Work Day Gym Session 25/10/2011
I got into the gym about 12:30 pm and got off the gym about 2:10 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
1x20 @ 70kg
*20 repetitions squat is pretty tough to pull off.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 62kg
Ab-crunches:
2x20 @ body weight
2x25 @ body weight
1x30 @ body weight
Standing Dumbbell Shoulder Press:
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg
60 mins on the exercise bike @ effort level = 2
1 min on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 375 calories burned and 21km cycled.
I did this gym session for the sole purpose of completing certain quests in Fitocracy. I will update my Fitocracy workout in a shortwhile.
Tuesday, October 25, 2011
Friday, October 21, 2011
Work Day Gym Session 21/10/2011
Work Day Gym Session 21/10/2011
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x7 @ 100kg
1x3 @ 110kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 70kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 190kg
1x10 @ 200kg
Leg raise:
4x10 @ body-weight
1x15 @ body-weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 275 calories burned and 17km cycled.
I am not happy with my current results as I am not lean enough. As such, I will have to do some cardiovascular exercises during the weekend and may have to pull another gym session on Sunday.
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Full barbell squat:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x7 @ 100kg
1x3 @ 110kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 70kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 190kg
1x10 @ 200kg
Leg raise:
4x10 @ body-weight
1x15 @ body-weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 275 calories burned and 17km cycled.
I am not happy with my current results as I am not lean enough. As such, I will have to do some cardiovascular exercises during the weekend and may have to pull another gym session on Sunday.
Thursday, October 20, 2011
Work Day Gym Session 20/10/2011
Work Day Gym Session 20/10/2011
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Flat Barbell benchpress :
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
1x1 @ 80kg failed
* Failed at the first repetition for 80kg lift.
Bench dips:
5x10 @ body weight
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
Triceps pull-down - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Cable row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 265 calories burned and 13km cycled.
I'll need to pull another gym session tomorrow. Furthermore, I will need to do some squatting.
I got into the gym about 12:20 pm and got off the gym about 2:00 pm.
Total time spent in the gym = 1 hour 40 minutes
My workout routine is as follows:
Flat Barbell benchpress :
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
1x1 @ 80kg failed
* Failed at the first repetition for 80kg lift.
Bench dips:
5x10 @ body weight
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x8 @ 50kg
Triceps pull-down - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
Cable row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 265 calories burned and 13km cycled.
I'll need to pull another gym session tomorrow. Furthermore, I will need to do some squatting.
Wednesday, October 19, 2011
Work Day Gym Session 19/10/2011
Work Day Gym Session 19/10/2011
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:
Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x3 @ 100kg
* Failed at the last repetition for 100kg lift.
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Lat-pull downs - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
31 mins on the exercise bike @ effort level = 1
* Resulted in approximately 165 calories burned and 9.3km cycled.
My hands hurt from deadlifts. Basically, some of the skin on my palm was torn to some extent. I hope that I will be able to recover from this as soon as possible. This is because I would 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:
Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x3 @ 100kg
* Failed at the last repetition for 100kg lift.
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 32.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Lat-pull downs - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Pectoral fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
31 mins on the exercise bike @ effort level = 1
* Resulted in approximately 165 calories burned and 9.3km cycled.
My hands hurt from deadlifts. Basically, some of the skin on my palm was torn to some extent. I hope that I will be able to recover from this as soon as possible. This is because I would have to pull another gym session tomorrow.
Monday, October 17, 2011
Work Day Gym Session 17/10/2011
Work Day Gym Session 17/10/2011
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:
50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
I was quite surprised that I had to stop every 10 minutes to catch my breath for this 50 minutes jog. Nonetheless, 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:
50 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 606 calories burned and 6.6km jogged.
* Resulted in approximately 606 calories burned and 6.6km jogged.
I was quite surprised that I had to stop every 10 minutes to catch my breath for this 50 minutes jog. Nonetheless, I will have to pull another gym session tomorrow.
Weekend Non Gym Session 16/10/2011
Weekend Non Gym Session 16/10/2011
I woke up fairly late today, about 9:00 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:30 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 10:10 am or so.
The statistic for the walk is as follows:
I was sort of sweating lightly after the walk as the weather was quite warm and sunny.
I woke up fairly late today, about 9:00 am. Prior to having breakfast, I decided to give my dog ("Little Footie") a walk in the park.
I got to the park about 9:30 am and the entire ordeal lasted about 40 minutes. This was because it started to rain about 10:10 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 was sort of sweating lightly after the walk as the weather was quite warm and sunny.
Friday, October 14, 2011
Work Day Gym Session 14/10/2011
Work Day Gym Session 14/10/2011
I got into the gym at 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:
Flat dumbbells benchpress:
2x10 @ 16kg per arm, total = 32kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg
Pullovers:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 180kg
1x10 @ 190kg
1x10 @ 200kg
Low rows - fixed weight:
2x10 @ 31kg for warm-up and cool-down
1x10 @ 48kg
1x10 @ 55kg
1x10 @ 61kg
Benchdips:
5x10 @ body weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 12km cycled.
It is a Friday yet I am in the gym, pushing myself to the next level. I will pull another gym session tomorrow as I will have to come back to KL Sentral to provide transportation to my friend.
I got into the gym at 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:
Flat dumbbells benchpress:
2x10 @ 16kg per arm, total = 32kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg
Pullovers:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg
Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 180kg
1x10 @ 190kg
1x10 @ 200kg
Low rows - fixed weight:
2x10 @ 31kg for warm-up and cool-down
1x10 @ 48kg
1x10 @ 55kg
1x10 @ 61kg
Benchdips:
5x10 @ body weight
45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 12km cycled.
It is a Friday yet I am in the gym, pushing myself to the next level. I will pull another gym session tomorrow as I will have to come back to KL Sentral to provide transportation to my friend.
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