Work Day Gym Session 17/04/2012
I got into the gym at 6:30 pm after work today and got off the gym about 8:00 pm. For this gym session, I have decided to join the spinning class which is also known as the cycling class.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
60 minutes on the exercise bike @ various effort level
* Resulted in approximately 550 calories burned and 30km cycled, approximately.
This is my second time joining the spinning class and I felt that I was really challenged in this class. I look forward to do more classes in the future.
Sunday, April 22, 2012
Monday, April 16, 2012
Work Day Gym Session 16/04/2012
Work Day Gym Session 16/04/2012
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 as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x4 @ 40kg
1x5 @ 40kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
Tricep push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x8 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 35kg
1x10 @ 40kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
It felt great to get back into weight training. I am looking forward to my next gym session.
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 as follows:
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x4 @ 40kg
1x5 @ 40kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
Tricep push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x8 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 35kg
1x10 @ 40kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
It felt great to get back into weight training. I am looking forward to my next gym session.
Work Day Gym Session 13/04/2012
Work Day Gym Session 13/04/2012
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 as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 630 calories burned and 7.6km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings until next week.
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 as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 630 calories burned and 7.6km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings until next week.
Tuesday, April 10, 2012
Work Day Gym Session 10/04/2012
Work Day Gym Session 10/04/2012
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 as follows:
60 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 290 calories burned and 18.5km cycled.
Very uncomfortable as I am unable do any form of weight training until my right wrist is fully recovered.
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 as follows:
60 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 290 calories burned and 18.5km cycled.
Very uncomfortable as I am unable do any form of weight training until my right wrist is fully recovered.
Work Day Gym Session 09/04/2012
Work Day Gym Session 09/04/2012
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 as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 620 calories burned and 7.7km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings for the time being.
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 as follows:
50 mins on the treadmill @ speed = 8kmph and gradient = 0
10 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 620 calories burned and 7.7km jogged.
My right wrist is still acting up. As such, I will put off any weight trainings for the time being.
Wednesday, April 4, 2012
Work Day Gym Session 04/04/2012
Work Day Gym Session 04/04/2012
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 as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x4 @ 70kg
1x4 @ 80kg
1x4 @ 85kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Inclined barbell benchpress:
1x10 @ 20kg for warm-up
1x2 @ 50kg
*Right wrist hurt, had to stop the benchpress exercise.
Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
My right wrist has yet to fully recover. As such, I had to stop my inclined barbell benchpress half way today. I look forward in doing my next gym session tomorrow.
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 as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x4 @ 70kg
1x4 @ 80kg
1x4 @ 85kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Inclined barbell benchpress:
1x10 @ 20kg for warm-up
1x2 @ 50kg
*Right wrist hurt, had to stop the benchpress exercise.
Pectoral fliers - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
My right wrist has yet to fully recover. As such, I had to stop my inclined barbell benchpress half way today. I look forward in doing my next gym session tomorrow.
Monday, April 2, 2012
Work Day Gym Session 02/04/2012
Work Day Gym Session 02/04/2012
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 as follows:
40 mins on the treadmill @ speed = 8kmph and gradient = 0
20 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 560 calories burned and 7.3km jogged.
It has been almost 1 week since my last workout as I was really sick the whole of last week. I look forward in pulling another gym session tomorrow.
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 as follows:
40 mins on the treadmill @ speed = 8kmph and gradient = 0
20 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 560 calories burned and 7.3km jogged.
It has been almost 1 week since my last workout as I was really sick the whole of last week. I look forward in pulling another gym session tomorrow.
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