Work Day Gym Session 17/05/2012
I got into the gym about 6:00 pm after work and left the gym about 7:30 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
1x4 @ 80kg
1x5 @ 80kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 37.5kg
Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled.
This was quite a decent work out for today. I look forward in pulling another workout tomorrow.
Thursday, May 17, 2012
Work Day Gym Session 14/05/2012
Work Day Gym Session 14/05/2012
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:
30 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
20 minutes on the treadmill @ speed = 8.0kmph and gradient = 0
10 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately 610 calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I had something on my mind and won't not be able to concentrate in any form of weight lifting.
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:
30 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
20 minutes on the treadmill @ speed = 8.0kmph and gradient = 0
10 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately 610 calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I had something on my mind and won't not be able to concentrate in any form of weight lifting.
Thursday, May 10, 2012
Work Day Gym Session 10/05/2012
Work Day Gym Session 10/05/2012
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:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
2x4 @ 80kg
1x6 @ 90kg
1x1 @ 100kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 70kg
2x5 @ 80kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
Legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
3x10 @ 200kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x9 @ 55kg
45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 275 calories burned and 19km cycled.
This was quite an intense session as I am trying to compensate of my infrequent gym sessions this week.
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:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
2x4 @ 80kg
1x6 @ 90kg
1x1 @ 100kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 70kg
2x5 @ 80kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg
Legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
3x10 @ 200kg
Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x9 @ 55kg
45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 275 calories burned and 19km cycled.
This was quite an intense session as I am trying to compensate of my infrequent gym sessions this week.
Monday, May 7, 2012
Work Day Gym Session 07/05/2012
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.
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.
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.
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