Election day light cardiovascular exercise day 08/03/2008
I have voted in the primary school with my mum today.
Walked all the way from my house to the primary school nearby and back home.
Total distance walked approximately 2.0 km.
Total time walked 45 minutes.
58.9% of the 10.9 million registered voters cast according to Malaysiakini.
* We are eagerly awaiting results for the elections. Let's hope it's good enough for all of us.
Cheers
Saturday, March 8, 2008
Thursday, March 6, 2008
Work day gym session 06/03/2008
Work Day (Easy) Gym Session 06/03/2008
I work till 6:10 pm today, got into gym by 6:15 pm. Left gym at 9:00 pm. Funny thing happened today, while creatine is supposed to retain water, I actually sweat two t-shirt wet to the maximum. Why? I have no idea. Total time spent in gym = 2 hours 45 minutes
Today work out routine are as follows (it's a bit easier then usual because I am extremely tired mentally.) :
5 minutes on the rowing machine @ effort level = 10
Lawnmower Row (Half deadlifts plus one arm row) :
1x15 35lbs per arm, total = 70lbs
1x15 40lbs per arm, total = 80lbs
1x15 30lbs per arm, total = 60lbs
Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs
Dumbbell bicep curls:
3x15 35lbs per arm, total = 70lbs
Tricep overhead extension:
2x15 60lbs
2x15 65lbs
Standing barbell military press:
3x15 50lbs
Inclined legpress:
1x15 150kg
1x15 170kg
1x15 190kg
Dumbbells chest fliers:
3x15 30lbs per arm, total = 60lbs
* Easy in terms that I didn't do benchpress, squats or deadlifts as per usual.
30 minutes stepper @ effort level = 12
1 min stepper @ effort level = 10
* Resulted in 182 stairs climbed and 385 calories burned.
30 minutes treadmill @ 7.0 kmph, gradient = 5.0%
1 min treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 3.40km walked and 260 calories burned
Will I be able to do a single cardiovascular session tomorrow? Tune in to find out.
Meanwhile keep on rocking.
I work till 6:10 pm today, got into gym by 6:15 pm. Left gym at 9:00 pm. Funny thing happened today, while creatine is supposed to retain water, I actually sweat two t-shirt wet to the maximum. Why? I have no idea. Total time spent in gym = 2 hours 45 minutes
Today work out routine are as follows (it's a bit easier then usual because I am extremely tired mentally.) :
5 minutes on the rowing machine @ effort level = 10
Lawnmower Row (Half deadlifts plus one arm row) :
1x15 35lbs per arm, total = 70lbs
1x15 40lbs per arm, total = 80lbs
1x15 30lbs per arm, total = 60lbs
Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs
Dumbbell bicep curls:
3x15 35lbs per arm, total = 70lbs
Tricep overhead extension:
2x15 60lbs
2x15 65lbs
Standing barbell military press:
3x15 50lbs
Inclined legpress:
1x15 150kg
1x15 170kg
1x15 190kg
Dumbbells chest fliers:
3x15 30lbs per arm, total = 60lbs
* Easy in terms that I didn't do benchpress, squats or deadlifts as per usual.
30 minutes stepper @ effort level = 12
1 min stepper @ effort level = 10
* Resulted in 182 stairs climbed and 385 calories burned.
30 minutes treadmill @ 7.0 kmph, gradient = 5.0%
1 min treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 3.40km walked and 260 calories burned
Will I be able to do a single cardiovascular session tomorrow? Tune in to find out.
Meanwhile keep on rocking.
Wednesday, March 5, 2008
Work Day Gym Session 04/03/2008
Work Day Gym Session 04/03/2008
I had to work quite intensively at work today. Fortunately, I managed to get off work at 6:00 pm, arrived in the gym at 6:15 pm. Finished gym at the usual 9:00 pm. Total time spent in gym = 2 hours 45 minutes. Relatively shorter as I was doing 3x15 reps for most weight exercises except for a few.
My workout routines are as follows:
5 mins on rowing machine @ effort level =10
Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
* Rest 3-6 seconds in between each mini sets
Shoulder press + squats:
1x12 30lbs per arm, total = 60lbs
1x14 25lbs per arm, total = 50lbs
1x14 20lbs per arm, total = 40lbs
Squats:
1x15 70kg
1x12 100kg
1x12 100kg
Standing barbell bicep curls:
1x15 40lbs
2x15 50lbs
Lateral Row:
1x15 20kg per arm, total =40kg
2x15 30kg per arm, total =60kg
Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg
Flat benchpress:
1x8 50kg
*Too tired to do this so couldn’t be bother, just did one set and off to the next exercise.
Alternate hammer curls:
1x15 20lbs per arm, total = 40lbs
2x15 25lbs per arm, total = 50lbs
30 minutes stepper @ effort level = 12
1 minute stepper @ effort level = 10
* Resulted in 178 floors climbed and 404 calories burned.
30 minutes treadmill @ speed = 6.5 to 7.0, gradient = 4% to 5%
1 minute treadmill @ speed 6.5, gradient = 0%
* Resulted in 3.3 km walked with 230 calories burned.
I will be doing another gym session on Thursday. I was unable to do the next gym session on Friday as I was struck down by my own high blood pressure / hypertension previously (I think). The doctor did say I had a borderline case of high blood pressure / hypertension case. We’ll see on Friday where I would probably do my 1 hour 50 minutes cardiovascular session again.
Cheers
I had to work quite intensively at work today. Fortunately, I managed to get off work at 6:00 pm, arrived in the gym at 6:15 pm. Finished gym at the usual 9:00 pm. Total time spent in gym = 2 hours 45 minutes. Relatively shorter as I was doing 3x15 reps for most weight exercises except for a few.
My workout routines are as follows:
5 mins on rowing machine @ effort level =10
Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
* Rest 3-6 seconds in between each mini sets
Shoulder press + squats:
1x12 30lbs per arm, total = 60lbs
1x14 25lbs per arm, total = 50lbs
1x14 20lbs per arm, total = 40lbs
Squats:
1x15 70kg
1x12 100kg
1x12 100kg
Standing barbell bicep curls:
1x15 40lbs
2x15 50lbs
Lateral Row:
1x15 20kg per arm, total =40kg
2x15 30kg per arm, total =60kg
Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg
Flat benchpress:
1x8 50kg
*Too tired to do this so couldn’t be bother, just did one set and off to the next exercise.
Alternate hammer curls:
1x15 20lbs per arm, total = 40lbs
2x15 25lbs per arm, total = 50lbs
30 minutes stepper @ effort level = 12
1 minute stepper @ effort level = 10
* Resulted in 178 floors climbed and 404 calories burned.
30 minutes treadmill @ speed = 6.5 to 7.0, gradient = 4% to 5%
1 minute treadmill @ speed 6.5, gradient = 0%
* Resulted in 3.3 km walked with 230 calories burned.
I will be doing another gym session on Thursday. I was unable to do the next gym session on Friday as I was struck down by my own high blood pressure / hypertension previously (I think). The doctor did say I had a borderline case of high blood pressure / hypertension case. We’ll see on Friday where I would probably do my 1 hour 50 minutes cardiovascular session again.
Cheers
Thursday, February 28, 2008
Work day gym session 28/02/2008
Work day gym session 28/02/2008
Today was just another day at the office, I got off work at 6:30pm, arrived at gym at 6:40 pm approximately and left at 9:00 pm sharp. Total time spent in gym = 2 hours and 20 mins
I would say that all the exercises I did today are of cardiovascular exercise. 1 hour 50 minutes plus of cardiovascular exercise. Super Cardiovascular exercise entry, anyway the exercises I did are as follows:
20 mins rowing @ effort level = 10 (max effort)
30 mins stepper @ effort level = 12
1 min stepper @ effort level = 10
31 mins crosstrainer @ effort level = 10
30 mins strider @ effort level = 25
1 min strider @ effort level = 12
Light stretches for 10 minutes
In my opinion, I would be able to burn high amount of calories with such many and long cardio session. Given that it isn't as taxing as weight lifting, I might do something of similar on Sunday. I hope I will be able to go to gym tomorrow as well though.
Cheers
Today was just another day at the office, I got off work at 6:30pm, arrived at gym at 6:40 pm approximately and left at 9:00 pm sharp. Total time spent in gym = 2 hours and 20 mins
I would say that all the exercises I did today are of cardiovascular exercise. 1 hour 50 minutes plus of cardiovascular exercise. Super Cardiovascular exercise entry, anyway the exercises I did are as follows:
20 mins rowing @ effort level = 10 (max effort)
30 mins stepper @ effort level = 12
1 min stepper @ effort level = 10
31 mins crosstrainer @ effort level = 10
30 mins strider @ effort level = 25
1 min strider @ effort level = 12
Light stretches for 10 minutes
In my opinion, I would be able to burn high amount of calories with such many and long cardio session. Given that it isn't as taxing as weight lifting, I might do something of similar on Sunday. I hope I will be able to go to gym tomorrow as well though.
Cheers
Tuesday, February 26, 2008
Work day gym session 26/02/2008
Work day gym session 26/02/2008
Today, I took my first protein + creatine shake before. I have never feel so much strength and stamina from taking creatine burning inside me. I walked from my work place to the gym which usually take 10 minutes (shorten to 5 minutes so much) No joking, I felt like I can't wait to get into gym and go nuts with the exercise. I arrived at gym @ 6:00 pm and left the gym @ 8:40 pm. Total time spent = 2 hours + 40 minutes
I would say my exercise routine today was a bit nuts, in fact I feel that I still can continue my cardiovascular exercises at this hour:
5 minutes Rowing machine @ effort level = 10, distance nearly reach 1km, about 950m (usually it's only about 600-700m)
Flat Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
Pullover:
2x15 60lbs
2x15 65lbs
Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 27.5lbs per arm, total = 55lbs
1x15 30lbs per arm, total = 60lbs
Inclined legpress:
1x15 100kg
1x15 150kg
1x15 180kg
1x15 190kg
Standing bicep curls:
1x15 40lbs
3x15 50lbs
5 minutes Exercise bike @ effort level = 10
Dumbbell fliers for chest:
1x15 20lbs
1x15 25lbs
1x15 30lbs
1x15 35lbs
*I can't believe after all those exercise I was still able to run, usually I'll just walk. (I am really not use to the benchpress with mutiple sets plus the woodchopper)
30 minutes on treadmill @ 9.6kmph
16 minutes on treadmill @ 6.6kmph
Total length run + walk = 6.92 km
Lat pulldown:
1x10 55kg
10 minutes on strider @ effort level = 25 (maximum)
Funny, that I still feel sorta energetic after all those exercises. Really love the creatine, I wonder what would happen if you mix creatine with fat burners. Probably even more insane results.
Today, I took my first protein + creatine shake before. I have never feel so much strength and stamina from taking creatine burning inside me. I walked from my work place to the gym which usually take 10 minutes (shorten to 5 minutes so much) No joking, I felt like I can't wait to get into gym and go nuts with the exercise. I arrived at gym @ 6:00 pm and left the gym @ 8:40 pm. Total time spent = 2 hours + 40 minutes
I would say my exercise routine today was a bit nuts, in fact I feel that I still can continue my cardiovascular exercises at this hour:
5 minutes Rowing machine @ effort level = 10, distance nearly reach 1km, about 950m (usually it's only about 600-700m)
Flat Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
Pullover:
2x15 60lbs
2x15 65lbs
Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 27.5lbs per arm, total = 55lbs
1x15 30lbs per arm, total = 60lbs
Inclined legpress:
1x15 100kg
1x15 150kg
1x15 180kg
1x15 190kg
Standing bicep curls:
1x15 40lbs
3x15 50lbs
5 minutes Exercise bike @ effort level = 10
Dumbbell fliers for chest:
1x15 20lbs
1x15 25lbs
1x15 30lbs
1x15 35lbs
*I can't believe after all those exercise I was still able to run, usually I'll just walk. (I am really not use to the benchpress with mutiple sets plus the woodchopper)
30 minutes on treadmill @ 9.6kmph
16 minutes on treadmill @ 6.6kmph
Total length run + walk = 6.92 km
Lat pulldown:
1x10 55kg
10 minutes on strider @ effort level = 25 (maximum)
Funny, that I still feel sorta energetic after all those exercises. Really love the creatine, I wonder what would happen if you mix creatine with fat burners. Probably even more insane results.
Saturday, February 23, 2008
Weekend light cardio session 23/02/2008
Light Cardio Session at home 23/02/2008
I have an exercise bike at home in light of my cutting phase, I have added some random light cardio session when I am not too tired.
35 minutes on exercise bike @ effort level between 6-9
Here are some of my photos for my pre-supplement body shape (the uncut version):
I understand I still have a lot of body fat to burn. Please bear in mind that I have achieved this size without any supplements. I will purchase some supplements tomorrow. I will take the following supplements:
1. ON whey protein supplement
2. Creatine (if my bonus is more than enough to cover this)
3. Fish oil (two capsules a day)
4. Natural fat burner (3 cups of green tea per day)
5. Any brand Multi-Vitamin
Cheers
I have an exercise bike at home in light of my cutting phase, I have added some random light cardio session when I am not too tired.
35 minutes on exercise bike @ effort level between 6-9
Here are some of my photos for my pre-supplement body shape (the uncut version):
I understand I still have a lot of body fat to burn. Please bear in mind that I have achieved this size without any supplements. I will purchase some supplements tomorrow. I will take the following supplements:1. ON whey protein supplement
2. Creatine (if my bonus is more than enough to cover this)
3. Fish oil (two capsules a day)
4. Natural fat burner (3 cups of green tea per day)
5. Any brand Multi-Vitamin
Cheers
Friday, February 22, 2008
Work day gym session 22/02/2008
Work day gym session 22/02/2008
TGI Friday, mate. As we all know, Friday for me is training until I go nuts day. Thanks to some delay at work, I got into gym at 6:40 pm and left gym again at 9:00 pm. Total time spent = 2 hours and 20 mins. I was not able to completed by cardiovascular session. Hence, I will probably do some exercise bike tomorrow and hit the gym on Sunday.
My exercise routines were as follows:
5 mins rowing machine @ effort level = 10
Shoulder press + Squats:
1x15 30lbs per arm, total = 60lbs
1x12 35lbs per arm, total = 70lbs
1x15 35lbs per arm, total = 70lbs
Inclined Benchpress:
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 50kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
* I was a bit tired from doing this, maybe it was due to the benchpress I did on Wednesday.
Barbell Bicep Curls + Squats:
1x15 40lbs
2x15 50lbs
* Seems to be improving with my new creation exercise, or so I thought.
Squats:
1x15 70kg
1x12 90kg
1x15 90kg
Barbell Tricep Curls:
1x15 50lbs
1x15 71.5lbs
1x12 71.5lbs
Lawnmower (Half deadlift + one arm row):
2x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs
30 mins on treadmill @ 7.0 kmph and gradient = 6.0
1 min on treadmill @ 5.0 kmph and gradient = 3.0
15 mins on crosstrainer @ effort level = 10
* I did not have enough time to finish my crosstrainer (usually 30 mins) today as my sister came to pick me up at 9:00 pm sharp.
That's it for now folks, let's see what comes up tomorrow and the day after. Meanwhile, keep on rock.
Cheers
TGI Friday, mate. As we all know, Friday for me is training until I go nuts day. Thanks to some delay at work, I got into gym at 6:40 pm and left gym again at 9:00 pm. Total time spent = 2 hours and 20 mins. I was not able to completed by cardiovascular session. Hence, I will probably do some exercise bike tomorrow and hit the gym on Sunday.
My exercise routines were as follows:
5 mins rowing machine @ effort level = 10
Shoulder press + Squats:
1x15 30lbs per arm, total = 60lbs
1x12 35lbs per arm, total = 70lbs
1x15 35lbs per arm, total = 70lbs
Inclined Benchpress:
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 50kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
* I was a bit tired from doing this, maybe it was due to the benchpress I did on Wednesday.
Barbell Bicep Curls + Squats:
1x15 40lbs
2x15 50lbs
* Seems to be improving with my new creation exercise, or so I thought.
Squats:
1x15 70kg
1x12 90kg
1x15 90kg
Barbell Tricep Curls:
1x15 50lbs
1x15 71.5lbs
1x12 71.5lbs
Lawnmower (Half deadlift + one arm row):
2x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs
30 mins on treadmill @ 7.0 kmph and gradient = 6.0
1 min on treadmill @ 5.0 kmph and gradient = 3.0
15 mins on crosstrainer @ effort level = 10
* I did not have enough time to finish my crosstrainer (usually 30 mins) today as my sister came to pick me up at 9:00 pm sharp.
That's it for now folks, let's see what comes up tomorrow and the day after. Meanwhile, keep on rock.
Cheers
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