Work Day Gym Session 30/11/2011

Work Day Gym Session 30/11/2011

I got into the gym about 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:
1 min on the treadmill @ speed = 8.5 kmph and gradient = 0.0%

29 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 520 calories burned and 7km jogged and brisk-walked.

As I was too stressed today at work, I decided to focus my gym session solely on cardiovascular exercise. I was not satisfied with my performance today. Nonetheless, I will pull another gym session tomorrow.

Public Holiday Non Gym Session 28/11/2011

Public Holiday Non Gym Session 28/11/2011

As I was too lazy to hit today. As such, I decided to get on my bicycle and cycle for the next two hours. The entire ordeal commenced at about 3:00pm and ended about 4:50 pm. Upon returning from this cardiovascular session, I had to assist my dad in cleaning 2 SUVs.

The statistic for this bike ride is as follows:

Monday 28/11/2011, heavy cardio session (Afternoon)
110 mins cycling around the park for about 84 times
* Resulted in 800 calories burned and about 50.10km cycled (estimated)

Although I felt that this was decent workout, I would still prefer lifting weights in the gym coupled with a cardiovascular exercise.

Weekend Non Gym Session 27/11/2011

Weekend Non Gym Session 27/11/2011

After having breakfast today, I decided to give my dog, Little Foot a walk. The entire ordeal took an hour. I brought him to the park about 10:30 am and got home by 11:10 am.

The statistic for this walk is as follows:

Sunday 27/11/2011, light cardio session (Morning)
40 mins walking with Little Foot around the park for 6 times.
* Resulted in 150 calories burned and about 3.6km walked (estimated)

As I have a wedding dinner to attend as well as assisting my father in fixing his PC, I decided to cut short the time spent on this walk.

Work Day Gym Session 24/11/2011

Work Day Gym Session 24/11/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Deadlifts:
2x8 @ 60kg for warm-up and cool-down
4x2 @ 90kg
2x2 @ 100kg
1x1 @ 110kg
*Personal record one repetition at 110kg.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 1
* Resulted in approximately 172 calories burned and 9.9km cycled.

A very short entry for this gym session. I was quite happy with this session as I was able to do a 110kg deadlift. I look forward in pulling another gym session tomorrow.

Work Day Gym Session 23/11/2011

Work Day Gym Session 23/11/2011

I got into the gym about 12:30 pm and got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Super set with Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Bench dips:
5x10 @ body weight

Standing dumbbell overhead extensions:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Chin-ups:
1x2 @ bodyweight

Cable row - fixed weight:
2x10 @ 41kg for warm-up and cool-down
1x10 @ 77kg
1x10 @ 86kg
1x10 @ 91kg

10 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%

10 mins on the treadmill @ speed = 8.5 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 315 calories burned and 4km jogged.

I didn't perform as well as I expected. This is mainly because I was unable to do chin ups properly.

Work Day Gym Session 21/11/2011

Work Day Gym Session 21/11/2011

I got into the gym about 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 is as follows:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x2 @ 65kg
*My new personal record for this weight exercise @ 65kg.

Dumbbells lateral rise:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
2x10 @ 14kg per arm, total = 28kg

Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
2x10 @ 22kg per arm, total = 44kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13.1km cycled.

I am still recovering from my legs day last Friday. I will do another gym session tomorrow, focusing on biceps and triceps.

Work Day Gym Session 18/11/2011

Work Day Gym Session 18/11/2011

I got into the gym about 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 is as follows:

Full squats:
2x2 @ 20kg for testing
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x4 @ 100kg
1x4 @ 110kg
1x2 @ 120kg
1x1 @ 120kg

Seated leg press - fixed weight:
2x10 @ 102kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 184kg

Leg extension - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
1x10 @ 50kg
* I was too tired to do any more weight training exercises.

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 245 calories burned and 18.1km cycled.

I am quite happy with today's gym session as I was able to squat 120kg for 3 repetitions. I reckon that my legs will take some time to recover.