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.

12 reps of 100kg squat? u r stronger than me mate lol

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.

when did i teach neek to squat? lol i didn't anyway neek should be squatting ATG.

sharp pain? take 1 week rest from squat. after that still got pain only check wiht doctor. and eat ur glucosamines lol

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.

DUUUDEE!! KNEE PAIN STILL DO JOGGING? DONT LAAAAAAAA

take ur glucosamine and rest for 3-5 days.....

and yeah we here squat ATG.. me, syd, neek and......... king? lol..

Ps : oh yeah.. if u wan big strong legs.. squat deep. reduce weight and squat deep.. you'll progress a lot faster and less pain on the knees..

This post has been edited by jones007: Mar 19 2008, 05:24 PM

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

So......the............
BORINGGGGGGGGGGGGGGGGGGGGGGGGG!!!!!!!!!!

No really, cardio......boring

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

No need. Thanks. U donate to poor somalian children better.

Lol

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'm really giving u the WTF look here. Where'd u get that sorta idea?? Dayumm....

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 la bro.. wat cardio wat weightlifting wil not do a thing if u dont control ur diet.

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....

fap till ur brain dries out. definitely will burn at least another 250 calorie!

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