Work Day Gym Session 18/11/2011
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:
Full squats:
2x2 @ 20kg for testing
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x4 @ 100kg
1x4 @ 110kg
1x2 @ 120kg
1x1 @ 120kg
Seated leg press - fixed weight:
2x10 @ 102kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 184kg
Leg extension - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
1x10 @ 50kg
* I was too tired to do any more weight training exercises.
45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 245 calories burned and 18.1km cycled.
I am quite happy with today's gym session as I was able to squat 120kg for 3 repetitions. I reckon that my legs will take some time to recover.
Friday, November 18, 2011
Wednesday, November 16, 2011
Work Day Gym Session 16/11/2011
Work Day Gym Session 16/11/2011
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:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 70kg
1x2 @ 80kg (failed)
1x6 @ 80kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 70kg
1x3 @ 70kg
Dumbbell pullovers:
2x10 @ 17kg for warm-up and cool-down
2x10 @ 28kg
1x10 @ 33kg
Pectoral fliers - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 10.2km cycled.
This is my new workout routine whereby I will focus on one or two body parts for each workout.
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:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 70kg
1x2 @ 80kg (failed)
1x6 @ 80kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 70kg
1x3 @ 70kg
Dumbbell pullovers:
2x10 @ 17kg for warm-up and cool-down
2x10 @ 28kg
1x10 @ 33kg
Pectoral fliers - fixed weight:
2x10 @ 32kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 185 calories burned and 10.2km cycled.
This is my new workout routine whereby I will focus on one or two body parts for each workout.
Tuesday, November 15, 2011
Work Day Gym Session 15/11/2011
Work Day Gym Session 15/11/2011
After resting for4 days, I decided to pull a full cardiovascular session today. 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 minutes
My workout routine is as follows:
50 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
I will continue to do one gym session after another up to Friday this week. I have slightly less than one month for weighing in.
After resting for4 days, I decided to pull a full cardiovascular session today. 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 minutes
My workout routine is as follows:
50 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 690 calories burned and 8.10km jogged.
* Resulted in approximately 690 calories burned and 8.10km jogged.
I will continue to do one gym session after another up to Friday this week. I have slightly less than one month for weighing in.
Thursday, November 10, 2011
Work Day Gym Session 10/11/2011
Work Day Gym Session 10/11/2011
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
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 110kg
1x1 @ 110kg
1x1 @ 120kg
*Failed at deadlifting @ 120kg.
Bench-dips:
4x10 @ body weight
1x15 @ body weight
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x9 @ 65kg
Cable row - fixed weight:
2x10 @ 36kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 75kg
1x10 @ 86kg
Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
*I was too tired to do anymore isolation exercises.
31 mins on the exercise bike @ effort level = 2
* Resulted in approximately 165 calories burned and 9.5km cycled.
I will most likely pull another gym session tomorrow after work as I would have attend a meeting immediately after lunch.
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
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 110kg
1x1 @ 110kg
1x1 @ 120kg
*Failed at deadlifting @ 120kg.
Bench-dips:
4x10 @ body weight
1x15 @ body weight
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x9 @ 65kg
Cable row - fixed weight:
2x10 @ 36kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 75kg
1x10 @ 86kg
Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
*I was too tired to do anymore isolation exercises.
31 mins on the exercise bike @ effort level = 2
* Resulted in approximately 165 calories burned and 9.5km cycled.
I will most likely pull another gym session tomorrow after work as I would have attend a meeting immediately after lunch.
Wednesday, November 9, 2011
Work Day Gym Session 09/11/2011
Work Day Gym Session 09/11/2011
After a two-day rest from doing any form of exercise, I decided to hit the gym today. 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:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x8 @ 80kg
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x9 @ 37.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Triceps pulldown - fixed weight:
1x10 @ 32kg for warm-up cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 59kg
Pectoral fliers - fixed weight:
1x10 @ 23kg for warm-up cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 360 calories burned and 4.3km jogged.
I am quite happy with this gym session. I look forward in doing another session tomorrow.
After a two-day rest from doing any form of exercise, I decided to hit the gym today. 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:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x8 @ 80kg
Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x9 @ 37.5kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Triceps pulldown - fixed weight:
1x10 @ 32kg for warm-up cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 59kg
Pectoral fliers - fixed weight:
1x10 @ 23kg for warm-up cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 360 calories burned and 4.3km jogged.
I am quite happy with this gym session. I look forward in doing another session tomorrow.
Sunday, November 6, 2011
Weekend Non Gym Session 06/11/2011
Weekend Non Gym Session 06/11/2011
After having dinner today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 5:30 pm and got home by 6:30 pm.
The statistic for this walk is as follows:
I was not satisfied with the walk. As such, I decided to do some cycling at home on a stationary bike for 1 hour and 20 minutes. This would definitely help me in burning high amount of calories this weekend.
The statistic for this cardiovascular session is as follows:
80 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 750calories burned and 35km cycled.
I haven't been doing much exercise for this week, just 3 sessions. I would definitely need to pick up my pace as soon as possible.
After having dinner today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 5:30 pm and got home by 6:30 pm.
The statistic for this walk is as follows:
Sunday 06/11/2011, light cardio session (Evening)
60 mins walking with Little Foot around the park for10 times
* Resulted in 300 calories burned and about 6.0km walked (estimated)
60 mins walking with Little Foot around the park for10 times
* Resulted in 300 calories burned and about 6.0km walked (estimated)
I was not satisfied with the walk. As such, I decided to do some cycling at home on a stationary bike for 1 hour and 20 minutes. This would definitely help me in burning high amount of calories this weekend.
The statistic for this cardiovascular session is as follows:
80 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 750calories burned and 35km cycled.
I haven't been doing much exercise for this week, just 3 sessions. I would definitely need to pick up my pace as soon as possible.
Thursday, November 3, 2011
Work Day Gym Session 03/11/2011
Work Day Gym Session 03/11/2011
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 = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 690 calories burned and 7.5km jogged.
I didn't have the mood to do any weights training today. As such, I decided to stick to good old jogging for almost an hour.
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 = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 5.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 690 calories burned and 7.5km jogged.
I didn't have the mood to do any weights training today. As such, I decided to stick to good old jogging for almost an hour.
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