Work day gym session 28/02/2008

Today was just another day at the office, I got off work at 6:30pm, arrived at gym at 6:40 pm approximately and left at 9:00 pm sharp. Total time spent in gym = 2 hours and 20 mins

I would say that all the exercises I did today are of cardiovascular exercise. 1 hour 50 minutes plus of cardiovascular exercise. Super Cardiovascular exercise entry, anyway the exercises I did are as follows:

20 mins rowing @ effort level = 10 (max effort)

30 mins stepper @ effort level = 12
1 min stepper @ effort level = 10

31 mins crosstrainer @ effort level = 10

30 mins strider @ effort level = 25
1 min strider @ effort level = 12

Light stretches for 10 minutes

In my opinion, I would be able to burn high amount of calories with such many and long cardio session. Given that it isn't as taxing as weight lifting, I might do something of similar on Sunday. I hope I will be able to go to gym tomorrow as well though.

Cheers

Work Day Gym Session 04/03/2008
I had to work quite intensively at work today. Fortunately, I managed to get off work at 6:00 pm, arrived in the gym at 6:15 pm. Finished gym at the usual 9:00 pm. Total time spent in gym = 2 hours 45 minutes. Relatively shorter as I was doing 3x15 reps for most weight exercises except for a few.
My workout routines are as follows:
5 mins on rowing machine @ effort level =10

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
* Rest 3-6 seconds in between each mini sets

Shoulder press + squats:
1x12 30lbs per arm, total = 60lbs
1x14 25lbs per arm, total = 50lbs
1x14 20lbs per arm, total = 40lbs

Squats:
1x15 70kg
1x12 100kg
1x12 100kg

Standing barbell bicep curls:
1x15 40lbs
2x15 50lbs

Lateral Row:
1x15 20kg per arm, total =40kg
2x15 30kg per arm, total =60kg

Pendley rows:
1x15 32.5kg
1x15 42.5kg
1x15 52.5kg

Flat benchpress:
1x8 50kg
*Too tired to do this so couldn't be bother, just did one set and off to the next exercise.

Alternate hammer curls:
1x15 20lbs per arm, total = 40lbs
2x15 25lbs per arm, total = 50lbs

30 minutes stepper @ effort level = 12
1 minute stepper @ effort level = 10
* Resulted in 178 floors climbed and 404 calories burned.

30 minutes treadmill @ speed = 6.5 to 7.0, gradient = 4% to 5%
1 minute treadmill @ speed 6.5, gradient = 0%
* Resulted in 3.3 km walked with 230 calories burned.

I will be doing another gym session on Thursday. I was unable to do the next gym session on Friday as I was struck down by my own high blood pressure / hypertension previously (I think). The doctor did say I had a borderline case of high blood pressure / hypertension case. We'll see on Friday where I would probably do my 1 hour 50 minutes cardiovascular session again.

Cheers

This post has been edited by kianweic: Mar 5 2008, 08:42 AM

Work Day (Easy) Gym Session 06/03/2008

I work till 6:10 pm today, got into gym by 6:15 pm. Left gym at 9:00 pm. Funny thing happened today, while creatine is supposed to retain water, I actually sweat two t-shirt wet to the maximum. Why? I have no idea. Total time spent in gym = 2 hours 45 minutes

Today work out routine are as follows (it's a bit easier then usual because I am extremely tired mentally.) :

5 minutes on the rowing machine @ effort level = 10

Lawnmower Row (Half deadlifts plus one arm row) :
1x15 35lbs per arm, total = 70lbs
1x15 40lbs per arm, total = 80lbs
1x15 30lbs per arm, total = 60lbs

Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs

Dumbbell bicep curls:
3x15 35lbs per arm, total = 70lbs

Tricep overhead extension:
2x15 60lbs
2x15 65lbs

Standing barbell military press:
3x15 50lbs

Inclined legpress:
1x15 150kg
1x15 170kg
1x15 190kg

Dumbbells chest fliers:
3x15 30lbs per arm, total = 60lbs
* Easy in terms that I didn't do benchpress, squats or deadlifts as per usual.

30 minutes stepper @ effort level = 12
1 min stepper @ effort level = 10
* Resulted in 182 stairs climbed and 385 calories burned.

30 minutes treadmill @ 7.0 kmph, gradient = 5.0%
1 min treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 3.40km walked and 260 calories burned

Will I be able to do a single cardiovascular session tomorrow? Tune in to find out.

Meanwhile keep on rocking.



This post has been edited by kianweic: Mar 6 2008, 10:12 PM

Election day light cardiovascular exercise entry 08/03/2008

I have voted in the primary school with my mum today.

Walked all the way from my house to the primary school nearby and back home.

Total distance walked approximately 2.0 km.

Total time walked 45 minutes.

58.9% of the 10.9 million registered voters cast according to Malaysiakini.

* We are eagerly awaiting results for the elections. Let's hope it's good enough for all of us.

Cheers

This post has been edited by kianweic: Mar 8 2008, 05:30 PM

jumping jeepers.....

60KG x 2 x 10 for shoulder presses?

I can't even get them past 8 reps! And I only do 3-4 sets of that, with no extra dumbbell work. U have some solid shoulders there my dear friend.

Keep up the good work, will be watching.

Thanks for your compliments, really made my day.

Your squats and deadlifts and the variation of those deadlifts you do scares the living crap out of me though and also some of the exercises.

* I am too excited watching the election results at the moment.

Cheers

hahaha!
Okay...no problem.

I intend to beat you in dat okay? hehe, so let's have some healthy competition here ol boy! Hooyah! I gotta get some chiro to fix my left shoulder asap........the silly "clicking" is killing me.

U lucky bastards living in KL, now under DAP. Dammmmmmm

Sorry for the late reply.

Of course, healthy competition will motivate us to improve faster and thus become stronger. Also I intent to get somewhere close to 300lbs for squats and deadlifts in the long run. Although that won't break your records or most people records as well, at least I'll feel better.

Anyway, I am skipping gym training today. I am having a massive headache at work, can't take medical leave as I am trying to finish a project by this weekend.

Skip gym work out on 11/03/2003

I have taken two panadols and I did not bring my gym equipments today.

Hopefully will recover by tomorrow and hit the gym then.

As per suggested, 80% diet and 20% workout to achieve a lower body fat %. Therefore, I need to start watching my diet.

Goal is to get 15% body fat and below by November 2008 before going to Jakarta to visit another friend's wedding. Meanwhile, not lose too much strength in my usual exercise (ie. 4x10). I will definitely give the 5x8 and 4x12 a try (with a lot heavier weights) once I lose significant body fat.

Cheers

Work day (sick) gym session 12/03/2008

I got off work earlier today at 6:00 pm. Fortunately, my friend was able to drop me off at the gym say in 6:05 pm, stay in the gym till 9:00 pm. Total time spent in gym = 2 hours 55 minutes. I was a bit sick today, got a bad sore throat but managed to finish most exercise anyway, so no big lose. Also, I forget to take my protein supplement and my creatine supplement as well due to being almost late for work.

*Please note that I have decided to use kilogram for all the dumbbells because I feel attached to my old gym in Melbourne University whereby everything was in kg and not in pounds.

My work out routine are as follows:

5 mins on rowing machine @ effort level = 10

Barbell Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x10 @ 70kg
*I would say pretty alright for a sick person

Standing barbell bicep curls:
1x15 22.5kg
1x12 27.5kg
1x15 27.5kg

Dumbbell shoulder press + squats:
1x14 16kg per arm, total = 32kg
2x10 16kg per arm, total = 32kg

Barbell tricep curls:
3x15 32kg

Inclined legpress:
1x15 150kg
1x15 170kg
1x15 200kg

Dumbbell chest fliers:
1x15 11.36kg per arm, total = 22.72kg
2x15 13.63kg per arm, total = 27.27kg

Woodchopper:
1x15 13.63kg per arm, total = 27.27kg
1x15 15.91kg per arm, total = 31.81kg
1x15 18.18kg per arm, total = 36.36kg

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 7
* Resulted in 185 floors climbed and 350 calories burned

30 mins on treadmill @ gradient = 5, speed = 7.0kmph (20 mins), 6.5kmph (10 mins)
1 min on treadmill @ gradient = 2.5, speed = 5.0kmph
* Resulted in 3.4km walked and 250 calories burned.

Total calories burned = 600 calories (not as good as the previous time)

All in all, I'll say a pretty decent work-out for a sick person. Hopefully, I'll recover fully by tomorrow.

Cheers

I still don't know what "Woodchoopper" is.......

good paul chek for core training and u'll find woodchopping or tree chopping lol

Woodchopper with the machine (dunno what's it called)

- Imagine holding and axe and chopping the wood into halves like those in the Rocky movies. I think Rocky 4 where Rocky Balbao fought some big guy from Russia to avenged the death of Apollo. It's something like that.
- However, I do the upside down one, instead of chopping downwards, I am swing upwards. (ie. like giving an uppercut with an axe.) Watch any medieval age movie where the character would swing the axe upwards.
(defying gravity may or may not require more energy)
- I did tried the normal one and it was easy for the same weight.

- Few weeks back, this particular exercise make me perspire like there is no tomorrow. Now it seems a lot easier, I have to increase intensity drastically and ultimately try another exercise.

I'll upload a picture if I do find one on the net. That would be after work.

* Please note is a two-hand motion, seems to work the lower back, bit of legs (squating motion) and a bit of triceps I think.

Cheers

This post has been edited by kianweic: Mar 13 2008, 08:48 AM

u r doing it with cables right?

Yeah with the cables, those that Neek does for his chest fliers.

OoooOOoo....
I thought which gym so cun, got tractor tires for you to slam at.

Go find tire shops, get an MPV and take a tractor tire and put at home.
Then go buy sledgehammer and wallop the thing. That's an even cooler core workout.

Oh and yeah, get the 12 pound or something ones. Not too heavy. Too heavy and it's impossible to swing right. I know, I took an 18 pound head and each hit left me shuddering but not producing enough force.

---

Added on March 13, 2008, 9:10 amWAIT!
It's 8 pounds. The 12 pounds are the ones I had difficulty swinging properly.

This post has been edited by pizzaboy: Mar 13 2008, 09:10 AM

Hehehe, that sounds like fun. Seems like a very good way to release stress as well. Probably have to go down to the hardware store sometime.

I was thinking of getting a sandbag since I doubt Manulife gym have it. Punching and kicking for no reason should be quite stress relieving as well.

Since you do martial training, would like to ask whether you strap weights or your legs onto your body like those movie Jet Li does in his old movies?

Cheers

how much is a tractor tire gonna be?

Shouldn't cost too much if it were from a junkyard. Or just get the spare tyre of a 4-wheel drive should be plenty enough.

Also, I think getting a punching bag would be better. However, I have no place to hang it. Might as well just punch a pillow.

Mmm.....yes we do strap weights, but they're pretty light. 1KG weights. There was up to 6LBS or 2.3KG or something where we train, but that's it.

It makes your leg swing extra fast towards the target, IF and only IF you can produce the force equivalent to the extra weight on your leg. Keep in mind the matter of leverage considering where you put the weights, but once you can produce that much force, you'll automatically kick even faster.

Sometimes, if you drive around and go to desserted places, people actually throw their old tractor tires there. I still suggest tractor tires, because 4wd tires are a lil too flimsy. Get solid tires. Then U can whack till your teeth drops off. Also tractor tires are large enough for you to rest it on the wall. That way you can reenact the movement of swinging=punching. And you can also slap on your boxing gloves and hang the tractor tire and have 5 minutes of punching fun.

I say 5 minutes becuz you'll likely punch the crap outta your hands within 2 already. Anything more, would be pretty fun to watch.

Looking forward for after work gym today 18/03/2008

Finally, I have fully recovered from a virus attack since last Friday.

I had a terrible sore-throat coupled with pain coming from the joints.

Visited a doctor, she said was a virus attack and I took a medical leave on Friday itself. However, I was at work till 12:00 pm. It's like a half day leave.

I was not able to hit the gym as the pain from the joints and throat was quite annoying.