Weekend Light Cardio Session 19/07/2008 to 20/07/2008

Weekend Light Cardio Session 19/07/2008 to 20/07/2008

I woke up about 7:30 am on Saturday and 8:30 am on Sunday. I have decided to walk my dog on both Saturday and Sunday. Unfortunately on Saturday, half way though walking my dog it was pouring. On the weekends, I usually take my protein shakes just after waking up. It keeps me full for awhile and gives me good amount of energy for the day.

I append the morning walks from Friday to Sunday as follows:

Friday, 18/07/2008 Medium cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Saturday, 19/07/2008 Light cardio session
10 mins walking the dog to and from the playground
* Resulted in 80 calories burned (estimated) and 600 metres walked (estimated)

Sunday, 20/07/2008 Light cardio session
30 mins walking the dog to and from the playground
* Resulted in 180 calories burned (estimated) and 1.3km walked (estimated)

I am more or less still feeling the effects from the gym sessions on both Tuesday and Thursday this week even after consuming a protein shake a day and two on Saturday. Luckily I will be unlikely to hit the gym tomorrow, therefore I hope that I can recover by tomorrow and hit the gym on Tuesday.

Here are some photos in regards to my dad's sort of home theater setup where I watch some of my movies with friends or family:

1. The entire setup with a very old CRT Television, I think it's 32 inch or slightly more than that.

2. Amplifier from Pioneer and the subwoofer from Klipsch

3. Wall mount rear speakers from Klipsch

4. Lazy man's remote from Pioneer (Amplifier), Astro (Paid TV) and Toshiba (TV Remote)

Work Day Gym Session 17/07/2008

Work Day Gym Session 17/07/2008

A slow day at work today, today's work required me to use all my brain juices. By the time I hit the gym, I was pretty much brain dead. Meanwhile, I reckon that I have not burn enough calories to stimulate a body fat loss at the moment as I seem to be gaining weight but my waist have become smaller, odd indeed.

I append the morning walks as follows:

Wednesday, 16/07/2008 Heavy cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff

* Resulted in 200 calories burned (estimated)
20 mins walk around 1 Utama after lunch without carrying anything
* Resulted in 130 calories burned (estimate)

Thursday, 17/07/2008 light cardio session
15 mins walked from carpark to office with 4kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

As per usual, I arrived at the gym about 6:30 pm and got off exactly at 8:35 pm. Total time spent in gym = 2 hours 5 mins. This gym session was a significantly lighter than the usual workout I do. However, I managed to finish in time and also do most of the exercises.

My gym workout routine are as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 45 calories burned

Standing barbell shoulder press + Dumbbells chest fliers (Super-set):
2x10 @ 37.5kg (shoulders)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
2x10 @ 42.5kg (shoulders)
2x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg extension (fixed weight) (Super-set):
1x10 @ 55kg (lat pulldown)
2x10 @ 60kg (leg extension)
2x10 @ 45kg (lat pulldown)
1x10 @ 55kg (leg extension)
1x10 @ 50kg (lat pulldown)

Woodchopper + One arm dumbbell row (Super-set):
2 (2x10) @ 22.72kg per arm, total = 45.45kg (back)
2 (2x10) @ 12.5kg per arm, total = 25kg (woodchopper)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (back)
2 (2x10) @ 15kg per arm, total = 30kg (woodchopper)
* This may seem light but woodchopper and one arm dumbbell rows are really tiring, especially when doing in the end of the training.

30 mins on crosstrainer @ effort level = 8
1 mins on crosstrainer @ effort level = 6
* Resulted in 1.4km walked and 260 calories burned.

30 mins on strider @ effort level = 25
* Resulted in 12.94km strided and 790 calories burned. I personally find this ridiculous, it was more like 240 calories burned.

Total calories burned for the day = 675 calories (excluding weight exercises)

I am totally exhausted and the moment, I reckon my body has take a beating from Tuesday's gym session and today's gym session as well. I am planning to do some light - medium cardiovascular sessions on the weekend. I have not walked my dog like for almost a month. Probably a good idea to start walking him again.

Work Day Gym Session 15/07/2008

Work Day Gym Session 15/07/2008

I was having a real bad stomachache for the whole day at work since yesterday. I reckon I took a dump at least 4 times today or more. However, that did not stop me from hitting the gym. I was again doing my super-sets workout routine. Whilst I was able to do 8 weight exercises, I was not able to finished my 1 hour cardiovascular session today. I only did 40 mins worth of cardiovascular exercises.

Anyway for record purposes, here are the stats for the morning walks since last Friday:

Friday, 11/07/2008 Light cardio session
15 mins walked from carpark to office.
* Resulted in 110 calories burned (estimated)

Monday, 14/07/2008 Medium cardio session
30 mins walked from carpark to office and vice versa.

* Resulted in 180 calories burned (estimated)

Tuesday, 15/07/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of gym equipment.
* Resulted in 130 calories burned (estimated)

I started to retake my Lipo6 capsules again, I took one every morning instead of 4 for the whole day. Whilst I would like to lay off that fat-burner, there is still a lot more capsules left and I have paid good money for it so what the heck. I arrived at the gym about 6:30 pm and left the gym about 8:20 pm, total time spent in the gym = 1 hours 50 mins.

My gym workout routine are as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 45 calories burned

Barbell bicep curls + Standing tricep curls (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.72kg (biceps)
3x10 @ 22.72kg (triceps)

Inclined barbell benchpress + Dumbbells shoulder fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder)
2x10 @ 60kg (benchpress)
2x10 @ 9.09kg per arm, total =18.18kg (shoulder)
* This super-set exercises have more or less worn me out big time.

Pendley Rows + Pullover (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 27.27kg (pullover)
3x10 @ 42.5kg (pendley)
2x10 @ 29.54kg (pullover)

Squats:
2x10 @ 70kg
1x10 @ 90kg
1x12 @ 100kg
* I still do not dare to super-set my squats with some other exercise for the fear of safety.

Alternate dumbbell curls:
2 (2x10) @ 11.36kg per arm, total = 22.72kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg
* My final weight exercises and I was totally kaput by now.

30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 220 calories burned.

10 mins on exercise bike @ effort level = 8
* Resulted in 2.1 km cycled and 100 calories burned

Total calories burned for the day= 450 calories

After my gym session, I went straight home and had my spaghetti and char siew dinner cooked by my mum, thanks mum. Her cooking is always the best.

I watch the debate between Anwar (from PR) and Shabery (from BN) while having my dinner. Frankly, I think Barisan Nasional really needs some talented people to debate serious issues like subsidies, economic and political situations. In addition, I doubt that Shabery would be able to find work in any other countries given that his style of blaming everybody else, blaming the past and does not give any constructive arguements.

Malaysia needs a better leader, not a sleeping beauty and definitely not a womanizer who can't keep his dick in his pants.

Work Day Gym Session 10/07/2008

Work Day Gym Session 10/07/2008

Today I was so tempted to skip gym since lunch time. Towards 5 pm I was so hungry that I took my whey protein shake before the gym session. Fortunately I did not skip gym, instead I was able to do 8 weight exercises thanks to super setting all the way.

Anyway for record purposes, here are the stats for the morning walks:

Wednesday, 09/07/2008 Medium cardio session
30 mins walked from carpark to office and vice versa with 3kg worth of stuff

* Resulted in 200 calories burned (estimated)

Thursday, 10/07/2008 light cardio session
15 mins walked from carpark to office with 4kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

Even with the cardiovascular session in the morning, I am still able to pull off a full gym session after work. Not too shabby eh? I arrived at the gym about 6:30 pm and left the gym about 8:40 pm, total time spent in the gym = 2 hours 10 mins.

My gym workout routine are as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 40 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 25kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
1x10 @ 27.27kg (triceps)
1x10 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg extension (fixed weight) (Super-set):
1x10 @ 40kg (lat pulldown)
1x10 @ 60kg (leg extension)
1x10 @ 45kg (lat pulldown)
2x10 @ 55kg (leg extension)
2x10 @ 50kg (lat pulldown)
1x10 @ 65kg (leg extension)

Flat barbell benchpress + Pullover (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 27.27kg (pullover)
2x10 @ 60kg (benchpress)
2x10 @ 29.54kg (pullover)

Dumbbells shoulder press + One arm dumbbell row (Super-set):
3x10 @ 15.09kg per arm, total = 31.81kg (shoulder)
2x10 @ 22.72kg per arm, total = 45.45kg (back)
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder)
2x10 @ 20.45kg per arm, total = 40.90kg (back)

60 mins on crosstrainer @ effort level = 8
3 mins on crosstrainer @ effort level = 6
* Resulted in 2.3km walked and 550 calories burned.

Total calories burned for the day = 670 calories

I definitely want to improve the weight I do while supersetting. Whilst super-setting saves significant amount of time, I have to do about 70-80% my usual work load. In addition, I feel a lot more tired from the workout than the usual ones without a lot of DOMS and recovery seems to be a lot faster than usual.

I really would like to do 3 gym sessions per week if possible but let's see how this weekends goes by.

Work Day Gym Session 08/07/2008

Work Day Gym Session 08/07/2008

Just another day at work, nothing special. One new Vacation Trainee (VT) joined us early this week. I am currently training both the new staff and this new VT. Both of them are really young, I wish I was that young too.

First to get rid of this as per usual, stats for the walks to/from office:

Monday, 30/06/2008 Medium cardio session
15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)

* Resulted in 130 calories burned (estimated)

With the new improvement to my gym session today, I was able to finish 8 weight exercises while still doing 60 mins of cardiovascular exercises. arrived in the gym at 6:30 pm and got off about 8:40 pm. Total time spent in gym = 2 hours and 10 mins.

My workout routine for the day is as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 40 calories burned

Standing military press + Dumbbells shoulder fliers (Super-set):
2x10 @ 32.5kg (military press)
3x10 @ 6.81kg per arm, total =13.63kg (shoulder fliers)
2x10 @ 37.5kg (military press)
1x10 @ 9.09kg per arm, total =18.18kg (shoulder fliers)

Barbell bicep curls + Skullcrushers (Super-set):
1x10 @ 18.18kg (bicep)
1x10 @ 18.18kg (skullcrushers)
3x10 @ 22.72kg (biceps)
3x10 @ 22.72kg (skullcrushers)

Pendley row + Dumbbells chest fliers (Super-set):
2x10 @ 32.5kg (pendley-row)
1x10 @ 9.09kg per arm, total = 18.18kg (chest fliers)
2x10 @ 37.5kg (pendley-row)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
1x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)

Squats:
1x10 @ 70kg
2x10 @ 90kg
1x10 @ 100kg

Alternate dumbbell curls:
2 (2x10) @ 11.36kg per arm, total = 22.72kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg

30 mins on stepper @ effort level = 9
1 min on stepper @ effort level = 5
* Resulted in 155 floors climbed and 340 calories burned

5 mins on crosstrainer @ effort level = 9
20 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 6
* Resulted in 1.2 km walked and 255 calories burned

Total calories burned for the day = 635 calories

Not too shabby, I am totally spent for the day. Hopefully I will be able to hit the gym again either on Thursday or Friday. I reckon that there won't be much DOMS that I would be suffering from but I will just feel slightly more fatigue than my usual workout.

Hopefully this new routine can melt my body fat away far more effectively. Thanks for reading.

Work Day Non Gym Sessions 03/07/2008 to 04/07/2008

Work Day Non Gym Sessions 03/07/2008 to 04/07/2008

Sorry for the late entry, I was taking a break from updating my workout journal for almost a week.
I did not hit the gym on Thursday as I was not feeling well. On Friday, instead of going to gym which I tend to usually do, I ended up going out with my team for a department dinner.

The reason we had this department dinner was to celebrate our success in QPR review by a partner from China. The dinner was held in Rakuesen (Not sure of the spelling), I ordered beef noodle soup which seems alright but a bit pricey for me. After dinner, we hang out in Sumo located in Sri Hartamas until 12 midnight.

It was a decent outing however I still would like to be in the gym working out like usual. During the weekend, I was just too lazy to work out and I spend my entire weekend at home chilling out and watching movies.

Anyway the stats for morning walks are as follows:

Thursday, 03/07/2008 Light cardio session

15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)
* Resulted in 130 calories burned (estimated)

Friday, 04/07/2008 Light cardio session

15 mins walked from carpark to office and vice versa with 4kg worth of stuff
* Resulted in 110 calories burned (estimated)

Here are some photos from the GTPS Training in Singapore:

1. The entire group members of the GTPS Training

2. My room / office in M-Hotel - Definitely more luxurious than my actual room in Malaysia.

Work Day Gym Session 01/07/2008

Work Day Gym Session 01/07/2008

Nothing special this week, got back to work on Monday. I really could use a long whole week holiday kinda situation but alas stuck at work.

Stats for the walks to/from office:

Monday, 30/06/2008 Medium cardio session

30 mins walked from carpark to office and vice versa with 3kg worth of stuff

* Resulted in 220 calories burned (estimated)

Tuesday, 01/07/2008 Medium cardio session

15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)
* Resulted in 130 calories burned (estimated)

Wednesday, 02/07/2008 Medium cardio session

30 mins walked from carpark to office and vice versa with 3kg worth of stuff

* Resulted in 220 calories burned (estimated)

I have made a lot of modification to my gym workout routine these days and I will continue to do this particular workout routine for about 3 months or more.

Basically, I have heavily relied on supersets for 4 exercises to be more time efficient whilst being able to finish my gym session on time. I arrived at the gym at 6:20 pm and finished at 8:20 pm. Total time spent in gym = 2 hours.

Enough of my lengthy explanation, my workout routine for the day is as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 40 calories burned

Inclined barbell benchpress:

2x10 @ 50kg
2x10 @ 57.5kg

Dumbbells bicep curls + tricep overhead extensions (Super-set):

2 (2x10) @ 11.36kg, total = 22.72kg (biceps)
2x10 @ 25kg (triceps)

2 (2x10) @ 13.63kg, total = 27.27kg (biceps)

1x10 @ 27.27kg (triceps)

1x10 @ 29.54kg (triceps)
* I reckon that this is 60% - 80% of the weight I usually do, seems reasonable

Dumbbells rows + pullover (Super-set):
2 (2x10) @ 20.45kg, total = 40.90kg (back)
2x10 @ 27.27kg (chest)
2 (2x10) @ 22.72kg, total = 45.44kg (back)
2x10@ 29.54kg (chest)
* I reckon that this is 60% - 80% of the weight I usually do, seems reasonable

Leg-press (fixed weight):
1x10 @ 150kg
1x10 @ 160kg
2x10 @ 180kg

Lat pulldown:
2x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
*I seriously should consider doing more of this as it seems to be my weak point.

10 mins on stepper @ effort level = 9
20 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 8
* Resulted in 160 floors climbed and 340 calories burned.

30 mins on crosstrainer @ effort level = 9
1 min on crosstrainer effort level = 5 * Resulted in 1.2 km walked and 260 calories burned.

Total calories burned = 770 calories burned (including the early morning walked)

I was able to finish gym within a shorter period than expected ie. 2 hours instead of the usual 2 hours and 30 mins. Not only I am able to do 7 weight exercises instead of the usual 6 weight exercises, I also do not feel significantly fatigue nor having lotsa DOMS. I believe this is the way to go, I will retain this workout routine and I will fit more supersets ie. 6 weight exercises (superset) and one compound work out.

4 sets of 10 repetitions seems quite useful at the time being. I will not follow the advices given by the personal trainer from Fitness First Uptown, I sincerely DO NOT believe training to failure is a great idea.

Training to failure in my opinion will only drained my stamina so significantly that I will probably end up doing a half-ass gym session which is pretty much pointless.

Stay tune for more.....Cheers