/01/2012
Work Day Gym Session 11/01/2012
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 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
1x10 @ 37.5kg
1x6 @ 42.5kg
Superset with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg
Triceps pull-down - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Lat-pullldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
5 mins on the exercise bike @ effort level = 2
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 11km cycled.
Quite tired from today's gym session as I haven't gotten much sleep yet.
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 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
1x10 @ 37.5kg
1x6 @ 42.5kg
Superset with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg
Triceps pull-down - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Lat-pullldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
5 mins on the exercise bike @ effort level = 2
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 11km cycled.
Quite tired from today's gym session as I haven't gotten much sleep yet.
Monday, January 9, 2012
Work Day Gym Session 09/01/2012
Work Day Gym Session 09/01/2012
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg
*Back to my old self, 90kg flat barbell benchpress.
Dumbbell pullovers:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 28kg
2x10 @ 33kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
Pectoral fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.
Quite happy with today's gym session as I have just recovered from having migraine last night.
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x4 @ 85kg
1x2 @ 90kg
*Back to my old self, 90kg flat barbell benchpress.
Dumbbell pullovers:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 28kg
2x10 @ 33kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
Pectoral fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.
Quite happy with today's gym session as I have just recovered from having migraine last night.
Thursday, January 5, 2012
Work Day Gym Session 05/01/2012
Work Day Gym Session 05/01/2012
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x8 @ 50kg
2x4 @ 65kg
1x2 @ 67.5kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Standing dumbbells shoulder press:
2x10 @ 17kg per arm, total = 34kg for warm-up and cool-down
1x10 @ 22kg per arm, total = 44kg
1x10 @ 24kg per arm, total = 48kg
Triceps push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
10 mins on the exercise bike @ effort level = 2
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 9.8km cycled.
Quite happy with today's gym session as I was quite tensed during work today.
I got into the gym about 12:30 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x8 @ 50kg
2x4 @ 65kg
1x2 @ 67.5kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Standing dumbbells shoulder press:
2x10 @ 17kg per arm, total = 34kg for warm-up and cool-down
1x10 @ 22kg per arm, total = 44kg
1x10 @ 24kg per arm, total = 48kg
Triceps push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
10 mins on the exercise bike @ effort level = 2
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 9.8km cycled.
Quite happy with today's gym session as I was quite tensed during work today.
Tuesday, January 3, 2012
Work Day Gym Session 03/01/2012
Work Day Gym Session 03/01/2012
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:
Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x4 @ 90kg
2x2 @ 100kg
2x1 @ 110kg
1x1 @ 115kg
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pulldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Seated cable low row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 49kg
1x10 @ 55kg
1x10 @ 60kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.
First gym session of the year and I have broken my personal record for deadlifts @ 100kg. I strongly believe that this year would be great.
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:
Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x4 @ 90kg
2x2 @ 100kg
2x1 @ 110kg
1x1 @ 115kg
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pulldown - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Seated cable low row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 49kg
1x10 @ 55kg
1x10 @ 60kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 12.1km cycled.
First gym session of the year and I have broken my personal record for deadlifts @ 100kg. I strongly believe that this year would be great.
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