Work Day Non Gym Session 29/05/2012

Work Day Non Gym Session 29/05/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.

The stats of the walk is as follows:

Tuesday, 29/03/2012, light cardio session (Evening)
45 mins walking with Little Foot around the park for 8 times. 

* Resulted in 180 calories burned and about 4.2km jogged (estimated)

I will have to pull a gym session tomorrow.

Work Day Gym Session 28/05/2012

Work Day Gym Session 28/05/2012

I got into the gym about 9:30 am this morning and left the gym about 11:00 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
1x10 @ 40kg
1x10 @ 50kg
2x4 @ 60kg


Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg

1x8 @ 37.5kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg

1x10 @ 37.5kg
1x10 @ 42.5kg

Pectoral Fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 40kg

1x10 @ 45kg
1x10 @ 50kg

Cable T-Bar rows - fixed weight:
2x10 @ 40kg for warm-up and cool-down

1x10 @ 85kg

1x10 @ 90kg
1x10 @ 95kg

35 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 200 calories burned and 12km cycled.

I look forward in pulling another gym session tomorrow.

Weekend Non Gym Session 27/05/2012

Weekend Non Gym Session 27/05/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.

The stats of the walk is as follows:

Sunday, 27/03/2012, light cardio session (Evening)
45 mins walking with Little Foot around the park for 8 times. 

* Resulted in 180 calories burned and about 4.2km jogged (estimated)

I will have to do my gym sessions on the week days instead.

Weekend Gym Session 26/05/2012

Weekend Gym Session 26/05/2012

I got into the gym about 10:00 am this morning and left the gym about 12:00 pm.

Total time spent in the gym = 2 hours

My workout routine as follows:

Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10  @ 80kg
1x8 @ 90kg
1x6 @ 100kg
1x4 @ 110kg
1x3 @ 110kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x3 @ 90kg

Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Lat-pulldown - fixed weight:
1x10 @ 10kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Hanging leg raise:
5x10 @ body weight

 40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled. 

This was quite an intense session and I will pull another tomorrow morning.

Work Day Non Gym Session 25/03/2012

Work Day Non Gym Session 25/03/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.

The stats of the walk is as follows:

Friday, 25/03/2012, light cardio session (Evening)
60 mins walking with Little Foot around the park for 10 times.
* Resulted in 250 calories burned and about 6km jogged (estimated)

I will have to do my gym sessions to this weekend.

Work Day Non Gym Session 24/03/2012

Work Day Non Gym Session 24/03/2012

I gave Little Foot a walk just afterhaving my dinner today. I got to the park about 6:30 pm and got home by 7:10 pm.

The stats of the walk is as follows:

Thursday, 24/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 7 times.
* Resulted in 230 calories burned and about 4.2km jogged (estimated)

As I was quite busy this week, I was unable to do my usual workout routine during the week. I will have to push my gym sessions to this weekend.

Work Day Gym Session 21/05/2012

Work Day Gym Session 21/05/2012

I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg 

Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
2x4 @ 80kg 
1x3 @ 90kg

Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg


Pectoral Fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg 

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled. 

The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.