Work Day Gym Session 13/10/2011
I got into the gym at 12:30 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x7 @ 50kg
1x7 @ 55kg
* Failed at the last repetition for 55kg lift.
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 48kg
1x10 @ 55kg
Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 185 calories burned and 9.3km cycled.
I have somewhat recover from what I had yesterday. I will push for another gym session tomorrow and will do some short distance jogging on Saturday and Sunday.
Thursday, October 13, 2011
Tuesday, October 11, 2011
Work Day Gym Session 11/10/2011
Work Day Gym Session 11/10/2011
I got into the gym about 12:30 pm and I got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x8 @ 22.5kg
1x8 @ 27.5kg
1x8 @ 32.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 31kg
1x10 @ 36kg
1x10 @ 41kg
30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 175 calories burned and 9.8km cycled.
I don't feel well lately. I reckon it might be partially due to exercising excessively. Nonetheless, I will push for 4 times gym session this week.
I got into the gym about 12:30 pm and I got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x8 @ 22.5kg
1x8 @ 27.5kg
1x8 @ 32.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 31kg
1x10 @ 36kg
1x10 @ 41kg
30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 175 calories burned and 9.8km cycled.
I don't feel well lately. I reckon it might be partially due to exercising excessively. Nonetheless, I will push for 4 times gym session this week.
Weekend Non Gym Session 09/10/2011
Weekend Non Gym Session 09/10/2011
I woke up fairly early today, about 8:30 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:10 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.
The statistic for the walk is as follows:
I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.
I woke up fairly early today, about 8:30 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:10 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.
The statistic for the walk is as follows:
Sunday 09/10/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)
40 mins walking with Little Foot around the park for6 times
* Resulted in 130 calories burned and about 3.6km walked (estimated)
I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.
Saturday, October 8, 2011
Weekend Gym Session 08/10/2011
Weekend Gym Session 08/10/2011
I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.
Total time spent at the gym = 1 hour 45 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg
Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.
I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.
I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.
Total time spent at the gym = 1 hour 45 minutes
My workout routine is as follows:
Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg
Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.
I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.
Wednesday, October 5, 2011
Work Day Gym Session 05/10/2011
Work Day Gym Session 05/10/2011
I got into the gym at 12:15 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 30 mins
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x8 @ 75kg
*Good poundage for my benchpress, getting closer to 80kg.
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Lat-pull down - fixed weight:
2x10 @ 30kg 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 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 4.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately calories burned and 4.1km jogged.
I have done two gym sessions for this week, I will have to do two or more gym sessions to keep up with the frequency. I have scheduled for another gym session during lunch time tomorrow.
I got into the gym at 12:15 pm and got off the gym about 1:45 pm.
Total time spent in the gym = 1 hour 30 mins
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x8 @ 75kg
*Good poundage for my benchpress, getting closer to 80kg.
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Lat-pull down - fixed weight:
2x10 @ 30kg 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 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 4.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately calories burned and 4.1km jogged.
I have done two gym sessions for this week, I will have to do two or more gym sessions to keep up with the frequency. I have scheduled for another gym session during lunch time tomorrow.
Monday, October 3, 2011
Work Day Gym Session 03/10/2011
Work Day Gym Session 03/10/2011
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 minutes
My workout routine is as follows:
55 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
I was quite surprised that I was able to do a55 minutes jog straight. I will have to pull another gym session tomorrow.
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 minutes
My workout routine is as follows:
55 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 min on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 670 calories burned and 7.6km jogged.
* Resulted in approximately 670 calories burned and 7.6km jogged.
I was quite surprised that I was able to do a55 minutes jog straight. I will have to pull another gym session tomorrow.
Sunday, October 2, 2011
Weekend Non Gym Session 02/10/2011
Weekend Non Gym Session 02/10/2011
I woke up fairly early today, about 9 am. I went out for breakfast with my mum. Upon finishing my breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 10:20 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.
The statistic for the walk is as follows:
I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.
I woke up fairly early today, about 9 am. I went out for breakfast with my mum. Upon finishing my breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 10:20 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 11:00 am or so.
The statistic for the walk is as follows:
Sunday 02/10/2011, light cardio session (Morning)
40 mins walking and jogging with Little Foot around the park for7 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)
40 mins walking and jogging with Little Foot around the park for7 times
* Resulted in 150 calories burned and about 3.6km walked (estimated)
I am planning to hit the gym tomorrow as I strive to be more consistent in my workout frequencies.
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