Work Day Gym Session 07/05/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x4 @ 70kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg
Leg Extension - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 61kg
1x10 @ 69kg
Barbell deadlifts:
2x10 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x5 @ 80kg
1x3 @ 90kg
35 mins on the exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
My deadlifts were pretty bad today as it has been awhile since I did any. It would seem like I need to step up my training in order to reclaim my lost strength.
Monday, May 7, 2012
Weekend Non Gym Session 06/05/2012
Weekend Non Gym Session 06/05/2012
On Sunday, I participated for the Wesak day walk. This is mainly for the parade on Wesak day and it took about 2 hours of walking from Taman Megah to SS2 and vice versa. As this is the last year I will be in Malaysia, I decided to give this another go.
The possible statistic for this walk is as follows:
Unfortunately, I was unable to pull 3 gym sessions this week. I will need to strive harder in order to get what I want before leaving Malaysia.
On Sunday, I participated for the Wesak day walk. This is mainly for the parade on Wesak day and it took about 2 hours of walking from Taman Megah to SS2 and vice versa. As this is the last year I will be in Malaysia, I decided to give this another go.
The possible statistic for this walk is as follows:
Sunday, 06/05/2012, heavycardio session (Evening)
2 hours walking in conjunction with the parade from Taman Megah to SS2 and vice versa.
* Resulted in 350 calories burned and about 12km walked (estimated)
* Resulted in 350 calories burned and about 12km walked (estimated)
Unfortunately, I was unable to pull 3 gym sessions this week. I will need to strive harder in order to get what I want before leaving Malaysia.
Friday, May 4, 2012
Work Day Gym Session 04/05/2012
Work Day Gym Session 04/05/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
*Super set with Skullcrushers.
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
*Super set with Standing barbell bicep curls.
Leg press - fixed weight:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
Cable crossover - fixed weight:
1x10 @ 9kg per arm, total = 18kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 23kg per arm, total = 28kg
1x10 @ 27kg per arm, total = 28kg
40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 16km cycled.
Just one more gym session to g o for consistency purposes.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
*Super set with Skullcrushers.
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
*Super set with Standing barbell bicep curls.
Leg press - fixed weight:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
Cable crossover - fixed weight:
1x10 @ 9kg per arm, total = 18kg for warm-up
2x10 @ 14kg per arm, total = 28kg
1x10 @ 23kg per arm, total = 28kg
1x10 @ 27kg per arm, total = 28kg
40 mins on the exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 16km cycled.
Just one more gym session to g o for consistency purposes.
Tuesday, May 1, 2012
Public Holiday Gym Session 01/05/2012
Public Holiday Gym Session 01/05/2012
I got into the gym about 3:30 pm and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Full barbell squats:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x3 @ 110kg
*It has been awhile since I did any squats.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x5 @ 70kg
1x4 @ 80kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Tricep push-down (rope attachment - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg
45 mins on the exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.
I had to pull a gym session on my birthday as I was busy for the last few days.
I got into the gym about 3:30 pm and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Full barbell squats:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x3 @ 110kg
*It has been awhile since I did any squats.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x5 @ 70kg
1x4 @ 80kg
Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Tricep push-down (rope attachment - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg
45 mins on the exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.
I had to pull a gym session on my birthday as I was busy for the last few days.
Sunday, April 29, 2012
Work Day Gym Session 26/04/2012
Work Day Gym Session 26/04/2012
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
Bent over barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Skullcrushers.
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Standing barbell bicep curls.
Leg press:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
I'll need to pull another gym session this week in order to be consistent with my workout.
I got into the gym about 12:30 pm and left the gym about 2:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Standing shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
Bent over barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 65kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Skullcrushers.
Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x6 @ 42.5kg
*Super set with Standing barbell bicep curls.
Leg press:
2x10 @ 90kg for warm-up and cool-down
3x10 @ 200kg
30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.
I'll need to pull another gym session this week in order to be consistent with my workout.
Wednesday, April 25, 2012
Work Day Gym Session 24/04/2012
Work Day Gym Session 24/04/2012
I got into the gym about 6:30 pm and left the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Barbell deadlifts :
1x8 @ 60kg for warm-up
1x6 @ 80kg
1x4 @ 90kg
1x6 @ 60kg for cool-down
*I had to stop my weight training as I had to attend the body combat / kickboxing class.
Body combat:
1x10 push-ups @ body weight
Jogging for 10 minutes
1x5 jumps @ body weight
1x5 push-ups @ body weight
1x5 ab crunches
1x5 blurpees @ body weight
1x4 jumps @ body weight
1x4 push-ups @ body weight
1x4 ab crunches
1x4 blurpees @ body weight
1x3 jumps @ body weight
1x3 push-ups @ body weight
1x3 ab crunches
1x3 blurpees @ body weight1x2 jumps @ body weight
1x2 push-ups @ body weight
1x2 ab crunches
1x2 blurpees @ body weight
1x1 jumps @ body weight
1x1 push-ups @ body weight
1x1 ab crunches
1x1 blurpees @ body weightPunches and kicks practice for 2 to 3 minutes
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 80kg
1x4 @ 80kg
*Almost back to full strength.
I am finally ready to get back to weight training. However, I am quite interesting to give amateur boxing a go. Now, if could only find a place that offers such classes.
I got into the gym about 6:30 pm and left the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes
Barbell deadlifts :
1x8 @ 60kg for warm-up
1x6 @ 80kg
1x4 @ 90kg
1x6 @ 60kg for cool-down
*I had to stop my weight training as I had to attend the body combat / kickboxing class.
Body combat:
1x10 push-ups @ body weight
Jogging for 10 minutes
1x5 jumps @ body weight
1x5 push-ups @ body weight
1x5 ab crunches
1x5 blurpees @ body weight
1x4 jumps @ body weight
1x4 push-ups @ body weight
1x4 ab crunches
1x4 blurpees @ body weight
1x3 jumps @ body weight
1x3 push-ups @ body weight
1x3 ab crunches
1x3 blurpees @ body weight1x2 jumps @ body weight
1x2 push-ups @ body weight
1x2 ab crunches
1x2 blurpees @ body weight
1x1 jumps @ body weight
1x1 push-ups @ body weight
1x1 ab crunches
1x1 blurpees @ body weightPunches and kicks practice for 2 to 3 minutes
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 80kg
1x4 @ 80kg
*Almost back to full strength.
I am finally ready to get back to weight training. However, I am quite interesting to give amateur boxing a go. Now, if could only find a place that offers such classes.
Sunday, April 22, 2012
Weekend Gym Session 22/04/2012
Weekend Gym Session 22/04/2012
As I was at work today, I decided to go to gym about 3:00 pm to do some cardiovascular exercise. I got into the gym at 3:30 pm and got off the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
50 minutes on the treadmill @ speed = 8kmph and gradient = 0
* Resulted in approximately 575 calories burned and 6.8km jogged.
I had to do a full cardiovascular session as the gym was closing earlier than usual, that is about 5:00 pm. Nonetheless, I managed to squeeze in a 50 minutes jog.
As I was at work today, I decided to go to gym about 3:00 pm to do some cardiovascular exercise. I got into the gym at 3:30 pm and got off the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
50 minutes on the treadmill @ speed = 8kmph and gradient = 0
* Resulted in approximately 575 calories burned and 6.8km jogged.
I had to do a full cardiovascular session as the gym was closing earlier than usual, that is about 5:00 pm. Nonetheless, I managed to squeeze in a 50 minutes jog.
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