Weekend Non Gym Session 09/07/2011

Weekend Non Gym Session 09/07/2011

This cardiovascular session was performed during my company / department / team's trip to Tanjung Jara which was located at Terengganu. I had an early breakfast prior to this cycling session.

This session started about 10 am in the morning and finished about 12 pm. The actual cycling journey was only for an hour tops.

My estimation of this session is as follows:

Saturday, 09/07/2011, heavy cardio session (morning)
60 mins on a bicycle, village type of road / track
* Resulted in 400 calories burned and approximately 10km cycled (estimated)

I broke the bicycle seat by the 1st km. My butt was a force to reckon with, apparently

Work Day Gym Session 07/07/2011

Work Day Gym Session 07/07/2011

I got into the gym about 12:40 pm, got off gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 mins

My workout routine as follows:

Full squat:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x6 @ 100kg
*Weak performance today, had to pause for awhile for the 100kg squats.

Inclined barbell benchpress:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Bench dips:
5x10 @ bodyweight

Plate rise:
2x10 @ 5kg
2x10 @ 10kg
1x10 @ 15kg

30 mins on the exercise bike @ effort level = 1

* Resulted in approximately 150 calories burned and 10km cycled.

I hope to recover from this as soon as possible. I have started taking whey protein for recovery and losing fat. I am taking the Dymatize Elite Whey because it is cheaper compared to other brands.

Work Day Gym Session 04/07/2011

Work Day Gym Session 04/07/2011

I got into the gym about 12:40 pm, got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 minutes.

My workout routine as follows:

Standing overhead barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
* Finally back to 50kg for overhead barbell shoulder press.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg
*Almost back to 80kg benchpress. It has been awhile.

Lat pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

Triceps pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
*Using the flat bar seems to be much easier for tricep pull-downs.

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kpmh and gradient = 0.0%

* Resulted in approximately 150 calories burned and 2.1km jogged and brisk walked.

It has almost been one month since my last proper weight training session. I am quite happy that I didn't lose much strength and will strive to improve myself and hopefully meet my goals by end of this year.

Work Day Gym Session 29/06/2011

Work Day Gym Session 29/06/2011

I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

40 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 490 calories burned and 5.8km jogged and brisk walked.

I am eager to start my weight training. Unfortunately, I am still recovering from flu. Hopefully by this Friday, I will be able to continue my weight training sessions. I might need to change my routine back to the old 4 x 10.

Annual Leave Non Gym Session 27/06/2011

Annual Leave Non Gym Session 27/06/2011

Little Foot has been bugging me to bring him for a walk since Morning. Since I was not working today, I decided to give him a walk in the evening after having my haircut.

The entire ordeal took about 40 mins. The stats of the said walk is as follows:

Monday, 27/06/2011, light cardio session (morning)
40 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

I am starting to miss my weight training sessions. It has been almost more than 2 weeks since my last weight training session. Thus, I will start weight training again once I recover from this flu.

Weekend Non Gym Session 26/06/2011

Weekend Non Gym Session 26/06/2011

I was suffering from flu. As such, I had to skip the Standard Chartered run in the morning. As I was feeling better towards the evening, I decided to give Little Foot a walk in the park.

The entire ordeal took about 1 hour and 15 mins.

Sunday, 26/06/2011, medium cardio session (evening)
75 mins walking and jogging with Little Foot around the park for 14 times
* Resulted in 350 calories burned and about 8.4km walked (estimated)

This walk took longer than usual as I was trying to replace the early morning run with this. My condition worsen after the walk.

Work Day Gym Session 22/06/2011

Work Day Gym Session 22/06/2011

I haven't been doing much running lately. Due to that, I decided to pull a full-cardiovascular gym session today. I got into the gym about 12:30 pm and got off about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%

* Resulted in approximately 660 calories burned and 7.5km jogged and brisk walked.

This will be my last running session before the 10km run this Sunday. However, I would try to pull another gym session tomorrow or Friday focusing on weight training.