Public Holiday Non Gym Session 1/9/2011

Public Holiday Non Gym Session 1/9/2011

Due to Hari Raya and Malaysia Independence day falling on the same date (ie. 31st August 2011), we were given Thursday off as well. Although I didn't bring Little Foot out for a walk early in the morning, I had to bring him out in the evening as he was again barking non-stop at me.

I brought him to the park about 7:30 pm and got home about 8:30 pm. The total ordeal lasted for an hour.

Here are the stats of the said walk:

Thursday, 07/08/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 10 times
* Resulted in 250 calories burned and about 6.0km walked (estimated)

I planned to hit the gym from tomorrow onwards up to Sunday. However, with such weather conditions, I probably will skip going to gym altogether.

Weekend Non Gym Session 27/08/2011 and 28/08/2011

Weekend Non Gym Sessions 27/08/2011 and 28/08/2011

My dog, Little Foot has been bugging me persistently for the past few days to bring him for a walk. Particularly in the morning whereby I would try to get up later than usual. As such, I decided to bring him for a walk on Saturday as well as Sunday.

Here are the stats for the said walks:

Saturday, 27/08/2011, light cardio session (Morning)

45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

Sunday, 28/08/2011, light cardio session (Morning)

45 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)

Fortunately, I will be heading to Singapore for my well deserved holiday on Monday and will only be back on Wednesday. I have been looking forward to this trip since I booked my flight tickets as well as the tickets for Universal Studio Singapore.

Work Day Gym Session 26/08/2011

Work Day Gym Session 26/08/2011

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

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x2 @ 110kg (failed)
*I was not able to do a 110kg full squat today.

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Bench dips:
5x10 @ body weight

Reverse pulley - cables:
2x10 @ 10kg per arm, total = 20kg for warm-up and cool down
1x10 @ 14kg per arm, total = 28kg
1x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I am quite happy that I was able to pull 3 gym sessions this week. However, the gym would not be available from 30th August 2011 to 1st September 2011. I can only do anotehr gym session on the 2nd of September 2011. As such, I would concentrate on performing some cardiovascular sessions during the Raya holidays.

Work Day Gym Session 24/08/2011

Work Day Gym Session 24/08/2011

I got into the gym about 12:15 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x8 @ 60kg
1x6 @ 70kg
2x1 @ 80kg (failed)

Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I would really want to do some jogging for my next gym session and also I planned to do my squats on Friday.

Work Day Gym Session 22/08/2011

Work Day Gym Session 22/08/2011

I got into the gym about 12:30 pm and got off about 1:45 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg

Leg curls- fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 190 calories burned and 8km cycled.

I will have to pull another gym session tomorrow. From today onwards, there will no longer be any lunch for me until October 2011.

Weekend Non Gym Session 21/08/2011

Weekend Non Gym Session 21/08/2011

I woke up early today as Little Foot was barking non stop since 9 am this morning. Due to his persistence, I couldn't get any more sleep thereafter. As such, I decided to give him a walk around 10:00 am eventhough it was fairly hot.

The entire ordeal lasted 40 minutes.

The statistic for the walk is as follows

Sunday, 21/08/2011, light cardio session (Morning)
45 mins walking with Little Foot around the park for 7 times
* Resulted in 170 calories burned and about 4.2km walked (estimated)

Again, I did plan to bring Little Foot for another walk in the evening. Unfortunately, that did not materialize.

Work Day Gym Session 16/08/2011

Work Day Gym Session 16/08/2011

I got into the gym fairly late today ie. about 12:45pm. Due to the fact that I have neglected my cardiovascular session, I decided to do a 45 mins full cardiovascular session. I managed to get off the gym about 1:45pm.

Total time spent in the gym = 1 hour.

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 500 calories burned and 6.3km jogged and brisk walked.

I managed to barely push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I hope to pull another gym session tomorrow focusing on weights training.