Work Day Gym Session 13/09/2011
I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 100kg
1x1 @ 120kg
1x2 @ 110kg
*I managed to do one repetition for a 120kg squat. Gonna try for more repetitions in the next gym session.
Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Tricep-pulldown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 36kg
1x10 @ 40kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 9km cycled.
2nd gym session of the week, another 3 sessions to go.
Tuesday, September 13, 2011
Monday, September 12, 2011
Work Day Gym Session 12/09/2011
Work Day Gym Session 12/09/2011
I got into the gym about 6:30 pm after work and got off the gym about 7:30 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
Another week, another daily gym routine. I am getting ready to do my full squats tomorrow. Target squat tomorrow, 120kg.
I got into the gym about 6:30 pm after work and got off the gym about 7:30 pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
45 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 530 calories burned and 6.1km jogged.
Another week, another daily gym routine. I am getting ready to do my full squats tomorrow. Target squat tomorrow, 120kg.
Thursday, September 8, 2011
Work Day Gym Session 08/09/2011
Work Day Gym Session 08/09/2011
I got into the gym about 12:40 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 20 mins.
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 180kg
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Elevated push ups:
5x10 @ body weight
30 mins on the seated exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 7km cycled.
One more gym session tomorrow to make it 5 times per week. Furthermore, tomorrow is squat day. Just one more gym session this week.
I got into the gym about 12:40 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 20 mins.
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 180kg
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Elevated push ups:
5x10 @ body weight
30 mins on the seated exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 7km cycled.
One more gym session tomorrow to make it 5 times per week. Furthermore, tomorrow is squat day. Just one more gym session this week.
Wednesday, September 7, 2011
Work Day Gym Session 07/09/2011
Work Day Gym Session 07/09/2011
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 is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.
Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.
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 is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.
Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.
Tuesday, September 6, 2011
Work Day Gym Session 06/09/2011
Work Day Gym Session 06/09/2011
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:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.
Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.
I am ready for my next gym session, bring it on.
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:
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.
Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.
I am ready for my next gym session, bring it on.
Monday, September 5, 2011
Work Day Gym Session 05/09/2011
Work Day Gym Session 05/09/2011
I got into the gym about 12:30pm. Due to the fact that my nose was somewhat blocked, 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 15 mins.
I managed to push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow focusing on my new routine for weights training.
I got into the gym about 12:30pm. Due to the fact that my nose was somewhat blocked, 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 15 mins.
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 498 calories burned and 5.8km jogged and brisk walked.I managed to push myself in jogging 40 minutes straight at 8kmph and I was quite satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow focusing on my new routine for weights training.
Weekend Non Gym Session 04/09/2011
Weekend Non Gym Session 04/09/2011
I got up late today and was too lazy to bring Little Foot for a walk. Furthermore, the weather was extremely hot. In addition to that, I haven't been to the gym since my holiday started. Given the above, I decided to give Little Foot a walk in the evening after having my dinner.
I got to the park about 6:30 pm and the entire ordeal lasted up to 7:30 pm.
The statistic for the walk is as follows
I will have to hit the gym from Monday onwards as it has been far too long since my last gym session. Nonetheless, I really enjoyed my time off from work. I would look forward to my time off during December this year.
I got up late today and was too lazy to bring Little Foot for a walk. Furthermore, the weather was extremely hot. In addition to that, I haven't been to the gym since my holiday started. Given the above, I decided to give Little Foot a walk in the evening after having my dinner.
I got to the park about 6:30 pm and the entire ordeal lasted up to 7:30 pm.
The statistic for the walk is as follows
Sunday, 04/09/2011, light cardio session (Evening)
60 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked (estimated)
60 mins walking and jogging with Little Foot around the park for 8 times
* Resulted in 200 calories burned and about 4.8km walked (estimated)
I will have to hit the gym from Monday onwards as it has been far too long since my last gym session. Nonetheless, I really enjoyed my time off from work. I would look forward to my time off during December this year.
Subscribe to:
Posts (Atom)
