Work Day Gym Session 18/02/2009
4 days has lapsed since my last gym session, I was determined to hit the gym no matter what. Hence, I got into the gym at 6:30 pm and left the gym at 8:05 pm, total time spent in the gym = 1 hour 35 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Flat dumbbells benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 13.63kg per arm, total = 27.27kg for warm-up (benchpress)
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (fliers)
1x6 @ 22.72kg per arm, total = 45.45kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 25kg per arm, total = 50kg (benchpress)
2x6 @ 27.27kg per arm, total = 54.54kg (fliers)
1x6 @ 25kg per arm, total = 50kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 31.81kg per arm, total = 63.63kg (benchpress)
Inclined benchpress + pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 15.90kg for warm up (pullovers)
2x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
1x6 @ 55kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 60kg (benchpress)
2x6 @ 29.54kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 31.18kg (pullovers)
Lat-pull down - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 35kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
Leg extension - fixed weight:
1x12 @ 55kg for warm-up
1x6 @ 60kg
2x6 @ 65kg
2x6 @ 70kg
10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
10 mins on crosstrainer @ resistance level = 14
5 mins on crosstrainer @ resistance level = 8
* Resulted in 390 calories burned and 3.6 km brisk walked.
I'll definitely be hitting the gym tomorrow, I may pull a recovery session whereby I just concentrate on light cardiovascular exercises known as Light Intensity Steady State ("LISS"). I am eager to see what can this particular type of cardiovascular session benefit me.
Wednesday, February 18, 2009
Friday, February 13, 2009
Work Day Gym Session 13/02/2009
Work Day Gym Session 13/02/2009
I got into the gym about 6:30 pm and got off the gym about 8:00 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine is as follows:
Elevated pushups:
4x15 @ body weight
Dips:
4x15 @ body weight
Front squats:
4x15 @ body weight
31 mins on exercise bike @ resistance level = 10
* Resulted in 180 calories burned and 4.29 km cycled.
20 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
5 mins on crosstrainer @ resistance level = 6-8
* Resulted in 385 calories burned and 3.5 km brisk walked.
I was quite tired after two consecutive days of gym session. Nonetheless, I was able to pull off my third gym session today. I focused on burning as much calories as possible without being too fatigued while still performing 3 body weight exercises.
Grandmother's Birthday 07/02/2009
Last Sunday dated 07/02/2009, my family and myself returned Muar, Johor to celebrate my grandmother's 88th birthday. I drove my dad's Honda CRV all the way from Kuala Lumpur to Johor. We threw a dinner party for my grandmother where all her immediate family members would attend.
Here are some photos of the event:
1. Me and my grandmother in the restaurant
2. My grandmother's chocolate cake
3. My grandmother blowing the candles on the cake
4. All of us crowding around my grandmother to celebrate her birthday.
5. Dinner with everybody in the family
6. Me and my 3 other cousins (small reunion)
7. Close-up shot of us
8. My uncle, aunt and her immediate family members with grandmother
We went home straight after dinner and arrived in Kuala Lumpur about 1 am midnight. By then, I was so tired I just crashed on my bed and slept till the next day.
I got into the gym about 6:30 pm and got off the gym about 8:00 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine is as follows:
Elevated pushups:
4x15 @ body weight
Dips:
4x15 @ body weight
Front squats:
4x15 @ body weight
31 mins on exercise bike @ resistance level = 10
* Resulted in 180 calories burned and 4.29 km cycled.
20 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
5 mins on crosstrainer @ resistance level = 6-8
* Resulted in 385 calories burned and 3.5 km brisk walked.
I was quite tired after two consecutive days of gym session. Nonetheless, I was able to pull off my third gym session today. I focused on burning as much calories as possible without being too fatigued while still performing 3 body weight exercises.
Grandmother's Birthday 07/02/2009
Last Sunday dated 07/02/2009, my family and myself returned Muar, Johor to celebrate my grandmother's 88th birthday. I drove my dad's Honda CRV all the way from Kuala Lumpur to Johor. We threw a dinner party for my grandmother where all her immediate family members would attend.
Here are some photos of the event:
1. Me and my grandmother in the restaurant
2. My grandmother's chocolate cake
3. My grandmother blowing the candles on the cake
4. All of us crowding around my grandmother to celebrate her birthday.
5. Dinner with everybody in the family
6. Me and my 3 other cousins (small reunion)
7. Close-up shot of us
8. My uncle, aunt and her immediate family members with grandmother
We went home straight after dinner and arrived in Kuala Lumpur about 1 am midnight. By then, I was so tired I just crashed on my bed and slept till the next day.
Thursday, February 12, 2009
Work Day Gym Session 12/02/2009
Work Day Gym Session 12/02/2009
I got into the gym about 7:00 pm and got off the gym about 8:15 pm, total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
6 mins on treadmill @ speed = 7.0 kmph and gradient = 0.0
* Resulted in 35 calories burned
Deadlifts + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm-up (deadlifts)
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
1x6 @ 60kg (deadlifts)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 70kg (deadlifts)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
2x6 @ 80kg (deadlifts)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 90kg (deadlifts)
1x6 @ 10.22kg per arm, total = 20.44kg (fliers)
Barbell Row + Lat Pulldown - fixed weight (Super-set):
1x12 @ 22.5kg for warm-up (row)
1x12 @ 15kg for warm-up (pulldown)
1x6 @ 30kg (row)
1x6 @ 25kg (pulldown)
1x6 @ 35kg (row)
1x6 @ 35kg (pulldown)
1x6 @ 37.5kg (row)
1x6 @ 40kg (pulldown)
1x6 @ 42.5kg (row)
2x6 @ 45kg (pulldown)
1x6 @ 50kg (row)
One arm dumbbells row + Pulley - fixed weight (Super-set):
1 (2x12) @ 11.36kg per arm, total = 22.72kg for warm-up (dumbbell)
1x12 @ 20kg for warm-up (pulley)
1 (2x6) @ 15.90kg per arm, total = 31.18kg (dumbbell)
1x6 @ 25kg (pulley)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (dumbbell)
1x6 @ 30kg (pulley)
1 (2x6) @ 19.32kg per arm, total = 38.63kg (dumbbell)
1x6 @ 35kg (pulley)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (dumbbell)
2x6 @ 40kg (pulley)
1 (2x6) @ 21.59kg per arm, total = 43.18kg (dumbbell)
5 mins on crosstrainer @ resistance level = 8
12 mins on crosstrainer @ resistance level = 10
* Resulted in 210 calories burned and about 1.8 km brisk walked.
I had to get off early from gym due to transportation issues. I will try to replace the cardiovascular sessions with morning walks on the weekends hopefully. Although I doubt that I would have another gym session tomorrow, I am definitely going to try to hit the gym again tomorrow.
I got into the gym about 7:00 pm and got off the gym about 8:15 pm, total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
6 mins on treadmill @ speed = 7.0 kmph and gradient = 0.0
* Resulted in 35 calories burned
Deadlifts + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm-up (deadlifts)
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
1x6 @ 60kg (deadlifts)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 70kg (deadlifts)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
2x6 @ 80kg (deadlifts)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 90kg (deadlifts)
1x6 @ 10.22kg per arm, total = 20.44kg (fliers)
Barbell Row + Lat Pulldown - fixed weight (Super-set):
1x12 @ 22.5kg for warm-up (row)
1x12 @ 15kg for warm-up (pulldown)
1x6 @ 30kg (row)
1x6 @ 25kg (pulldown)
1x6 @ 35kg (row)
1x6 @ 35kg (pulldown)
1x6 @ 37.5kg (row)
1x6 @ 40kg (pulldown)
1x6 @ 42.5kg (row)
2x6 @ 45kg (pulldown)
1x6 @ 50kg (row)
One arm dumbbells row + Pulley - fixed weight (Super-set):
1 (2x12) @ 11.36kg per arm, total = 22.72kg for warm-up (dumbbell)
1x12 @ 20kg for warm-up (pulley)
1 (2x6) @ 15.90kg per arm, total = 31.18kg (dumbbell)
1x6 @ 25kg (pulley)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (dumbbell)
1x6 @ 30kg (pulley)
1 (2x6) @ 19.32kg per arm, total = 38.63kg (dumbbell)
1x6 @ 35kg (pulley)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (dumbbell)
2x6 @ 40kg (pulley)
1 (2x6) @ 21.59kg per arm, total = 43.18kg (dumbbell)
5 mins on crosstrainer @ resistance level = 8
12 mins on crosstrainer @ resistance level = 10
* Resulted in 210 calories burned and about 1.8 km brisk walked.
I had to get off early from gym due to transportation issues. I will try to replace the cardiovascular sessions with morning walks on the weekends hopefully. Although I doubt that I would have another gym session tomorrow, I am definitely going to try to hit the gym again tomorrow.
Wednesday, February 11, 2009
Work Day Gym Session 11/02/2009
Work Day Gym Session 11/02/2009
I got into the gym at 6:30 pm and left the gym at 8:05 pm, total time spent in the gym = 1 hour 35 mins.
My workout routine is as follows:
6 mins on treadmill @ speed = 7.0 kmph and gradient = 0.0
* Resulted in 35 calories burned
Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 10kg for warm-up (biceps)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 20kg (biceps)
1x6 @ 20kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
1x6 @ 27.5kg (biceps)
1x6 @ 27.5kg (triceps)
2x6 @ 32.5kg (biceps)
2x6 @ 32.5kg (triceps)
Inclined Leg Press + Triceps Pulldown - fixed weight (Super-set):
1x12 @ 80kg for warm-up (legpress)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 120kg (legpress)
1x6 @ 20kg (triceps)
1x6 @ 160kg (legpress)
2x6 @ 25kg (triceps)
1x6 @ 180kg (legpress)
1x6 @ 30kg (triceps)
2x6 @ 200kg (legpress)
Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
2 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
2x6 @ 29.54kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
Alternate dumbbell curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
2 (2x6) @ 15.90kg per arm, total = 31.81kg
1 (2x6) @ 17.05kg per arm, total = 34.1kg
5 mins on inclined strider @ effort level = 10
25 mins on inclined strider @ effort level = 12
2 mins on inclined strider @ effort level = 8 (cool down)
* Resulted in 2.6km brisk walked and 315 calories burned.
I have purchased two new protein tubs from GNC. Fortunately, they still had the buy one free one promotion. The two new tubs I've purchased is the Optimum Nutrition ("ON") Pro Complex.
Here are some photos of the said whey protein:
1. ON Pro Complex 2lbs front cover
2. Nutritional values from ON Pro Complex 2lbs
With this new protein, I will be able to consume whey during weekends. As such, I am hopeful to pull another session of gym tomorrow and the day after tomorrow (ie. Friday).
I got into the gym at 6:30 pm and left the gym at 8:05 pm, total time spent in the gym = 1 hour 35 mins.
My workout routine is as follows:
6 mins on treadmill @ speed = 7.0 kmph and gradient = 0.0
* Resulted in 35 calories burned
Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 10kg for warm-up (biceps)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 20kg (biceps)
1x6 @ 20kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
1x6 @ 27.5kg (biceps)
1x6 @ 27.5kg (triceps)
2x6 @ 32.5kg (biceps)
2x6 @ 32.5kg (triceps)
Inclined Leg Press + Triceps Pulldown - fixed weight (Super-set):
1x12 @ 80kg for warm-up (legpress)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 120kg (legpress)
1x6 @ 20kg (triceps)
1x6 @ 160kg (legpress)
2x6 @ 25kg (triceps)
1x6 @ 180kg (legpress)
1x6 @ 30kg (triceps)
2x6 @ 200kg (legpress)
Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
2 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
2x6 @ 29.54kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
Alternate dumbbell curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
2 (2x6) @ 15.90kg per arm, total = 31.81kg
1 (2x6) @ 17.05kg per arm, total = 34.1kg
5 mins on inclined strider @ effort level = 10
25 mins on inclined strider @ effort level = 12
2 mins on inclined strider @ effort level = 8 (cool down)
* Resulted in 2.6km brisk walked and 315 calories burned.
I have purchased two new protein tubs from GNC. Fortunately, they still had the buy one free one promotion. The two new tubs I've purchased is the Optimum Nutrition ("ON") Pro Complex.
Here are some photos of the said whey protein:
1. ON Pro Complex 2lbs front cover
2. Nutritional values from ON Pro Complex 2lbs
With this new protein, I will be able to consume whey during weekends. As such, I am hopeful to pull another session of gym tomorrow and the day after tomorrow (ie. Friday).
Friday, February 6, 2009
Work Day Gym Session 06/02/2009
Work Day Gym Session 06/02/2009
I got into the gym at 6:30 pm and left the gym at 8:00 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine is as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Squat (full) + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm up (squats)
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
2x6/10 @ 60kg (Squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 80kg (Squats)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
1x6 @ 90kg (Squats)
1x6 @ 13.63g per arm, total = 27.27kg (fliers)
1x4 @ 100kg (Squats) and 1x6 (bodyweight only)
1x6 @ 14.77g per arm, total = 29.54kg (fliers)
Dumbbells shoulder press + Dumbbells shrugs (Super-set):
1x12 @ 11.36kg per arm, total = 22.72kg for warm up (press)
1x12 @ 19.32kg per arm, total = 38.63kg for warm up (shrugs)
1x6 @ 13.63kg per arm, total = 27.27kg (press)
1x6 @ 21.59kg per arm, total = 43.18kg (shrugs)
1x6 @ 15.90kg per arm, total = 31.18kg (press)
1x6 @ 22.72kg per arm, total = 45.45kg (shrugs)
1x6 @ 18.18kg per arm, total = 36.36kg (press)
1x6 @ 23.86kg per arm, total = 47.72kg (shrugs)
1x6 @ 19.32kg per arm, total = 38.63kg (press)
1x6 @ 25kg per arm, total = 50kg (shrugs)
1x6 @ 20.45kg per arm, total = 40.90kg (press)
1x6 @ 27.27kg per arm, total = 54.54kg (shrugs)
Barbell shoulder press:
1x12 @ 20kg for warm up
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg
Leg extension:
1x12 @ 30kg
1x6 @ 47kg
1x6 @ 54kg
1x6 @ 68kg
2x6 @ 75kg
30 mins on inclined strider @ 130-140 heart beat per minute
* Resulted in 2.3km brisk walked and 285 calories burned.
I would have done slightly longer for the inclined strider if my mobilephone did not run out of battery. Unfortunately, I could not let my dad wait for me any longer. Hence, I just drop the entire thing and went home straight after.
I got into the gym at 6:30 pm and left the gym at 8:00 pm, total time spent in the gym = 1 hour 30 mins.
My workout routine is as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned
Squat (full) + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm up (squats)
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
2x6/10 @ 60kg (Squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 80kg (Squats)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
1x6 @ 90kg (Squats)
1x6 @ 13.63g per arm, total = 27.27kg (fliers)
1x4 @ 100kg (Squats) and 1x6 (bodyweight only)
1x6 @ 14.77g per arm, total = 29.54kg (fliers)
Dumbbells shoulder press + Dumbbells shrugs (Super-set):
1x12 @ 11.36kg per arm, total = 22.72kg for warm up (press)
1x12 @ 19.32kg per arm, total = 38.63kg for warm up (shrugs)
1x6 @ 13.63kg per arm, total = 27.27kg (press)
1x6 @ 21.59kg per arm, total = 43.18kg (shrugs)
1x6 @ 15.90kg per arm, total = 31.18kg (press)
1x6 @ 22.72kg per arm, total = 45.45kg (shrugs)
1x6 @ 18.18kg per arm, total = 36.36kg (press)
1x6 @ 23.86kg per arm, total = 47.72kg (shrugs)
1x6 @ 19.32kg per arm, total = 38.63kg (press)
1x6 @ 25kg per arm, total = 50kg (shrugs)
1x6 @ 20.45kg per arm, total = 40.90kg (press)
1x6 @ 27.27kg per arm, total = 54.54kg (shrugs)
Barbell shoulder press:
1x12 @ 20kg for warm up
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg
Leg extension:
1x12 @ 30kg
1x6 @ 47kg
1x6 @ 54kg
1x6 @ 68kg
2x6 @ 75kg
30 mins on inclined strider @ 130-140 heart beat per minute
* Resulted in 2.3km brisk walked and 285 calories burned.
I would have done slightly longer for the inclined strider if my mobilephone did not run out of battery. Unfortunately, I could not let my dad wait for me any longer. Hence, I just drop the entire thing and went home straight after.
Wednesday, February 4, 2009
Work Day Gym Session 04/02/2009
Work Day Gym Session 04/02/2009
I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent working out = 1 hour 30 mins.
My workout routine as follows:
5 mins on exercise bike
* Resulted in 31 calories burned
Flat benchpress + Flat dumbbells chest fliers (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
1x12 @ 20kg for warm up (benchpress)
1x6 @ 14.77kg per arm, total = 29.54kg (fliers)
2x6 @ 60kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 65kg (benchpress)
1x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 70kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 75kg (benchpress)
1x6 @ 15.90kg per arm, total = 31.80kg (fliers)
Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32 for warm up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
2x6 @ 55kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 60kg (benchpress)
2x6 @ 29.54kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 31.18kg (pullovers)
Cable lawnmower - fixed weight + Triceps pulldown - fixed weight (Super-set):
1(2x12) @ 10kg per arm, total = 20kg for warm up(lawnmower)
1x12 @ 10kg for warm up (triceps)
1(2x6) @ 12.5kg per arm, total = 25kg (lawnmower)
1x6 @ 15kg (triceps)
1(2x6) @ 15kg per arm, total = 30kg (lawnmower)
1x6 @ 20kg (triceps)
1(2x6) @ 17.5kg per arm, total = 35kg (lawnmower)
2x6 @ 25kg (triceps)
1(2x6) @ 20kg per arm, total = 40kg (lawnmower)
1x6 @ 30kg (triceps)
1(2x6) @ 22.5 per arm, total = 45kg (lawnmower)
30 mins on crosstrainer @ effort level = 10- 11
5 mins on crosstrainer @ effort level =6-8 (cooldown)
* Resulted in 285 calories burned and about 2.5 km cross trained.
I am hopeful to pull my third session of the week tomorrow. This is my first week of this body part split routine. Do note that I have drank like 3 whey protein shakes today.
I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent working out = 1 hour 30 mins.
My workout routine as follows:
5 mins on exercise bike
* Resulted in 31 calories burned
Flat benchpress + Flat dumbbells chest fliers (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
1x12 @ 20kg for warm up (benchpress)
1x6 @ 14.77kg per arm, total = 29.54kg (fliers)
2x6 @ 60kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 65kg (benchpress)
1x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 70kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 75kg (benchpress)
1x6 @ 15.90kg per arm, total = 31.80kg (fliers)
Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32 for warm up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
2x6 @ 55kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 60kg (benchpress)
2x6 @ 29.54kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 31.18kg (pullovers)
Cable lawnmower - fixed weight + Triceps pulldown - fixed weight (Super-set):
1(2x12) @ 10kg per arm, total = 20kg for warm up(lawnmower)
1x12 @ 10kg for warm up (triceps)
1(2x6) @ 12.5kg per arm, total = 25kg (lawnmower)
1x6 @ 15kg (triceps)
1(2x6) @ 15kg per arm, total = 30kg (lawnmower)
1x6 @ 20kg (triceps)
1(2x6) @ 17.5kg per arm, total = 35kg (lawnmower)
2x6 @ 25kg (triceps)
1(2x6) @ 20kg per arm, total = 40kg (lawnmower)
1x6 @ 30kg (triceps)
1(2x6) @ 22.5 per arm, total = 45kg (lawnmower)
30 mins on crosstrainer @ effort level = 10- 11
5 mins on crosstrainer @ effort level =6-8 (cooldown)
* Resulted in 285 calories burned and about 2.5 km cross trained.
I am hopeful to pull my third session of the week tomorrow. This is my first week of this body part split routine. Do note that I have drank like 3 whey protein shakes today.
Monday, February 2, 2009
Work Day Gym Session 02/02/2009
Work Day Gym Session 02/02/2009
Due to the fact that this is going to be a daily routine, I will prepare my workout routine as efficient as possible. Hence, there will not be any narration of any sort just jump straight into the workout routine.
Got into gym about 6:30pm and got off about 7:45pm, total time spent in gym = 1 hour 15 mins.
My workout routine as follows:
5 mins on exercise bike
* Resulted in 31 calories burned
Deadlifts + Inclined dumbbells rows (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (rows)
1x12 @ 20kg for warm-up (deadlifts)
1x6@ 15.09kg per arm, total = 31.18kg (rows)
2x6 @ 60kg (deadlifts)
1x6 @ 11.36kg per arm, total = 22.72kg (rows)
1x6 @ 75kg (deadlifts)
1x6 @ 12.5kg per arm, total = 25kg (rows)
1x6 @ 80kg (deadlifts)
1x6 @ 13.63kg per arm, total = 13.63kg (rows)
1x4 @ 90kg (deadlifts)
1x6@ 14.77kg per arm, total = 29.54kg (rows)
* I failed the 4 repetition for deadlifts @ 90kg, was unable to do two more repetitions.
Pendley rows + One arm dumbbell rows (Super set):
1x12 @ 20kg for warm-up (pendley)
1 (2x12) @ 11.36kg per arm, total = 22.72kg for warm-up (dumbbell)
1x6 @ 30kg (pendley)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (dumbbell)
1x6 @ 40kg (pendley)
1 (2x6) @ 15.90kg per arm, total = 31.18kg (dumbbell)
2x6 @ 50kg (pendley)
2 (2x6) @ 14.77kg per arm, total = 29.54kg (dumbbell)
1x6 @ 55kg (pendley)
1 (2x6) @ 17.04kg per arm, total = 34.09kg (dumbbell)
Cable seated row - fixed weight + Lat pulldown - fixed weight (Super-set:)
1x12 @ 25kg for warm up (lat pulldown)
1x12 @ 22kg for warm up (seated row)
2x6 @ 33kg (lat pulldown)
2x6 @ 33kg (seated row)
2x6 @ 47kg (lat pulldown)
2x6 @ 47kg (seated row)
1x6 @ 56kg (lat pulldown)
1x6 @ 56kg (seated row)
* I actually can't remember much for this super-set as I was more or less rushing home.
30 mins on treadmill fatburn
(gradient @ 0 to 3 and speed = 5.9 to 7.3)
5 mins on treadmill @ speed = 3.8 to 5.1 (Cool-down)
* Resulted in 220 calories burned and about 3.5 km brisk walked.
I am using the fatburn setting for the treadmill for once. I am maintaining my heart rate at about 140 beat per minute. However, I am definitely going to pull another gym session tomorrow. This daily routine is consuming lotsa of my time and I hope to see results by May 2009.
Due to the fact that this is going to be a daily routine, I will prepare my workout routine as efficient as possible. Hence, there will not be any narration of any sort just jump straight into the workout routine.
Got into gym about 6:30pm and got off about 7:45pm, total time spent in gym = 1 hour 15 mins.
My workout routine as follows:
5 mins on exercise bike
* Resulted in 31 calories burned
Deadlifts + Inclined dumbbells rows (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (rows)
1x12 @ 20kg for warm-up (deadlifts)
1x6@ 15.09kg per arm, total = 31.18kg (rows)
2x6 @ 60kg (deadlifts)
1x6 @ 11.36kg per arm, total = 22.72kg (rows)
1x6 @ 75kg (deadlifts)
1x6 @ 12.5kg per arm, total = 25kg (rows)
1x6 @ 80kg (deadlifts)
1x6 @ 13.63kg per arm, total = 13.63kg (rows)
1x4 @ 90kg (deadlifts)
1x6@ 14.77kg per arm, total = 29.54kg (rows)
* I failed the 4 repetition for deadlifts @ 90kg, was unable to do two more repetitions.
Pendley rows + One arm dumbbell rows (Super set):
1x12 @ 20kg for warm-up (pendley)
1 (2x12) @ 11.36kg per arm, total = 22.72kg for warm-up (dumbbell)
1x6 @ 30kg (pendley)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (dumbbell)
1x6 @ 40kg (pendley)
1 (2x6) @ 15.90kg per arm, total = 31.18kg (dumbbell)
2x6 @ 50kg (pendley)
2 (2x6) @ 14.77kg per arm, total = 29.54kg (dumbbell)
1x6 @ 55kg (pendley)
1 (2x6) @ 17.04kg per arm, total = 34.09kg (dumbbell)
Cable seated row - fixed weight + Lat pulldown - fixed weight (Super-set:)
1x12 @ 25kg for warm up (lat pulldown)
1x12 @ 22kg for warm up (seated row)
2x6 @ 33kg (lat pulldown)
2x6 @ 33kg (seated row)
2x6 @ 47kg (lat pulldown)
2x6 @ 47kg (seated row)
1x6 @ 56kg (lat pulldown)
1x6 @ 56kg (seated row)
* I actually can't remember much for this super-set as I was more or less rushing home.
30 mins on treadmill fatburn
(gradient @ 0 to 3 and speed = 5.9 to 7.3)
5 mins on treadmill @ speed = 3.8 to 5.1 (Cool-down)
* Resulted in 220 calories burned and about 3.5 km brisk walked.
I am using the fatburn setting for the treadmill for once. I am maintaining my heart rate at about 140 beat per minute. However, I am definitely going to pull another gym session tomorrow. This daily routine is consuming lotsa of my time and I hope to see results by May 2009.
Subscribe to:
Posts (Atom)
