Weekend Paintball Session 09/09/2008

Weekend Paintball Session 09/09/2008

Although I did a gym session on Friday, I woke up early on Saturday dated 09/09/2008 ie. about 7:00 am. My cousin picked me and my sister up about 8:00 am and we picked up another two of her work colleagues. After that, we had our breakfast in a corner coffeeshop in Paramount.

We arrived at the paintball area known as NPNG Sports Centre about 10:00 am and got all the equipments required to play about 11:00 am. The whole session took about 2 hours and we had about 200 bullets (paint balls which were yellow), it was a really enjoyable and fun experience that I won't mind doing it for a 2nd time.

The game type we played was Capture the Flag (CTF). This is a very standard game in First Person Shooter (FPS) on the PC. Basically, there are two teams and each team will try to capture the flag located in the middle of the field. Upon obtaining the flag, one would need to run back to their home base to score a point.

I tried to capture the flag twice but was shot at several times. On the other hand, I shot someone 3 times and I was shot at several times by a few people from the opposition team.

Unfortunately, I was not able to obtain the photos by the time I post this. Hence, I will post photos from Yee Young's 25th birthday celebration in Malaysia:

1. Yee Jin, Joon Shiong, Yee Young, Me and Sai Mun with a lot of booze.

2. The birthday boy and his girlfriend
3. Twenty-five cup cakes, all for Yee Young
4. Nicely arranged cupcakes to represent 25.*Thanks to Sheau Yih for the edited photos. That event was a great time as well.

Work Day Gym Session 08/08/2008

Work Day Gym Session 08/08/2008

I am preparing this entry during lunch hour today as I have decided to replace my lunch with whey protein shakes for the coming weeks. This is because I believed that the cost for a protein shake is far cheaper than any lunch set or menu in 1Utama. I usually spend about RM12 to RM20 for lunch which is not very affordable given my current salary.

Here are the walks for morning and during lunch hours I performed:

Wednesday, 06/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)

* Resulted in 100 calories burned (estimated)

Thursday, 07/08/2008 Medium cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

30 mins walked during lunch time to and fro MPH in 1Utama (without any weights)

* Resulted in 200 calories burned (estimated)

Friday, 08/08/2008 Medium cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

20 mins walked during lunch time to and fro Delicious in 1Utama (without any weights)

* Resulted in 160 calories burned (estimated)

Also, these days I will not be able to use MSN or eBuddy at work for good. That is even after working hours too. Given that I no longer check forums and only reply messages in Windows Messengers, this is bummer for me.

I understand I was supposed to hit the gym yesterday and the day before. Unfortunately for my friend was not able to make it, therefore I did not have transport to Fitness First Curve last night. Regardless of that, I am still going to hit the gym today and do my usual intensive full body workout.

I arrived at the gym at 6:30 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 15 mins.

My workout routine:

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

Sitting dumbbells shoulder press + pullover (Super-set):
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 27.27kg (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)
2x10 @ 29.54kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg

Dumbbells bicep curls + Standing dumbbell tricep 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 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg press (fixed weight) (non super-set):
2x10 @ 45kg (lat pulldown) - Super set
1x10 @ 140kg (leg press) - Super set
1x10 @ 30kg (leg curl)
2x10 @ 55kg (lat pulldown)
1x10 @ 150kg (leg press)
1x10 @ 50kg (lat pulldown)
1x10 @ 160kg (leg press)
* Somebody was using the machine therefore I did not do my usual super-sets

Inclined benchpress + Squats (super-set 2x only):
2x10 @ 50kg (benchpress)
2x10 @ 75kg (squats)
2x10 @ 60kg (benchpress)
2x10 @ 82.5kg (squats)
1x15 @ bodyweight squat

25 mins on stepper @ effort level = 9
5 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 4 (cool down)
* Resulted in 160 floors climbed and 330 calories burned

5 mins on crosstrainer @ effort level = 9
25 mins on crosstrainer @ effort level = 8
1 min on cross trainer @ effort level = 4
* Resulted in 1.3 km walked and 270 calories burned

Total calories burned for the day = 935 calories

All in all a decent workout for today, I missed the Beijing Olympic opening briefly. I was not going to sacrifice my training for this as I feel quite fat these days.

I might give Velocity diet a try when I am not too busy at work probably around December.

Work Day Gym session 05/08/2008

Work Day Gym session 05/08/2008

It was almost one week since my last gym session, I hate skipping gym due to my own laziness. The week before I only hit the gym once. I should have hit the gym on last Friday night as well. My bad....

Good thing for the morning walk I perform on a daily basis, here are the stats:

Thursday, 31/07/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Monday, 04/08/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Tuesday, 05/08/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)
* Resulted in 100 calories burned (estimated)

I arrived at the gym late today about 7:20 pm and got off from the gym exactly at 8:45 pm. Total time spent in the gym = 1 hour and 25 mins. I wish I could spend a wee bit more time in completing my usual 1 hour cardiovascular session.

Anyway my workout routine is as follows:

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

Barbell bicep curls + Standing barbell tricep curls (Super-set):
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
2x10 @ 27.25kg (biceps)
2x10 @ 27.25kg (triceps)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* Didn't feel too good after this exercise today.

Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 6.81kg per arm, total = 13.36kg (fliers)
2x10 @ 42.5kg (pendley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x13 @ 32.5kg (pendley)
* Non too bad but I did not have enough energy to do squats today.

Alternate dumbbell curls + Tricep pull down fixed weight (Super-set):
1 (2x10) @ 9.09kg per arm, total = 18.18.kg (curls)
1x10 @ 15kg (triceps)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 25kg (triceps)
1 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x12 @ 25kg (triceps)
* My final super set exercises and I was totally kaput by now.

20 mins on the stepper @ effort level = 9
5 mins on stepper @ effort level = 12
* Resulted in 250 calories burned and about 120 floors climbed (can't really recall)

Total calories burned for the day = 395 calories

This gym session was no where enough. Therefore, I will hit the gym again tomorrow night. I will focus more on cardiovascular exercises tomorrow and may do just one compound weight exercise, probably squats.

Starting next week, I will be hitting the gym 3 times on weekdays and maybe 4 times on some occasions. Hopefully this will net me better results.

Weekend PC Fair and Bentong Trip 02/08/2008 to 03/08/2008

Weekend PC Fair and Bentong Trip 02/08/2008 to 03/08/2008

I was pretty upset last week and having a time off session on the weekend was what I really needed at the moment. At first, I was going to hit the gym on Saturday dated 02/08/2008. My cousin gave me a call and we head to PC Fair in KLCC Conventional Halls.

PC Fair, Saturday 02/08/2008
Instead of driving down all the way to KLCC, we opted for the Light Rail Transit system starting from Kelana Jaya directly to KLCC. We arrived in KLCC about 3:30 pm and visited each hall from the Ballroom all the way to the Conventional Hall no. 5 and had our dinner at 6:30 pm in Sakae Sushi (very expensive place and was not really worth the money spent).

My cousin was looking for a laptop within the RM3.5k price range. There were many choices but he did not purchase one in PC Fair. My pick would be the Dell Dimension XPS M1530 laptop which is about RM3.8k because it looks nice, have a decent graphic card and integrated sound card.

In the end, we did not purchase anything from PC Fair at all. I got home about 8:30 pm and did some web surfing before heading straight to bed. I had to rest early on Saturday night to get ready for the Bentong trip early next morning.


Bentong Trip, Sunday 03/08/2008
I woke early Sunday morning (6:40 am on a Sunday, that's got to be my personal record) awaiting my friend, Yee Jin to pick me up for the Bentong trip. I brought some provision from the Shell petrol station on the way to Bentong.

We arrived at Bentong about 9:00 am and had our breakfast. My breakfast consisted 2 glass of ice milk tea and one bowl of noodles with beef slices. My impression of Bentong town is that it resembles Ipoh a lot.

Soon after, we headed towards the waterfall in Bentong. A very nice places, I set out below the photos taken for the Bentong trip:

1. Guess who? The water was pretty cold.

2. Everybody was getting really hungry, BBQ on the rocks.
3. Our two accidental cooks, actually everybody helped.
4. We are all carnivorous of nature.
5. The final products of our labor, actually more of Sheau Yih and Meng Wai
After spending like 3-4 hours there, some of us went home straight after. The remaining crew that is Meng Wai, Meng Wai's cousin, Yee Jin and myself went for a preview of our next trip, a more secluded area where the water is so clear that you practically could drink it akin bottled mineral water.

Also, we had Bentong locally made ice cream for snack. I recommend anybody who visit Bentong to try their locally made ice cream, tasted a lot better than Baskin Robbins. Trust me, just order for Durian and Peanut flavored ice cream.

That's all folks. I will post Yee Young's birthday celebration photos as soon as I have the time.

Work Day Gym Session 30/07/2008

Work Day Gym Session 30/07/2008

I am feeling unhappy and quite annoyed these days. Things does not seem to be going my way at all. Frankly, I think I am in the string of bad luck and working towards nothing of substance.

The only way to relax and release my stress is to hit the gym which I finally did today.

Tuesday, 29/07/2008 Medium-heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

15 mins brisk walk after lunch around 1Utama.
* Resulted in 80 calories burned (estimated)

Wednesday, 30/07/2008 Medium cardio session
15 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 110 calories burned (estimated)

15 mins brisk walk after lunch around 1Utama.
* Resulted in 80 calories burned (estimated)

I am too depress at the moment to write anything more other than my workout routine. So without further ado, here is my workout routine:

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

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)

Sitting dumbbells shoulder press + pullover (Super-set):
1x10 @ 11.36kg per arm, total = 22.72kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 29.54kg per arm (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)

Lat pulldown (fixed weight) + Leg press (fixed weight) (Super-set):
1x10 @ 60kg (lat pulldown)
2x10 @ 140kg (leg press)
2x10 @ 55kg (lat pulldown)
1x10 @ 150kg (leg press)
1x10 @ 50kg (lat pulldown)
1x10 @ 160kg (leg press)

Smith machine barbell shoulder press:
2x10 @ 42.5kg
2x10 @ 52.5kg

Lying row (narrow grip):
2x10 @ 15kg
1x10 @ 20kg
1x10 @ 25kg

10 mins on stepper @ effort level = 9
20 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 6
* Resulted in 180 floors climbed and 350 calories burned.

30 mins on crosstrainer @ effort level = 9
1 mins on crosstrainer @ effort level = 6
* Resulted in 1.2km walked and 260 calories burned.

My mood still sucks. Can't wait for the weekend to hang out with my friends. Sometimes I just wish that things would not be so crappy at times. I will try to pull another gym session tomorrow as I will not be free on Friday night.

Well like the old sayings, "Shit happens!". Good night everyone.

Work Day Non-Gym session 23/07/2008 to 28/07/2008

Work Day Non-Gym session 23/07/2008 to 28/07/2008

Sorry for the late entry, I was quite sick since Thursday ie. 24/07/2008. Therefore, I was unable to hit the gym and needed the entire weekend to recuperate. However, that did not stop me from watching a movie on Saturday night and going to my old friend, Yee Young's 25th birthday party.

I watched the movie "Batman: The Dark Knight" on Saturday night dated 26/08/2008 with my parents. My verdict is that this movie is definitely a must watch for the year 2008. I really enjoy the storyline, characters and the sound effects (including the soundtrack as well). In my opinion, Heath Ledger played a really convincing joker. It is saddening that he had passed away early this year.

Yee Young's 25th birthday party on Sunday rocks (dated 27/08/2008). Lotsa good food, decent amount of alcohol, nice cupcakes and his birthday cake. The best thing was that most of the gang was there. This reminds me, we definitely should have more parties and outings like this.
*PS I will upload the photos of Yee Young's party as soon as I get hold of the data.

Anyway the stats for the walks done during the week and today are as follows:

Wednesday, 23/07/2008 Medium cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Thursday, 24/07/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Friday, 23/07/2008 Heavy cardio session
45 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 300 calories burned (estimated)

15 mins walked towards the carpark with 5-6kg of baby diapers
* Resulted in 150 calories burned (estimated), I helped my colleague to carry those for her baby. (There was a Momy Poko sales on all baby products on Friday)

20 mins walk after dinner just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Monday, 28/07/2008 Light 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 after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

I am looking forward for the gym session tomorrow, that is Tuesday. It has been almost a week for me without a gym session in between. I reckon I am almost fully recovered and in need of some good old super-sets weight exercises and some sweaty cardiovascular exercises just to burn off calories from food and alcohol.

PS. There will be no photo entry here as I have no idea how to move the photos using Internet Explorer. What a bummer.....

Work Day Gym Session 22/07/2008

Work Day Gym Session 22/07/2008

Yesterday and today were "Business Writing" training days for me. I had to spend the entire day in the so called "innovate" room of Training Department. This particular room has ventilation problems. Therefore, it was stuffy for the entire two whole days. It was a break from the stuff I usually do at work so I should not complain.

I left early today for gym that is exact 6 pm, I arrived in the gym at 6:15 pm and got off from the gym about 8:40 pm. I was able to perform all the 8 weight exercises and my usual 60 minutes cardiovascular exercises. The total time spent in the gym = 2 hours and 35 mins, a tad longer than usual.

For record purposes, here are the stats for the morning walks for both yesterday and today:

Monday, 21/07/2008 Heavy cardio session
30 mins walked from carpark to office and vice versa with 2kg worth of stuff.
* Resulted in 180 calories burned (estimated)

20 mins walked around 1 Utama for both lunch and after work.
* Resulted in 140 calories burned (estimated)

Tuesday, 22/07/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff.
* Resulted in 130 calories burned (estimated)

I have decided to intensify my gym workout this time by introducing pre exhaustion supersets and post exhaustion supersets. Pre exhaustion supersets is whereby I perform a compound exercise then a isolation exercise whilst post exhaustion supersets is where I perform a isolation exercise then a compound exercise. At the moment, I find that post exhaustion supersets are far more difficult than the pre exhaustion supersets.

Anyway, 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)

Pendley Rows + Shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder)
2x10 @ 42.5kg (pendley)
2x10 @ 9.09kg per arm, total =18.18kg (shoulder)
1x10 @ 47.5kg (pendley)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
3x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)
* I did two supersets of pre exhaustion superset and two post exhaustion superset for the above exercise.

Squats:
2x10 @ 70kg
2x10 @ 90kg
* By the time I did squats I was far too tired and sleepy to go heavy like usual.

Alternate dumbbell curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
* My final weight exercises again and I was totally kaput by now.

30 mins on crosstrainer @ effort level = 9
1 mins on crosstrainer @ effort level = 8
* Resulted in 1.1km walked and 250 calories burned.

30 mins on stepper @ effort level = 9
1 mins on stepper @ effort level = 8
* Resulted in 170 floors climbed and 320 calories burned.

Total calories burned for the day = 700 calories

A well deserved rest from a decently intensive work out. I definitely will try heavier weights in the future. I still reckon supersetting feels more like a mixture of cardiovascular exercise with weights and not the full blown weight exercises I usually do. Besides, I am able to do like 8 weight exercises per sessions.

Hopefully in the long run, I will reach my target in having 15% and below body fat.