Weekend Non Gym Session 05/06/2009

Weekend Non Gym Session 05/06/2009

Basically it was a lazy Sunday, I woke up around 9:30 am, did not bring my dog for a walk until later in the evening. This Sunday I was busy playing Street Fighter 4 that I purchased on Saturday from the Software Boutique located in SS2.

Here are some photos of the game:

1. Front cover of the Street Fighter 4


2. Back cover of the Street Fighter 4


I will post some screenshots and some mini-review about it somewhere down the track. Fortunately, I was still able to allocate some time around the evening to walk my dog. I walked my dog around 6:30 pm on Sunday (instead of doing the usual morning walk)

The stats are as follows:

25 mins of walking around the park for 4 times
*Resulted in 180 calories burned and around 2.4 km walked.

I was planning to do the exercise bike for an hour but I got lazy. I really should try to do it at least for an hour on weekends.

Work Day Gym Session 02/07/2009

Work Day Gym Session 02/07/2009

I got into the gym around 6:40 pm and got off the gym around 8:10 pm. Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Pullover:
1x10 @ 20.45kg for warm-up
2x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 13.63kg per arm, total = 27.27kg

Dual cable pulley - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 47kg
1x10 @ 57kg
2x10 @ 67kg

Dumbbells flat benchpress:
1x10 @ 13.63kg per arm, total = 27.27kg for warm-up
1x10 @ 20.45kg per arm, total = 40.90kg
2x10@ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg

35 mins on cross trainer @ effort level = 10
* Resulted in 2km brisk walked and around 270 calories burned.

I was having a minor headache today but I managed to complete the entire gym session either way. This was not my usual performance especially towards the end (ie. dumbbells flat benchpress). I hope to be more consistent with my workout once I regained my full strength.

Work Day Gym Session 29/06/2009

Work Day Gym Session 29/06/2009

I got into the gym around 6 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Standing barbell biceps curl + Skullcrushers (Super-set):
2x10 @ 20kg for warm up and cool-down (biceps)
2x10 @ 20kg for warm up and cool-down (triceps)
1x10 @ 25kg (biceps)
1x10 @ 25kg (triceps)
1x10 @ 30kg (biceps)
2x10 @ 30kg (triceps)
1x10 @ 27.5kg (biceps)

Lat Pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 50kg

Standing dumbbell tricep extension:
1x10 @ 20.45kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Dumbbells bicep curls:
2 (2x10) @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1 (1x10) @ 12.5kg per arm, total = 25kg
2 (1x10) @ 13.63kg per arm, total = 27.27kg

Tricep-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

10 mins on the treadmill @ speed = 8.0kmph, gradient = 0
5 mins on the treadmill @ speed = 6.5kmph, gradient = 0
5 mins on the treadmill @ speed = 8.0kmph, gradient = 0
3 mins on the treadmill @ speed = 6.0kmph, gradient = 0
7 mins on the treadmill @ speed = 8.0kmph, gradient = 0
5 mins on the treadmill @ speed ranging from 7.2 kmph to 6.0kmph, gradient = 0 (cool-down)
* Resulted in 4.20 km jogged and brisk walked and around 350 calories burned.

I was quite annoyed by the fact that I didn't participate in the Standard Chartered Marathon Run 2009 and was pretty pissed when I did this gym session today. I have incorporated some light running to my usual gym training. Since I have a workable exercise bike at home, I will do 45 minutes to 60 minutes worth of cardiovascular exercises on rest days. That is tomorrow.

Work Day Non Gym Session 25/06/2009

Work Day Non Gym Session 25/06/2009

I got home around 7pm yet again. I was determined to do my one hour exercise bike session. I started around 7:30 pm and completed the entire ordeal by 8:30 pm.

Here are the stats of the exercise:

45 mins on the exercise bike @ resistance level = 5 (max = 8)
15 mins on the exercise bike @ resistance level = 4 (max = 8)
* Resulted in 560 calories burned and 25.00km cycled.

I will not be able to do another exercise bike session tomorrow night as I will be going out at night with my friends for a karaoke session instead. As such, this would be the shortest entry of the this week. I am looking forward to hitting the weights in the gym next week (finally).

Work Day Non Gym Session 24/06/2009

Work Day Non Gym Session 24/06/2009

Thanks to the new exercise bike at home, I am able to do some light cardiovascular exercise at home these days. I got home by 7:00 pm, had a 30 mins break before starting my one hour exercise bike session.

The stats as follows:

55 mins on the exercise bike @ resistance level = 5 (max = 8)
5 mins on the exercise bike @ resistance level = 4 (max = 8)
* Resulted in 580 calories burned and 25.52km cycled.

I am most likely to pull another exercise bike session tomorrow after work yet again as I am currently in the midst of preparing for the Standard Chartered Marathon 2009 this Sunday dated 28/06/2009.

Nonetheless, I did some purchasing yet on last Sunday dated 21/06/2009. I have bought a set of speakers for my dad, namely the Edifier M2300.

1. The box of the Edifier M2300


2. My dad current workstation with the speakers


While this set of speakers does not cost a lot of money, it does produce some decent audio for music and movies alike. Also, this speakers does save quite a lot of space compared to the Altec Lansing speakers I had previously.

Weekend Non Gym Session 21/06/2009

Weekend Non Gym Session 21/06/2009

I woke up at around 8:30 am today despite of sleeping at 2:30 am, I will probably sleep early tonight to make up for that lost time. My dad recently bought a new exercise bike and I took for a whirl this morning.

Here are the stats for the exercise:

5 mins on the exercise bike @ resistance level = 2
40 mins on the exercise bike @ resistance level = 5 (max = 8)
* Resulted in 426 calories burned and 18.70km cycled.

I found that having an exercise bike at home is very convenient as I do not need to spend time traveling to the gym. I plan to have my own gym set one day when I owned my house / apartment.

Also last week, I have further spent more money buying stuff from LYN forumers.

Here are the items I purchased last week:

1. a.) Warhammer 40k: Dawn of War 1 The Complete Collection (front shot)


1. b.) Warhammer 40k: Dawn of War 1 The Complete Collection (back shot)

*Bought from loongking of LYN for RM120

2. a.) Xigmatek Battle Axe box


2. b.) Xigmatek Battle Axe cooler by itself

*Bought form lingloong of LowYat Net for RM158 (including shipping)

I have also did a very simple review on the Xigmatek Battle Axe GPU Cooler and here it is:

Early Saturday morning dated 20/06/2009, I managed to replace the GPU cooler for my old Zotac Geforce 8800GT.

1. The GPU cooler itself


2. Before replacing the GPU cooler


The entire ordeal took around 45 mins to an hour. This is because the instructions were quite small (with multiple languages). It was quite intuitive for me as I have done this every now and then.

1. Xigmatek Battle Axe with my Zotac Geforce 8800GT (overview shoot)


2. Xigmatek Battle Axe with my Zotac Geforce 8800GT (side shoot)


3. Xigmatek Battle Axe with my Zotac Geforce 8800GT in my old PC

*As you can see, it takes around 2.5 slots or more.

The difference of the idle temperature between the Zalman cooler and Xigmatek cooler was around 6-8c (with both running at full speed).

Xigmatek cooler @ full speed is a lot quieter than Zalman cooler @ full speed.

Previously with Zalman cooler, it was around =56-60c (idle)

Now with Xigmatek cooler = 50-52c (idle)
Tested with Street Fighter 4 benchmark = 60-61c (load)

Please not that this was tested in a room without air conditioning, will update results when the aircon is switch on later.

I would not be able to test the load temperature as my old PC has no games in it at all.

Pros:
1. Silent (even at fullspeed)
2. Fans can be replaced if needed be.
3. Quite easy to fit in
4. Wide compatibility
5. Good availability

Cons:
1. Takes up more than 2 slots
2. Instructions not as clear as the Zalman counterpart

I would recommend this to anyone who are quite annoyed with the heat and noise generated from their stock coolers and finally I'll give this cooler a rating of 8.5 out of 10.

Work Day Gym Session 19/06/2009

Work Day Gym Session 19/06/2009

I got into the gym today around 6:30 pm and got off the gym around 8:00pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 58 calories burned

Deadlifts:
2x10 @ 40kg for warm-up and cool-down
2x6 @ 80kg
1x6 @ 90kg

Lat pulldown -fixed weight:
2x10 @ 23kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg

Barbell rows:
1x10 @ 20kg for warm-up
2x10 @ 40kg
2x10 @ 50kg

Alternate hammer dumbbells curl:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
2 (2x10) @ 12.5kg per arm, total = 25.00kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg for cool-down

Pulley (Narrow grip) - fixed weight:
1x10 @ 26kg for warm-up
2x10 @ 33kg
2x10 @ 40kg

7 mins on treadmill @ 6.0kmph, gradient = 0
3 mins on treadmill @ 8.0kmph, gradient = 0
* Resulted in 70 calories burned and 1.0 km brisk walked and jog.

20 mins on crosstrainer @ resistance level = 10
* Resulted in 170 calories burned and 1.0 km brisk walked.

This was a very bad gym session, I have performed the worst today for this year I reckon. Hence, I will do some cardiovascular session on the weekends on my dad's new exercise bike to make up for such a lack luster performance.