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

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.

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.

Work Day (Short) Gym Session 18/03/2008

I got off work slightly earlier than usual, got off at 5:45 pm, rush to the gym got there about 5:55 pm. Finished a lot earlier than usual due to transportation issue, got off at 7:45 pm, total time spent in gym = 1 hour 40 minutes. I am pretty sure I miss one or two weights exercises I used to do and lack 30 mins cardiovascular exercise that I pretty much do all the time.

My exercise routine are as follows:

5 mins on rowing machine @ effort level = 10

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x15 @ 60kg
*Quite alright for a person who just recovered from illness

Tricep overhead extension:
1x15 27.27kg
2x15 29.54kg

Squats:
1x15 70kg
1x12 90kg
1x12 100kg

Dumbbell bicep curls:
2x (2x15) 15.9kg per arm, total = 31.8kg
2x (1x15) 18.18kg per arm, total = 36.36kg

One arm dumbbell row (without half deadlifts)
2x (1x15) 15.9kg per arm, total = 31.8kg
2x (1x15) 18.18kg per arm, total = 36.36kg
2x (1x15) 22.72 per arm, total = 45.45kg

Standing military press:
1x15 32.5kg
* Didn't had time to finish the 6th weight exercise, went straight to cardio instead.

15 mins on treadmill @ 10.5 kmph
10 mins on treadmill @ 7.0 kmph
* Resulted in 260 calories burned (can't remember the distance at all)

Very short gym session today. I will definitely hit the gym tomorrow as I didn't feel tired enough. The good thing is that, Thursday is a public holiday, therefore I am going to push myself to the max.

Actually I don't think so because my squats aren't deep. It's just a sitting motion and then straight up.

I saw Neek did his squat which should be the same like yours since you taught him that. I only can do 80kg x 10 reps for that. If I did that below parallel squats my blood pressure will go through the safety zone (according to the doctor), I start to feel dizzy and unable to do my cardio sessions. The dizziness might last till the next day and I'll have to take muscle relaxant.

* Should have put this in as well. Today I feel my right knee or leg was different, there was a sharp pain after I did the squats, need to consult doctor if this persist tomorrow. That is why I didn't incorporated squats to the one arm row and tricep overhead extensions.

Oh ok, Neek did say something that most people from here squat like him. I haven't seen him these days, according to his brother, Ivan. Neek has been working out in the morning.

Another 1 hour plus 30 minutes or maybe more, I will be heading to the gym again. Probably not going to do squats till next week and see how it goes by then.

Updated: The pain has receded since this afternoon. Going to stress-tests my legs doing cardiovascular exercise. Hopefully it isn't as serious as what I think.

No jogging just stepper.

Need to lose a lot of body fat. I am sick of having muscles that aren't visible thanks to high body fat %. Also need to control diet, stupid chocolates looks tasty and papadam.

Yeah I will do a deeper squat once I finish the cutting phase which is going to be quite long since a lot of fat to go. Probably start with 60kg or less.

Work Day (Cardio) Gym Session 19/03/2008

I got off work late today somewhere about 7:10 pm and arrived at gym 7:15 pm. Thankfully, I have took a day off on Friday therefore I have a long weekend ahead.I am pretty sure I will be able to do another session on Friday as well, making that the third gym session of the week. Also I got off gym at 9:15 pm, total time spent in gym = 2 hours.

Today's gym session, I went full blast on cardiovascular exercises. The workout routine are as follows:

20 mins on rowing machine @ effort level = 10
* Resulted in 170 calories burned

30 mins on stepper @ effort level = 13 (max level= 25)
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 190 floors climbed.

30 mins treadmill @ 7.0 kmph and gradient = 5.0%
1 min treadmill @ 5.5 kmph and gradient = 2.5%
* Resulted in 280 calories burned and 3.3 km fast walked.

20 mins on crosstrainer @ effort level = 15
1 min on crosstrainer @ effort level = 10
* Resulted in 170 calories burned and about 1.2km walked.

Total calories burned for this cardio session = 170+390+280+170 = 1,010 calories burned.

Seems like a lot of calories burned but I would prefer it somewhere within the range of 1,200 or above as I still have tonnes of body fat to lose. I'll need to check the body fat measure machine by end of April. Let's hope for the best.

Cheers

No money to do liposuction need cardio exercise to burn lotsa calories and hopefully burn more fat.

Me donate some fat to you ok?

LOL hahahah

Hmmm....What happened to that human fat boat that's supposed to break world records?

I can donate my fat to them. Looks like human fat not good as fuel.

Maybe donating fat to Somalia kids can get offset my taxable income as well.....LOL

I probably be a lot healthier if I exercise as many times as I posted the crap over here.

Hmmm, I plan to cycle my creatine with Lipo-6 by May 2008 for one month and maybe back to creatine.

Weird thing is that creatine makes me sweat more, but the extra pump when both doing weights and cardio is there.

Diet is probably the most difficult part in the whole bodybuilding process.

Anyway here a restaurant I recently went for. They served very nice noodles (both dry and in soup) with some mince meat and a very nicely cook again (whereby the yolk is still in liquid form). Both noodles (dry and soup) taste natural. Can't remember the full

Details as follows (from their business cards):

Restoran Super Kitchen
(Chilli Pan Noodle) in Mandarin
Address: 33, Jalan Dewan Sultan Sulaiman 1, Off Jalan T.A.R 50300 Kuala Lumpur.
Brach: 3-1, Jalan PJU 5/4, Dataran Sunway, Kota Damansara, 47810 Petaling Jaya.
Tel: 03 - 61417398

Cheers

Work Day (Another Short) Gym Session 24/03/2008

It was raining cats and dogs about 5:30 pm all the way to 6:30 pm. In addition, there was a lot of outstanding work that I have to attend to. I only got into the gym at 7:00 pm. Left the gym as per usual @ 9:00 pm. Total time spent in the gym = 2 hours.

Please note there were many pretty girls in the gym today (far more pretty ladies around than usual, around 2x more), also do note that have killer bodies (not the lamp post type, those makes me....yawn...). While it may be nice to have many pretty girls around but it was far too distracting.

My exercise routine are as follows:

5 mins on rowing machine @ effort level = 10

Dumbbell shoulder press (without squats):
2 (1x15) @ 18.18kg per arm, total = 36.36kg
2 (2x14) @ 20.45kg per arm, total = 40.90kg
*I need to get this back to 25kg per arm as soon as possible. Argh!

Flat benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x6 @ 80kg
*Oh shit, I have weaken, only able to do 6 reps for 80kg.

Woodchopper:
2 (2x15) @ 13.63 kg per arm, total = 27.27kg
2 (1x15) @ 15.91 kg per arm, total =31.81kg

Pullover:
1x15 @ 27.27kg
2x15 @ 31.82kg

Iso-lateral row:
2x (1x15) @ 25 kg per arm, total = 50kg
2x (1x15) @ 35 kg per arm, total = 70kg
2x (1x15) @ 40kg per arm, total = 80kg

Pull ups:
2x1
* Man, I seriously suck at this, need to start training this exercise.

Inclined Legpress:
1x15 @ 150kg
1x15 @ 170kg
1x15 @ 200kg
* Nice one, finally able to do 200kg but this exercise still makes me sleep.....yawn....can't do squat at the moment.....

30 mins on stepper @ effort level = 15
1 min on stepper @ effort level = 10
* Resulted in 400 calories burned and 201 floors climbed. This exercise totally demolish my legs and I only added 1 extra effort level. Damn!

All in all a short work out and an enjoyable one. Too bad I didn't have enough time to talk to those magnificent looking ladies.

Also I did not manage to burned at least 800 calories today, that is a bad sign......need more cardio please....

Practises makes perfect.

However, I gotta read up on Karmasutra to learn some "good stuff" which is known since ancient time hhmmm.......

Definitely more fun and interesting than reading the Malaysian Tax Law book anytime.

I need to make a decision whether I should do my weights + cardio session or just a heavy cardio session today?

It's a hump day, actually I rather not go to the gym at all but since I already brought my clothes and gears. Gotta go anyways.

Cheers,

Ken

Work Day (Easy) Gym Session 26/03/2008

Today's weather was really making me sleepy, I was so going to skip gym. When I step outside of the office it started to rain a little, I was without an umbrella. Therefore, on that spot I started my very first cardiovascular exercise, running all the way to the gym with a huge bag pack, another small bag and my shoe bag. I got into the gym at 6:50 pm and left the gym at 9:00 pm sharp again.
Total time spent in the gym = 2 hours and 10 mins

Unlike Monday, there weren't that many people (including pretty ladies) today. I guess the Hump Day symptom has got into many people, almost myself as well.

My workout routine are as follows:

5 mins on rowing machine @ effort level = 10
* Can't remember how many calories I burned because I took a few power naps.

Tricep overhead extension:
1x15 27.27kg
1x15 29.54kg
1x15 34.09kg

Dumbbells shrugs:
2x10 25kg per arm, total = 50kg
1x10 27.27kg per arm, total = 54.54kg

Dumbbells Chest Fliers:
3x15 15.09kg per arm, total = 30.18kg

Dumbbell one arm rows:
3(2x15) 22.27 per arm, total = 44.54kg

Dumbbell Bicep Curls:
2(2x15) 15.09kg per arm, total = 30.18kg
1(1x15) 18.18kg per arm, total = 36.36kg

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

Standing Barbell Bicep Curls:
1x15 22.5kg
1x15 27.5kg
1x15 32.5kg

30 mins on the stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in 360 calories burned and 190 floors climbed

30 mins on treadmill @ 7.0 kmph with gradient = 5.0%
1 min on treadmill @ 5.5 kmph with gradient = 2.5%
* Resulted in 280 calories burned and 3.3 km walked / lightly jog.

Total calories burned in both these exercises = 640 calories (hmmm, seems kinda low)

All in all, a very easy gym today as there were not any compound exercises. I still feel quite alright when I got home. I would most likely be going to gym on Friday for a super heavy cardiovascular session. Target calories to burned = 1,200 calories

Deadline for body fat % test in gym = late April, will set a date as the time draw closer.

Wish me luck guys, cheers.

Work Day (Cardio-focused) Gym Session 28/03/2008

TGI Friday guys, today was another one of those days I would rather not go to gym. Finding extremely difficult to push myself there. Then I realized there are lotsa body fat needed to lose and the very scary fat test is end of April so what the hell. Also I just found out curry puffs are actually deep fried, oh my god. (I always thought they were baked)

Got into gym at 6:45 pm, work out till 9:00 pm, total time spent in gym = 2 hours 15 mins.

*Please note that today was more of a cardiovascular focused exercise session, only did like 2 weights exercise for experimentation with something.

My workout routine are as follows:

5 mins rowing machine @ effort level = 10

Standing military press:
1x15 32.5kg
1x15 42.5kg
2x8 47.5kg
*I was experimenting with this as I would like to see what's the effect on my legs, so far it seems alright no problems at all.

Dumbbells shoulder fliers:
3(2x15) 9.09 kg per arm, total = 18.18kg

31 mins on stepper @ effort level = 13
* Resulted in 360 calories burned and 192 floors climbed

31 mins on strider @ effort level = 25 (max)
* Resulted in most likely 200 calories burned max, I don't believe the machine number as it says I burned like 750 calories.

25 mins on treadmill @ 7.0 kmph and gradient = 5.0%
* Resulted in 230 calories burned, can't remember how far I brisk walk / light jog.

Total calories burned = 790 calories (hhmmm quite low today, oh well might need to put in another cardio session on the weekend)

All in all, not so enjoyable gym session but nonetheless I have set the deadline for a body fat testing exam. It is scaring the living crap out of me.

Not too sure about how accurate the cross-trainer indicator is but I would say it won't burn anywhere as much as the Stepper nor the treadmill (that's just from my experience.)

Similar situation would apply to the strider (sorry I am not too sure what's it call). For instance, today I did strider @ maximum effort level for 31 mins and it says I burned like 700-750 calories, I would say about 200 calories sounds more reasonable.

As for cross-trainer, I would think that it's like 75% to 80% accurate. I am not too sure about that either because for Cross Trainer as I said it's very easy for me, I could easily do it @ effort level = 17-19 for 30 minutes and not feel tired at all.

I think it would best as a judgement call.

If you feel that cross-trainer is far more tiring than stepper or treadmill then maybe it's probably accurate for you.

Do note I am not an expert in cardiovascular exercise, I only do lotsa of them and I usually take power naps when doing them (please don't do that)

Thanks for wishing me luck as well, probably need lotsa of it.....haha



This post has been edited by kianweic: Mar 29 2008, 09:04 PM

Weekend light cardio session 29/03/2008

It was a bit rainy today, Little Foot (my Dog) gave me the "I wanna go out look". Eventually, after the rain stopped, I took him for a stroll for 30 mins plus. Not too sure how long but it was definitely a 1.3 km walked.

Little Foot's the look


Walking the dog stats:
30 mins
*Resulted in 1.3 km walked and probably less than 100 calories burned.

Is RPM the cycling class in a dark room?

How long does it last? Is it a form of HIIT?

Thanks in advance. I definitely will give it a whirl if there's a class where the time fits into my schedule.

*Please note that HIIT doesn't seem to work on me, tried that many times. The end results is I always end up fatter than before. Cheers.

This post has been edited by kianweic: Mar 30 2008, 08:25 AM