Weekend Gym Session 26/05/2012
I got into the gym about 10:00 am this morning and left the gym about 12:00 pm.
Total time spent in the gym = 2 hours
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x8 @ 90kg
1x6 @ 100kg
1x4 @ 110kg
1x3 @ 110kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x3 @ 90kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Lat-pulldown - fixed weight:
1x10 @ 10kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Hanging leg raise:
5x10 @ body weight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.
This was quite an intense session and I will pull another tomorrow morning.
Showing posts with label Weekend gym session. Show all posts
Showing posts with label Weekend gym session. Show all posts
Saturday, May 26, 2012
Sunday, April 22, 2012
Weekend Gym Session 22/04/2012
Weekend Gym Session 22/04/2012
As I was at work today, I decided to go to gym about 3:00 pm to do some cardiovascular exercise. I got into the gym at 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 as follows:
50 minutes on the treadmill @ speed = 8kmph and gradient = 0
* Resulted in approximately 575 calories burned and 6.8km jogged.
I had to do a full cardiovascular session as the gym was closing earlier than usual, that is about 5:00 pm. Nonetheless, I managed to squeeze in a 50 minutes jog.
As I was at work today, I decided to go to gym about 3:00 pm to do some cardiovascular exercise. I got into the gym at 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 as follows:
50 minutes on the treadmill @ speed = 8kmph and gradient = 0
* Resulted in approximately 575 calories burned and 6.8km jogged.
I had to do a full cardiovascular session as the gym was closing earlier than usual, that is about 5:00 pm. Nonetheless, I managed to squeeze in a 50 minutes jog.
Monday, March 26, 2012
Weekend Gym Session 25/03/2012
Weekend Gym Session 25/03/2012
I got into the gym at 2:30 pm and got off the gym about 4:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell deadlifts :
2x8 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x4 @ 90kg
1x3 @ 95kg
1x2 @ 100kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Standing upright barbell row:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 82kg
1x10 @ 86kg
1x10 @ 91kg
Cable cross-over
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
1x10 @ 23kg per arm, total = 46kg
1x10 @ 26kg per arm, total = 52kg
45 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 15km cycled.
First gym session after one week of rest. Not too shabby.
I got into the gym at 2:30 pm and got off the gym about 4:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell deadlifts :
2x8 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x4 @ 90kg
1x3 @ 95kg
1x2 @ 100kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Standing upright barbell row:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 82kg
1x10 @ 86kg
1x10 @ 91kg
Cable cross-over
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
1x10 @ 23kg per arm, total = 46kg
1x10 @ 26kg per arm, total = 52kg
45 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 15km cycled.
First gym session after one week of rest. Not too shabby.
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.
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.
Saturday, October 8, 2011
Weekend Gym Session 08/10/2011
Weekend Gym Session 08/10/2011
I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.
Total time spent at the gym = 1 hour 45 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg
Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.
I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.
I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.
Total time spent at the gym = 1 hour 45 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg
Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.
I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.
Sunday, September 18, 2011
Weekend Gym Session 18/07/2011
Weekend Gym Session 18/07/2011
I got into gym about 11:00 am today and got off the gym about 12:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 180kg
2x10 @ 200kg
*Maximum weight load for this exercise, there are no longer any more plates that I can add for this.
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 188 calories burned and 8.5km cycled.
Meager improvements compared to last week. Although I did not pull 5 gym sessions, I managed to do 4 gym sessions with some decent weight load. Unfortunately, I will only be able to do 3 gym sessions next week or 4 tops, if I can get back from Malaccca before 5pm.
I got into gym about 11:00 am today and got off the gym about 12:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 180kg
2x10 @ 200kg
*Maximum weight load for this exercise, there are no longer any more plates that I can add for this.
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 188 calories burned and 8.5km cycled.
Meager improvements compared to last week. Although I did not pull 5 gym sessions, I managed to do 4 gym sessions with some decent weight load. Unfortunately, I will only be able to do 3 gym sessions next week or 4 tops, if I can get back from Malaccca before 5pm.
Sunday, May 22, 2011
Weekend Gym Session 22/05/2011
Weekend Gym Session 22/05/2011
I haven't done much workout lately. As such, I decided to pull a gym session on a Sunday. I got into the gym about 3:00 pm and left the gym about 4:30 pm.
Total time spent in the gym = 1 hour 30 mins.
Full Squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x6 @ 95kg
1x6 @ 100kg
* I was gonna try for 110kg / 120kg. Unfortunately, I was not in my top form today.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
*Perhaps it is time to try 80kg benchpress again in my next gym session.
Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 25kg for cool-down
Bench-dips:
5x10 @ bodyweight = 82kg
30 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
1 min on the treadmill @ speed = 5.0kmph
* Resulted in 3km walked and 170 calories burned.
I will be heading to Vietnam for another job on Wednesday next week and will return only on Saturday morning. As such, I would definitely try to pull another gym session tomorrow and perhaps Tuesday as well.
I haven't done much workout lately. As such, I decided to pull a gym session on a Sunday. I got into the gym about 3:00 pm and left the gym about 4:30 pm.
Total time spent in the gym = 1 hour 30 mins.
Full Squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 90kg
1x6 @ 95kg
1x6 @ 100kg
* I was gonna try for 110kg / 120kg. Unfortunately, I was not in my top form today.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
*Perhaps it is time to try 80kg benchpress again in my next gym session.
Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 25kg for cool-down
Bench-dips:
5x10 @ bodyweight = 82kg
30 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
1 min on the treadmill @ speed = 5.0kmph
* Resulted in 3km walked and 170 calories burned.
I will be heading to Vietnam for another job on Wednesday next week and will return only on Saturday morning. As such, I would definitely try to pull another gym session tomorrow and perhaps Tuesday as well.
Monday, April 11, 2011
Weekend Gym Session 10/04/2011
Weekend Gym Session 10/04/2011
Total time spent in the gym = 1 hour 20 mins
I woke up about 9 am today. I haven't done much exercise since March 2011. As such, I have decided to hit the gym around 3:30 pm today. I was too lazy to drive all the way to KL Sentral just for a gym session. I went to the EITP Fitness Centre which was far closer to my home than the KL Sentral one.
I got into the gym about 3:40 pm and complete the entire ordeal by 5:00 pm.
Total time spent in the gym = 1 hour 20 mins
My workout routine as follows:
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 2%
15 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 5.5kmph and gradien = 0% for cool-down
* Resulted in 3.20km jogged, around 300 calories burned.
30 mins exercise bike class @ level = 14 out of 50 and maintaining speed at 60 to 80 rpm.
Program used = uphill and downhill interval training
* Resulted in 10km cycled, around 200 calories burned.
I will try to pull more gym sessions during the week days so that I won't need to exercise during the weekends. I felt that this gym session was not worth the RM20 paid for.
Saturday, March 19, 2011
Weekend Gym Session 19/03/2011
Weekend Gym Session 19/03/2011
I haven't pull many gym sessions lately due to the heavy work load on March 2011. I decided today since I am at the office, I could spare like 1 hour for gym and an early dinner. As such, I got into the gym around 5pm and got out of the gym around 6pm.
Total time spent in the gym = 1 hour
40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
* Resulted in 6.20km jogged and brisk walked, around 510 calories burned.
10 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
* Resulted in 6.20km jogged and brisk walked, around 510 calories burned.
After completing my gym session today, I took shower and had my dinner at the restaurant, Zen before heading back to work.
Saturday, February 26, 2011
Weekend Gym Session 26/02/2011
Weekend Gym Session 26/02/2011
I was quite upset since I didn't do much exercise when I was stationed overseas. As such, I decided that I had to do a gym session today no matter what. Instead of going to my usual gym located in KL Sentral, I went for EITP gym which was located near Atria. It cost RM20 for me to do a gym session there.
I got into the gym around 5:15pm and left the gym around 6:45pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine is as follows:
Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
2x5 @ 95kg
*Not quite used to the weights in the EITP gym.
Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 42.5kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 11.6kg
2x10 @ 15kg
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
25 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
3 min on the treadmill @ speed = 4.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km jogged, around 250 calories burned.
After completing my gym session, I decided to give Little Foot a walk at the park nearby. Here are the stats of the walk:
Saturday, 26/02/2011, light cardio session (evening)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked (estimated)
I am planning to hit the gym tomorrow again although I am quite hesitant to pay RM20 for another gym session. Unfortunately, I may not have a choice as I would be very busy for the coming month, ie. March.
I was quite upset since I didn't do much exercise when I was stationed overseas. As such, I decided that I had to do a gym session today no matter what. Instead of going to my usual gym located in KL Sentral, I went for EITP gym which was located near Atria. It cost RM20 for me to do a gym session there.
I got into the gym around 5:15pm and left the gym around 6:45pm.
Total time spent in the gym = 1 hour 30 mins
My workout routine is as follows:
Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
2x5 @ 95kg
*Not quite used to the weights in the EITP gym.
Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 42.5kg
1x5 @ 45kg
Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 11.6kg
2x10 @ 15kg
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
25 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
3 min on the treadmill @ speed = 4.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km jogged, around 250 calories burned.
After completing my gym session, I decided to give Little Foot a walk at the park nearby. Here are the stats of the walk:
Saturday, 26/02/2011, light cardio session (evening)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked (estimated)
I am planning to hit the gym tomorrow again although I am quite hesitant to pay RM20 for another gym session. Unfortunately, I may not have a choice as I would be very busy for the coming month, ie. March.
Saturday, November 6, 2010
Weekend Gym Session 06/11/2010
Weekend Gym Session 06/11/2010
After almost one week of absence from the gym, I was finally able to hit the gym today. I got into the gym around 4:00 pm and left the gym around 5:15 pm.
Total time spent in the gym = 1 hour 15 mins
Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
Standing barbell military press:
2x5 @ 25kg for warm-up and cool-down
2x5 @ 32.5kg
1x5 @ 40kg
1x2 @ 40kg failed set
Pendlay rows:
2x5 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
Weight assisted chin up - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.55km jogged, around 398 calories burned.
I am feeling a lot better with my squats now. I will try to do 100kg full squat in the coming weeks. I hope to progress back to 120kg by the end of this year.
After almost one week of absence from the gym, I was finally able to hit the gym today. I got into the gym around 4:00 pm and left the gym around 5:15 pm.
Total time spent in the gym = 1 hour 15 mins
Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
Standing barbell military press:
2x5 @ 25kg for warm-up and cool-down
2x5 @ 32.5kg
1x5 @ 40kg
1x2 @ 40kg failed set
Pendlay rows:
2x5 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
Weight assisted chin up - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.55km jogged, around 398 calories burned.
I am feeling a lot better with my squats now. I will try to do 100kg full squat in the coming weeks. I hope to progress back to 120kg by the end of this year.
Saturday, October 16, 2010
Weekend Gym Session 16/10/2010
Weekend Gym Session 16/10/2010
I woke up around 8 am today, I decided I had to hit the gym no matter what and I was very excited to try out my new workout routine today. I arrived at the gym around 9:45 am and complete my entire exercise by 11:00 am.
Total time spent in the gym = 1 hour 15 mins
My workout routine as follows:
Full Squat - smith machine:
2x5 @ 32.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
Flat barbell benchpress:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
Deadlifts:
2x5 @ 40kg for warm-up and cool-down
1x5 @ 80kg
Weight assisted dips - fixed weight:
3x8 @ body weight - 16kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 375 calories burned.
This was a fairly short gym session which I am quite satisfied with. I am interested in how long it'll take me to recover from those compound exercises.
I woke up around 8 am today, I decided I had to hit the gym no matter what and I was very excited to try out my new workout routine today. I arrived at the gym around 9:45 am and complete my entire exercise by 11:00 am.
Total time spent in the gym = 1 hour 15 mins
My workout routine as follows:
Full Squat - smith machine:
2x5 @ 32.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
Flat barbell benchpress:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
Deadlifts:
2x5 @ 40kg for warm-up and cool-down
1x5 @ 80kg
Weight assisted dips - fixed weight:
3x8 @ body weight - 16kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 375 calories burned.
This was a fairly short gym session which I am quite satisfied with. I am interested in how long it'll take me to recover from those compound exercises.
Sunday, October 4, 2009
Weekend Gym Session 04/10/2009
Weekend Gym Session 04/10/2009
Due to the fact that I have only hit the gym once earlier this week, I have decided to go again on the weekend just to make up for twice per week sessions.
I got into the gym around 5:00 pm and got off around 6:30 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine is as follows:
Deadlifts:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 80kg
1x8 @ 90kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
Triceps pulldown - fixed weight (rope):
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg
Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 54kg
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 2km brisk walked and around 360 calories burned.
I hope to increase the frequency of my gym sessions for the next coming weeks before my holiday to Melbourne, Australia as I would not be able to hit the gym for 10 days. As such, I should try to do as frequently as possible before that time.
Due to the fact that I have only hit the gym once earlier this week, I have decided to go again on the weekend just to make up for twice per week sessions.
I got into the gym around 5:00 pm and got off around 6:30 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine is as follows:
Deadlifts:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 80kg
1x8 @ 90kg
Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
Triceps pulldown - fixed weight (rope):
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg
Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg
Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 54kg
30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 2km brisk walked and around 360 calories burned.
I hope to increase the frequency of my gym sessions for the next coming weeks before my holiday to Melbourne, Australia as I would not be able to hit the gym for 10 days. As such, I should try to do as frequently as possible before that time.
Sunday, March 15, 2009
Week Day Non Gym Session 13/03/2009 and Weekend Gym Session 15/03/2009
Week Day Non Gym Session 13/03/2009
After work on Friday about 7:00 pm, I walked Little Foot for about 2 rounds in the park.
The stats of the walk are as follows:
Friday, 13/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Weekend Gym Session 15/03/2009
I got into the gym about 2:00 pm and got off about 3:30pm, total time spent = 1 hour 30 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned
Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 20kg for warm-up (biceps)
1x12 @ 20kg for warm-up (triceps)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (triceps)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (triceps)
Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
1 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
1x6 @ 27.27kg (triceps)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 29.54kg (triceps)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (biceps)
1x6 @ 31.81kg (triceps)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
1x6 @ 34.09kg (triceps)
Alternate dumbbells curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 13.63kg per arm, total = 27.27kg
1 (2x6) @ 14.77kg per arm, total = 29.54kg
Lat Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 45kg
1x6 @ 57kg
1x6 @ 60kg
10 mins on inclined strider @ resistance level = 14
10 mins on inclined strider @ resistance level = 12
10 mins on inclined strider @ resistance level = 10
5 mins on inclined strider @ resistance level = 12
* Resulted in 315 calories burned and 2.5 km brisk walked.
After recovering from diarrhea earlier this week, I had to pull this gym session off no matter what. This gym session was done in a fairly short time but I managed to do all the weight exercises nonetheless. I hope to pull at least 3 sessions of gym next week though.
After work on Friday about 7:00 pm, I walked Little Foot for about 2 rounds in the park.
The stats of the walk are as follows:
Friday, 13/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Weekend Gym Session 15/03/2009
I got into the gym about 2:00 pm and got off about 3:30pm, total time spent = 1 hour 30 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned
Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 20kg for warm-up (biceps)
1x12 @ 20kg for warm-up (triceps)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (triceps)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (triceps)
Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
1 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
1x6 @ 27.27kg (triceps)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 29.54kg (triceps)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (biceps)
1x6 @ 31.81kg (triceps)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
1x6 @ 34.09kg (triceps)
Alternate dumbbells curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 13.63kg per arm, total = 27.27kg
1 (2x6) @ 14.77kg per arm, total = 29.54kg
Lat Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 45kg
1x6 @ 57kg
1x6 @ 60kg
10 mins on inclined strider @ resistance level = 14
10 mins on inclined strider @ resistance level = 12
10 mins on inclined strider @ resistance level = 10
5 mins on inclined strider @ resistance level = 12
* Resulted in 315 calories burned and 2.5 km brisk walked.
After recovering from diarrhea earlier this week, I had to pull this gym session off no matter what. This gym session was done in a fairly short time but I managed to do all the weight exercises nonetheless. I hope to pull at least 3 sessions of gym next week though.
Sunday, March 8, 2009
Weekend Gym Session 08/03/2009
Weekend Gym Session 08/03/2009
This morning at about 10:00 am, I walked Little Foot for about 2 rounds in the park.
The stats of the walk are as follows:
Sunday, 08/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Whilst I could have not hit the gym today, I was reluctant to let my entire week past with only one gym session. Hence, I got into the gym at 1:30 pm and got off the gym about 3:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Deadlifts:
1x12 @ 20kg for warm up
2x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
Pulley - fixed weight + Machine barbell row - fixed weight (Super-set):
1x12 @ 15kg for warm up (pulley)
1x12 @ 15kg for warm up (row)
1x6 @ 20kg (pulley)
1x6 @ 20kg (row)
1x6 @ 25kg (pulley)
1x6 @ 25kg (row)
1x6 @ 30kg (pulley)
2x6 @ 27.5kg (row)
1x6 @ 35kg (pulley)
1x6 @ 31kg (row)
1x6 @ 40kg (pulley)
Dumbbells shrugs + Barbell row (Super-set):
1x12 @ 19.09kg per arm, total = 38.18kg for warm-up (shrugs)
1x12 @ 20kg (row)
1x6 @ 21.59kg per arm, total = 43.18kg for (shrugs)
1x6 @ 27.5kg (row)
1x6 @ 22.72kg per arm, total = 45.45kg for (shrugs)
1x6 @ 35kg (row)
1x6 @ 25kg per arm, total = 50kg for (shrugs)
1x6 @ 47.5kg (row)
1x6 @ 27.27kg per arm, total = 54.54kg for (shrugs)
1x6 @ 45kg (row)
1x6 @ 29.54kg per arm, total = 59.09kg for (shrugs)
1x6 @ 37.5kg (row)
10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 14
* Resulted in 305 calories burned and 2.4 km brisk walked.
I hope to pull another gym session tomorrow (ie. my usual body weight exercises). Given that tomorrow is a public holiday, I reckon I would enjoy relaxing at home for the day.
This morning at about 10:00 am, I walked Little Foot for about 2 rounds in the park.
The stats of the walk are as follows:
Sunday, 08/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Whilst I could have not hit the gym today, I was reluctant to let my entire week past with only one gym session. Hence, I got into the gym at 1:30 pm and got off the gym about 3:00 pm. Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Deadlifts:
1x12 @ 20kg for warm up
2x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
Pulley - fixed weight + Machine barbell row - fixed weight (Super-set):
1x12 @ 15kg for warm up (pulley)
1x12 @ 15kg for warm up (row)
1x6 @ 20kg (pulley)
1x6 @ 20kg (row)
1x6 @ 25kg (pulley)
1x6 @ 25kg (row)
1x6 @ 30kg (pulley)
2x6 @ 27.5kg (row)
1x6 @ 35kg (pulley)
1x6 @ 31kg (row)
1x6 @ 40kg (pulley)
Dumbbells shrugs + Barbell row (Super-set):
1x12 @ 19.09kg per arm, total = 38.18kg for warm-up (shrugs)
1x12 @ 20kg (row)
1x6 @ 21.59kg per arm, total = 43.18kg for (shrugs)
1x6 @ 27.5kg (row)
1x6 @ 22.72kg per arm, total = 45.45kg for (shrugs)
1x6 @ 35kg (row)
1x6 @ 25kg per arm, total = 50kg for (shrugs)
1x6 @ 47.5kg (row)
1x6 @ 27.27kg per arm, total = 54.54kg for (shrugs)
1x6 @ 45kg (row)
1x6 @ 29.54kg per arm, total = 59.09kg for (shrugs)
1x6 @ 37.5kg (row)
10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 14
* Resulted in 305 calories burned and 2.4 km brisk walked.
I hope to pull another gym session tomorrow (ie. my usual body weight exercises). Given that tomorrow is a public holiday, I reckon I would enjoy relaxing at home for the day.
Saturday, January 17, 2009
Weekend Gym Session 17/01/2009
Weekend Gym Session 17/01/2009
I had Bah Kut Teh for breakfast and decided to hit the gym today as I did not had enough gym sessions during the week days. It's been amlmost five days since my last gym session on Monday dated 12/01/2009. As such, I went to the gym about 12:30 pm today and completed the entire ordeal by 2:00 pm, total time spent in gym = 1 hour 30 mins.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 18.18kg for warm up (biceps)
1x6 @ 18.18kg for warm up (skullcrushers)
2x6 @ 22.72kg (biceps)
2x6 @ 22.72kg (skullcrushers)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* I totally forget that I have already done this in the previous gym session, oh well......
Full Squats + Dumbbells Shoulder Fliers (Super-set):
1x12 @ 20kg for warm-up (squats)
2x6 @ 60kg (squats)
1x6 @ 6.81kg per arm, total = 13.63kg for warm-up(fliers)
1x6 @ 80kg (squats)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 100kg (squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x4 @ 110kg (squats)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* Unfortunately I failed at the final two repetitions for squats @ 110kg, I will continue to try heavy weights as I am doing quite low repetitions for squats.
Barbell rows + Triceps pulldown - fixed weight (Super-set):
2x6 @ 32.5kg (rows)
2x6 @ 20kg for warm-up and cool down (triceps)
2x6 @ 42.5kg (rows)
2x6 @ 25kg (triceps)
1x6 @ 47.5kg (rows)
1x6 @ 30kg (triceps)
1x6 @ 52.5kg (rows)
1x6 @ 35kg (triceps)
* I was quite alright when I did this just after my squats.
Pulley - fixed weight + One arm dumbbell rows (Super-set):
2x6 @ 20kg for warm-up and cool down (pulley)
2 (2x6) @ 15.09kg per arm, total = 30.18kg for warm-up and cool downs (rows)
1x6 @ 30kg (pulley)
1 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 40kg (pulley)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 50kg (pulley)
2 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
2x6 @ 45kg (pulley)
1 (2x6) @ 25kg per arm, total = 50kg (Rows)
* I am not very sure of the weight loads for this workout as I could not remember exactly the entire superset.
30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 14)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 370 calories burned and about 185 floors climbed.
I feel a lot better after doing this workout and I am hopeful in doing another on Sunday dated 18/01/2009. I'll probably be focusing on shoulders and chests exercises for Sunday. However, given my old track record, I hate working out on a Sunday. Hence, we'll see what happens tomorrow.
I had Bah Kut Teh for breakfast and decided to hit the gym today as I did not had enough gym sessions during the week days. It's been amlmost five days since my last gym session on Monday dated 12/01/2009. As such, I went to the gym about 12:30 pm today and completed the entire ordeal by 2:00 pm, total time spent in gym = 1 hour 30 mins.
My workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 18.18kg for warm up (biceps)
1x6 @ 18.18kg for warm up (skullcrushers)
2x6 @ 22.72kg (biceps)
2x6 @ 22.72kg (skullcrushers)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* I totally forget that I have already done this in the previous gym session, oh well......
Full Squats + Dumbbells Shoulder Fliers (Super-set):
1x12 @ 20kg for warm-up (squats)
2x6 @ 60kg (squats)
1x6 @ 6.81kg per arm, total = 13.63kg for warm-up(fliers)
1x6 @ 80kg (squats)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 100kg (squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x4 @ 110kg (squats)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* Unfortunately I failed at the final two repetitions for squats @ 110kg, I will continue to try heavy weights as I am doing quite low repetitions for squats.
Barbell rows + Triceps pulldown - fixed weight (Super-set):
2x6 @ 32.5kg (rows)
2x6 @ 20kg for warm-up and cool down (triceps)
2x6 @ 42.5kg (rows)
2x6 @ 25kg (triceps)
1x6 @ 47.5kg (rows)
1x6 @ 30kg (triceps)
1x6 @ 52.5kg (rows)
1x6 @ 35kg (triceps)
* I was quite alright when I did this just after my squats.
Pulley - fixed weight + One arm dumbbell rows (Super-set):
2x6 @ 20kg for warm-up and cool down (pulley)
2 (2x6) @ 15.09kg per arm, total = 30.18kg for warm-up and cool downs (rows)
1x6 @ 30kg (pulley)
1 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 40kg (pulley)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 50kg (pulley)
2 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
2x6 @ 45kg (pulley)
1 (2x6) @ 25kg per arm, total = 50kg (Rows)
* I am not very sure of the weight loads for this workout as I could not remember exactly the entire superset.
30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 14)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 370 calories burned and about 185 floors climbed.
I feel a lot better after doing this workout and I am hopeful in doing another on Sunday dated 18/01/2009. I'll probably be focusing on shoulders and chests exercises for Sunday. However, given my old track record, I hate working out on a Sunday. Hence, we'll see what happens tomorrow.
Saturday, January 3, 2009
Weekend Gym Session 03/01/2008
Weekend Gym Session 03/01/2008
I was supposed to hit the gym on Friday, dated 02/01/2008 but I was unable to because I had to have dinner with my parents and my neighbors who just got back from Australia. Nonetheless, I was able to hit the gym today and I just could not say no for the first gym session of 2009.
I arrived at the gym about 3:00 pm and got off the gym at exactly 4:30 pm, total time spent in the gym = 1 hour and 30 mins. Although I was sorta sick today, I still managed to do the entire workout except for the running on the treadmill part.
As such, my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 12.5kg for warm-up and cool down(biceps)
1x6 @ 12.5kg for warm-up and cool down(skullcrushers)
2x6 @ 22.5kg (biceps)
2x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (skullcrushers)
* I reckon I did great for this as I was able to do the bicep curls at 32.5kg, a good achievement for me.
Deadlifts + One arm dumbbell rows (Super-set):
1x6 @ 20kg for warm-up (Deadlifts)
2 (2x6) @ 13.63kg per arm, total = 27.27kg for warm-up (Rows)
2x6 @ 60kg (Deadlifts)
2 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 70kg (Deadlifts)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 80kg (Deadlifts)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
1x6 @ 90kg (Deadlifts)
* It's been awhile since I deadlift that heavy ie. 90kg, more to come I believe.
Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x6 @ 20kg for warm-up (lat pulldown)
1x6 @ 50kg for warm-up (legpress)
1x12 @ 20kg for cooldown (lat pulldown)
1x6 @ 80kg for cooldown (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 200kg (legpress)
2x6 @ 45kg (lat pulldown)
2x6 @ 190kg (legpress)
1x6 @ 40kg (lat pulldown)
1x6 @ 180kg (legpress)
* This seems to be too much data for me to put in, next time I will try doing the same weight so that I won't need to remember so much.
Barbell rows + Dumbbell chest fliers (Super-set):
1x6 @ 12.5kg for warm-up (rows)
1 (2x6) @ 9.09kg per arm, total = 18.18kg for warm-up(Dumbbell chest fliers)
2x6 @ 32.5kg (rows)
2 (2x6) @ 11.36kg per arm, total = 22.72kg (Dumbbell chest fliers)
1x6 @ 42.5kg (rows)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (Dumbbell chest fliers)
1x6 @ 47.5kg (rows)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (Dumbbell chest fliers)
*This was the final superset I pulled today, I was still energetic when I did this exercises.
30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 12)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 365 calories burned and about 175 floors climbed.
I had some problems when doing the stepper earlier today. For some reasons, my mouth was too dry and I had to continuously drink water periodically while performing the exercise. I am hoping that I will recover soon so that I can further do heavier weights with the current regime I am on.
All in all, I think today's gym session was productive and I found out that I am actually stronger than I give myself credit for.
I was supposed to hit the gym on Friday, dated 02/01/2008 but I was unable to because I had to have dinner with my parents and my neighbors who just got back from Australia. Nonetheless, I was able to hit the gym today and I just could not say no for the first gym session of 2009.
I arrived at the gym about 3:00 pm and got off the gym at exactly 4:30 pm, total time spent in the gym = 1 hour and 30 mins. Although I was sorta sick today, I still managed to do the entire workout except for the running on the treadmill part.
As such, my workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 12.5kg for warm-up and cool down(biceps)
1x6 @ 12.5kg for warm-up and cool down(skullcrushers)
2x6 @ 22.5kg (biceps)
2x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (skullcrushers)
* I reckon I did great for this as I was able to do the bicep curls at 32.5kg, a good achievement for me.
Deadlifts + One arm dumbbell rows (Super-set):
1x6 @ 20kg for warm-up (Deadlifts)
2 (2x6) @ 13.63kg per arm, total = 27.27kg for warm-up (Rows)
2x6 @ 60kg (Deadlifts)
2 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 70kg (Deadlifts)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 80kg (Deadlifts)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
1x6 @ 90kg (Deadlifts)
* It's been awhile since I deadlift that heavy ie. 90kg, more to come I believe.
Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x6 @ 20kg for warm-up (lat pulldown)
1x6 @ 50kg for warm-up (legpress)
1x12 @ 20kg for cooldown (lat pulldown)
1x6 @ 80kg for cooldown (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 200kg (legpress)
2x6 @ 45kg (lat pulldown)
2x6 @ 190kg (legpress)
1x6 @ 40kg (lat pulldown)
1x6 @ 180kg (legpress)
* This seems to be too much data for me to put in, next time I will try doing the same weight so that I won't need to remember so much.
Barbell rows + Dumbbell chest fliers (Super-set):
1x6 @ 12.5kg for warm-up (rows)
1 (2x6) @ 9.09kg per arm, total = 18.18kg for warm-up(Dumbbell chest fliers)
2x6 @ 32.5kg (rows)
2 (2x6) @ 11.36kg per arm, total = 22.72kg (Dumbbell chest fliers)
1x6 @ 42.5kg (rows)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (Dumbbell chest fliers)
1x6 @ 47.5kg (rows)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (Dumbbell chest fliers)
*This was the final superset I pulled today, I was still energetic when I did this exercises.
30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 12)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 365 calories burned and about 175 floors climbed.
I had some problems when doing the stepper earlier today. For some reasons, my mouth was too dry and I had to continuously drink water periodically while performing the exercise. I am hoping that I will recover soon so that I can further do heavier weights with the current regime I am on.
All in all, I think today's gym session was productive and I found out that I am actually stronger than I give myself credit for.
Sunday, December 28, 2008
Weekend Gym And Non-Gym Session 20/12/2008 to 21/12/2008
Weekend Gym And Non-Gym Session 20/12/2008 to 21/12/2008
Gym Session 20/12/2008
I got back from Jakarta on Wednesday dated 17/12/2008, I was not able to do any gym training sessions after the my Jakarta trip because I was simply too tired and slightly sick. I had some headaches for two days from Thursday to Friday. Hence, I did a gym training session on Saturday dated 20/12/2008.
I think I got into the gym about 10:30 am immediately after my dentist appointment in Damansara Heights and got off about 12:15 pm , total time spent in the gym = 1 hour and 45 minutes. I can't remember the exact time I have spent in the gym as almost one week has lapsed.
Recently, I bought a tub of UN Whey Isolated protein supplement from Ego Nutrition located in the Curve. This tub of protein was to be kept at home for consumption. Here are some photos of the said protein supplement:
1. UN Ultra Whey Iso 2lbs, total damage = RM188
2. Closer look at the whey isolates.
My workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 15.90kg per arm, total = 31.18kg (shoulder)
2x10 @ 11.36kg per arm, total =22.72kg (fliers)
1x10 @ 20.45kg per arm, total = 40.90kg (shoulder)
* Started with something different but do note the weights might not be accurate as I can recall the exact weights I did.
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
Deadlifts + Pulley for upper back - fixed weight (Super-set):
1x10 @ 60kg (deadlifts)
1x10 @ 45kg (pulley)
2x10 @ 70kg (deadlifts)
2x10 @ 50kg (pulley)
1x10 @ 80kg (deadlifts)
1x10 @ 55kg (pulley)
Dumbbells row + Tricep pulldown - fixed weight (Super-set):
1x10 @ 17.5kg (triceps)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (row)
2x10 @ 22.5kg (triceps)
2 (2x10) @ 25kg per arm, total = 50kg (row)
1x10 @ 25kg (triceps)
* Not very sure whether this was correct in terms of the weight and the exercises but 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 = 6.6 (Cool-down)
* Resulted in 387 calories burned and about 4.5 km sprint and jog.
Given that, I was pretty uncomfortable after my dentist appointment due to the fact that my dentist did administer some painkillers for my mouth while he was doing the filling of my tooth. I was still managed to pull off a decent gym session. I reckon I did pretty alright.
Non Gym Session 21/12/2008
On Sunday dated 21/12/2008 early morning, I walked Little Foot around the park again about 9:30 am and this time it was for 8 rounds in the play ground near by. Whilst this did not take a lot of time but I definitely could feel myself starting to perspire.
The stats for the walk as follows:
Sunday, 21/12/2008 Medium cardio session
45 mins walking Little Foot around the park 8 times
* Resulted in 250 calories burned and about 4.8 km walked(estimated)
I was not looking forward to return to work as I had a blast from the Jakarta trip and the recovery period after Jakarta trip. Nonetheless, one should not shy away from one job responsibilities.
Gym Session 20/12/2008
I got back from Jakarta on Wednesday dated 17/12/2008, I was not able to do any gym training sessions after the my Jakarta trip because I was simply too tired and slightly sick. I had some headaches for two days from Thursday to Friday. Hence, I did a gym training session on Saturday dated 20/12/2008.
I think I got into the gym about 10:30 am immediately after my dentist appointment in Damansara Heights and got off about 12:15 pm , total time spent in the gym = 1 hour and 45 minutes. I can't remember the exact time I have spent in the gym as almost one week has lapsed.
Recently, I bought a tub of UN Whey Isolated protein supplement from Ego Nutrition located in the Curve. This tub of protein was to be kept at home for consumption. Here are some photos of the said protein supplement:
1. UN Ultra Whey Iso 2lbs, total damage = RM188
2. Closer look at the whey isolates.
My workout routine is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 15.90kg per arm, total = 31.18kg (shoulder)
2x10 @ 11.36kg per arm, total =22.72kg (fliers)
1x10 @ 20.45kg per arm, total = 40.90kg (shoulder)
* Started with something different but do note the weights might not be accurate as I can recall the exact weights I did.
Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
Deadlifts + Pulley for upper back - fixed weight (Super-set):
1x10 @ 60kg (deadlifts)
1x10 @ 45kg (pulley)
2x10 @ 70kg (deadlifts)
2x10 @ 50kg (pulley)
1x10 @ 80kg (deadlifts)
1x10 @ 55kg (pulley)
Dumbbells row + Tricep pulldown - fixed weight (Super-set):
1x10 @ 17.5kg (triceps)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (row)
2x10 @ 22.5kg (triceps)
2 (2x10) @ 25kg per arm, total = 50kg (row)
1x10 @ 25kg (triceps)
* Not very sure whether this was correct in terms of the weight and the exercises but 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 = 6.6 (Cool-down)
* Resulted in 387 calories burned and about 4.5 km sprint and jog.
Given that, I was pretty uncomfortable after my dentist appointment due to the fact that my dentist did administer some painkillers for my mouth while he was doing the filling of my tooth. I was still managed to pull off a decent gym session. I reckon I did pretty alright.
Non Gym Session 21/12/2008
On Sunday dated 21/12/2008 early morning, I walked Little Foot around the park again about 9:30 am and this time it was for 8 rounds in the play ground near by. Whilst this did not take a lot of time but I definitely could feel myself starting to perspire.
The stats for the walk as follows:
Sunday, 21/12/2008 Medium cardio session
45 mins walking Little Foot around the park 8 times
* Resulted in 250 calories burned and about 4.8 km walked(estimated)
I was not looking forward to return to work as I had a blast from the Jakarta trip and the recovery period after Jakarta trip. Nonetheless, one should not shy away from one job responsibilities.
Sunday, December 7, 2008
Weekend Gym Session 07/12/2008
Weekend Gym Session 07/12/2008
I hate working out on the weekends. I rather spend most of time during the weekend getting more rest, play computer games and watch movies or tv series. After an entire week at work, I would much like to have some ME (my enjoyment) time.
However, due to the fact that I have only pull a single session this week. I decided after talking to my old friend Boon Yen in Adelaide, I should at least do two sessions per week. Thereafter, I proceed to the gym in Damansara Uptown as per usual. I arrived at the gym about 2:40 pm and left the gym about 4:00 pm. Total time spent in the gym = 1 hour 20 mins.
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)
1 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
* Nothing special about this super-set as it was pretty standard for me.
Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
1x10 @ 11.36kg per arm, total =22.72kg (fliers)
2x10 @ 42.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x15 @ 47.5kg (pendley)
2x10 @ 6.81kg per arm, total = 13.63kg (fliers)
* I am doing the proper form for the pendley rows exercises, I managed to breeze through the Dumbbells shoulder fliers though.
Lat Pulldown - fixed weight + Legpress - fixed weight (Super-Set):
1x10 @ 40kg (pulldown)
1x10 @ 190kg (legpress)
2x10 @ 45kg (pulldown)
2x10 @ 210kg (legpress)
1x10 @ 50kg (pulldown)
1x10 @ 220kg (legpress)
* Nothing to yell about, legpress was pretty easy workout. I definitely could have done better for the lat pulldowns.
Barbell shoulder press + Dumbbells row (Super-set):
1x10 @ 32.5kg (shoulder)
1 (2x10) @ 18.18kg per arm, total = 36.36kg (rows)
2x10 @ 42.5kg (shoulder)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (rows)
1x10 @ 47.5kg (shoulder)
1 (2x10) @ 22.72kg per arm, total = 45.45kg (rows)
* I used the Smith machine for my barbell shoulder press workout instead of the benchpress one. Frankly, I don't really like using the Smith machine. However the free weight choice was to use the benchpress which had no back support, so my choices were limited.
29 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 min on treadmill @ effort level = 11 (final sprint)
1 min on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 390 calories burned and about 4.6 km sprint and jog.
I may have to pull another gym session tomorrow as I believe I am unlikely to get another chance in doing two gym sessions next week as both my friends from Australia will be coming over for holiday. Fortunately, today I did a light to medium intensity workout and tomorrow is a public holiday anyways. As such, doing a two consecutive gym session would be my best bet in staying fit before going to Jakarta.
I hate working out on the weekends. I rather spend most of time during the weekend getting more rest, play computer games and watch movies or tv series. After an entire week at work, I would much like to have some ME (my enjoyment) time.
However, due to the fact that I have only pull a single session this week. I decided after talking to my old friend Boon Yen in Adelaide, I should at least do two sessions per week. Thereafter, I proceed to the gym in Damansara Uptown as per usual. I arrived at the gym about 2:40 pm and left the gym about 4:00 pm. Total time spent in the gym = 1 hour 20 mins.
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)
1 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
* Nothing special about this super-set as it was pretty standard for me.
Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
1x10 @ 11.36kg per arm, total =22.72kg (fliers)
2x10 @ 42.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x15 @ 47.5kg (pendley)
2x10 @ 6.81kg per arm, total = 13.63kg (fliers)
* I am doing the proper form for the pendley rows exercises, I managed to breeze through the Dumbbells shoulder fliers though.
Lat Pulldown - fixed weight + Legpress - fixed weight (Super-Set):
1x10 @ 40kg (pulldown)
1x10 @ 190kg (legpress)
2x10 @ 45kg (pulldown)
2x10 @ 210kg (legpress)
1x10 @ 50kg (pulldown)
1x10 @ 220kg (legpress)
* Nothing to yell about, legpress was pretty easy workout. I definitely could have done better for the lat pulldowns.
Barbell shoulder press + Dumbbells row (Super-set):
1x10 @ 32.5kg (shoulder)
1 (2x10) @ 18.18kg per arm, total = 36.36kg (rows)
2x10 @ 42.5kg (shoulder)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (rows)
1x10 @ 47.5kg (shoulder)
1 (2x10) @ 22.72kg per arm, total = 45.45kg (rows)
* I used the Smith machine for my barbell shoulder press workout instead of the benchpress one. Frankly, I don't really like using the Smith machine. However the free weight choice was to use the benchpress which had no back support, so my choices were limited.
29 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 min on treadmill @ effort level = 11 (final sprint)
1 min on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 390 calories burned and about 4.6 km sprint and jog.
I may have to pull another gym session tomorrow as I believe I am unlikely to get another chance in doing two gym sessions next week as both my friends from Australia will be coming over for holiday. Fortunately, today I did a light to medium intensity workout and tomorrow is a public holiday anyways. As such, doing a two consecutive gym session would be my best bet in staying fit before going to Jakarta.
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