Weekend Non Gym Session 05/06/2010
I was unable to bring Little Foot for a walk in the morning. So instead, I took him for a jog in the evening. Although I am significantly tired from my previous gym session on Friday, I buckled up and took Little Foot for a walk.
Here are the stats of this walk:
Saturday, 05/06/2010, medium cardio session
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 200 calories burned and about 3.6km walked and jogged(estimated)
Unfortunately, I did not manage to finish any games lately nor have I bought any new gadgets this week. As such there will be no screenshots or photos of any underlying purchases.
Sunday, June 6, 2010
Saturday, June 5, 2010
Work Day Gym Session 04/06/2010
Work Day Gym Session 04/06/2010
I got off work on time around 6:30 pm. Subsequently, I got into the gym around 6:45pm and got off the gym around 8:15 pm.
Total time spent in the gym = 1 hour 30 mins.
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 4.4 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.45km jogged and around 740 calories burned.
This time I was far too tired to do a combined session. Even when I was jogging I was falling asleep, hopefully I'll find time this weekend to do another weights session to make up for lack of weights training this week.
I got off work on time around 6:30 pm. Subsequently, I got into the gym around 6:45pm and got off the gym around 8:15 pm.
Total time spent in the gym = 1 hour 30 mins.
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 4.4 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 8.45km jogged and around 740 calories burned.
This time I was far too tired to do a combined session. Even when I was jogging I was falling asleep, hopefully I'll find time this weekend to do another weights session to make up for lack of weights training this week.
Tuesday, June 1, 2010
Work Day Gym Session 01/06/2010
Work Day Gym Session 01/06/2010
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 8.59km jogged and around 766 calories burned.
Due to time constraint, I could not do my usual weights and cardiovascular session today. As such I decided to go with full blast on cardio.
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
60 mins on the treadmill @ speed = 8.0kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 7.2kmph and gradient = 0 for cool-down
* Resulted in 8.59km jogged and around 766 calories burned.
Due to time constraint, I could not do my usual weights and cardiovascular session today. As such I decided to go with full blast on cardio.
Saturday, May 29, 2010
Weekend Non Gym Session 29/05/2010
Weekend Non Gym Session 29/05/2010
Today, I participated in the Wesak Day procession although I was not really a religious person nor into Buddhism with my friends. My mother insisted that I participate in this since I have yet to be in one from the day I came back from Melbourne.
The procession started around 7:00 pm and ended around 9:00 pm. There were quite a number of well decorated floats as well as a sizeable followers in the procession. Unfortunately, I was wearing flip flops throughout the ordeal and it really hurts my feet by the end of the whole thing.
Nonetheless, I considered it as sort of a workout routine. Here are what I think the stats should be:
Saturday, 29/05/2010, medium cardio session
1 hour 45 mins walking for Wesak Day around Petaling Jaya area
* Resulted in 500 calories burned and about 6.5 km walked(estimated)
Although it was a public holiday on Friday, I still felt that this weekend was far too short for me.
Today, I participated in the Wesak Day procession although I was not really a religious person nor into Buddhism with my friends. My mother insisted that I participate in this since I have yet to be in one from the day I came back from Melbourne.
The procession started around 7:00 pm and ended around 9:00 pm. There were quite a number of well decorated floats as well as a sizeable followers in the procession. Unfortunately, I was wearing flip flops throughout the ordeal and it really hurts my feet by the end of the whole thing.
Nonetheless, I considered it as sort of a workout routine. Here are what I think the stats should be:
Saturday, 29/05/2010, medium cardio session
1 hour 45 mins walking for Wesak Day around Petaling Jaya area
* Resulted in 500 calories burned and about 6.5 km walked(estimated)
Although it was a public holiday on Friday, I still felt that this weekend was far too short for me.
Tuesday, May 25, 2010
Work Day Gym Session 25/05/2010
Work Day Gym Session 25/05/2010
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg
1x1 @ 70kg
* I was not able to do 70kg bench press today. As such, I switch to a lighter weight (ie. 50kg only)
Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 14.77kg per arm, total = 29.54kg
Dumbbell pullovers:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
Legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
1x10 @ 125kg
1x10 @ 145kg
1x10 @ 165kg
Cable narrow grip row - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 42.5kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
2x10 @ 52.5kg
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.59km brisked walked, around 231 calories burned.
I may pull another gym session tomorrow or Thursday as I need to be at office anyways.
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg
1x1 @ 70kg
* I was not able to do 70kg bench press today. As such, I switch to a lighter weight (ie. 50kg only)
Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 14.77kg per arm, total = 29.54kg
Dumbbell pullovers:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
Legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
1x10 @ 125kg
1x10 @ 145kg
1x10 @ 165kg
Cable narrow grip row - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 42.5kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
2x10 @ 52.5kg
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.59km brisked walked, around 231 calories burned.
I may pull another gym session tomorrow or Thursday as I need to be at office anyways.
Friday, May 21, 2010
Work Day Gym Session 21/05/2010
Work Day Gym Session 21/05/2010
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbell bicep curls + Standing overhead tricep extensions (Super-set):
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down (biceps)
2x10 @ 20.45kg for warm-up and cool-down (triceps)
1 (2x10) @ 12.5kg per arm, total = 25kg (biceps)
1x10 @ 25kg (triceps)
2 (2x10) @ 14.77kg per arm, total = 29.54kg (biceps)
1x10 @ 29.54kg (triceps)
1x10 @ 31.81kg (triceps)
* In order to save some time, I have decided to use super-sets for this two weight exercise.
Lat pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 47kg
Leg curls - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Standing barbell bicep curls:
2x10 @ 20kg for warm-up and cool-down
3x10 @ 25kg
* By the time I started this I ran out of breath thus was unable to do this in proper form.
Skullcrushers:
2x10 @ 22.5kg
1x10 @ 25kg
2x10 @ 32.5kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.51km brisked walked and jogged, around 380 calories burned.
I may pull another gym session this weekend as I need to do some work in the office. Frankly, I really hate working on weekends.
I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.
Total time spent in the gym = 1 hour 30 mins.
My workout routine as follows:
Dumbbell bicep curls + Standing overhead tricep extensions (Super-set):
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down (biceps)
2x10 @ 20.45kg for warm-up and cool-down (triceps)
1 (2x10) @ 12.5kg per arm, total = 25kg (biceps)
1x10 @ 25kg (triceps)
2 (2x10) @ 14.77kg per arm, total = 29.54kg (biceps)
1x10 @ 29.54kg (triceps)
1x10 @ 31.81kg (triceps)
* In order to save some time, I have decided to use super-sets for this two weight exercise.
Lat pull-down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 47kg
Leg curls - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Standing barbell bicep curls:
2x10 @ 20kg for warm-up and cool-down
3x10 @ 25kg
* By the time I started this I ran out of breath thus was unable to do this in proper form.
Skullcrushers:
2x10 @ 22.5kg
1x10 @ 25kg
2x10 @ 32.5kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.51km brisked walked and jogged, around 380 calories burned.
I may pull another gym session this weekend as I need to do some work in the office. Frankly, I really hate working on weekends.
Tuesday, May 18, 2010
Work Day Gym Session 18/05/2010
Work Day Gym Session 18/05/2010
I got off work around 7:00 pm today, again later than usual. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 7:15pm and got off the gym around 9:00pm.
Total time spent in gym = 1 hour 45 mins
My workout routine is as follows:
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg
Wide grip pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 70kg
Full squat - smith machine:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 82.5kg
1x7 @ 92.5kg
*I could not push more reps for the final set as I was kinda worn out by then.
Triceps pull-down (rope) - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg
30 mins on the treadmill @ speed = 6.4 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km brisked walked , around 210 calories burned.
I hope to pull another gym session and also to work out more frequently from now onwards. I am trying to do at least 3 sessions of gym each week.
I got off work around 7:00 pm today, again later than usual. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 7:15pm and got off the gym around 9:00pm.
Total time spent in gym = 1 hour 45 mins
My workout routine is as follows:
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg
Wide grip pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg
Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 70kg
Full squat - smith machine:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 82.5kg
1x7 @ 92.5kg
*I could not push more reps for the final set as I was kinda worn out by then.
Triceps pull-down (rope) - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg
30 mins on the treadmill @ speed = 6.4 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km brisked walked , around 210 calories burned.
I hope to pull another gym session and also to work out more frequently from now onwards. I am trying to do at least 3 sessions of gym each week.
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