Definitely due to diet, every time I do HIIT I end up eating a lot more than usual.

Anyway, I am still going to try out RPM since I have never attend any classes from Fitness First before. Should be quite fun.

Actually the time when I did HIIT was back in University years, haven't done any HIIT since 2-3 years ago.

I eat sandwiches with Ham, wholemeal bread and lettuce without dressing. Anyway, long story short is that, after eating those (a lot of it, also after HIIT) usually like 3 sandwiches and more. I get hungry in like an hour and ate a lot of other stuff which is healthy, like some nuts, apple slices, wholemeal biscuits and so on.

Always ended up with a caloric surplus, so I got fatter and a lot bigger.

* From my experience, HIIT burns more calories but it induces a lot more cravings than my normal medium to high (constant) cardiovascular exercises.

Yeah guys, gotta pick the right stuff.

Sausages and bacon.....I love those.....Oh well...need to cut bad....

Eggs whites are alright, fruits I eat a lots, vegetables I eat quite a lot as well. I usually eat like less than 3 quarter plate of rice.

Also I eat a lot of junk when watching a movie, like chips and chocolate.....Seems like the only way not to eat junk watching movies is to do my exercise bike at home. Just feel too natural to eat during movie time.

Anyway, these days at work. I keep a protein drink at standby, when I am hungry I'll just drink that.....

I just clean my whole house yesterday via vaccuum and wash my dad's 4 wheeldrive with the wiping and the cleaning nooks and cranny, seems like a good cardio work out as well.

Time taken to performed those two activities = 1 hour plus, calories burned = ?......

Cheers

Work Day (Full Blast) Gym Session 01/04/2008

Today was kinda tough just getting my lazy ass into the gym. Usually I won't mind because I just sit in front of the PC the whole day. Today was slightly different, I was carrying around 10kg worth of financial statements for like 20-30 mins walking everywhere. (Seems a good reason not to hit the gym)

Aprils fool jokes on me, I walked into gym with a friend today @ 6:15 pm and got off @ 9:15 pm, total time spent = 3 hours. This is due to the fact that my carpool friends have to stay back till 9 pm plus, more reason to overtrain.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10

Flat benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5 1x6) @ 60kg
* Each small set with 3 seconds rest.
1x8 @ 80kg
* I reckon I am getting better at this particular mega set exercise, going to try 70kg the next time and see how it goes.

Pullover:
1x15 27.27kg
2x15 34.09kg

Squats:
1x15 70kg (Ass to ground, ATG, is that the correct term)
1x15 90kg (Non-ATG)
1x15 100kg (Non-ATG)
* ATG is definitely harder, will do that more often once the cutting phrase is over.

Dumbbell bicep curls:
1 (2x15) 15.09kg per arm, total = 30.18kg
2 (2x15) 18.18kg per arm, total = 36.36kg
* I really should get this back at 20kg per arm as soon as possible.

Tricep overhead extension:
1x15 27.27kg
2x15 34.09kg

Woodchopper:
1x (2x15) 12.5kg per arm, total = 25kg
2x (2x15) 15.0kg per arm, total = 30kg
*I still sweat like crazy performing this weight exercise, don't ask me why.

Iso-Lateral Row:
1x (2x15) 25kg per arm, total = 50kg
2x (2x15) 40kg per arm, toal = 80kg

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in = 350 calories burned and 192 floors climbed

30 mins on treadmill @ 7.0 kmph , gradient = 5.0%
1 min on treadmill @ 6.0 kmph, gradient = 2.5%
* Resulted in = 280 calories burned and 3.34 km brisk walked / light jogging.

All in all, a very decent workout. I would say this is definitely more full blast than my usual workout. I hope my next workout will be on Thursday and Friday, I am hopeless on weekend, just trying to chill out man.

* Please note there were just as many pretty girls there as last Monday, they provide a good motivation yet a terrible distraction.

Actually best not to do my way, I only do this because it's very difficult to allocate my time for gym.

Doing splits will give better results like 2 body parts per session.

I am very lucky if I get to go 2-3 times per week. So I have a tendency do everything in one day (an insurance just in case I have to skip due to work, transportation issues, luckily no more studies....)

Cheers

Reasonable because benchpress do workout the triceps as well.

It depends though sometimes I do train even with the DOMS and sometimes I don't train eventhough I don't have DOMS.

I am using quite a few combination exercises (or better known as complex) which is supposed to strengthren the core. For my sake, the way I see it, it burns more calories than usual so it's all good.

I will get back to Split exercises once I can do without the 30 mins of cardio exercise. That would reduced my time in gym till like 1 hour 30 mins which should be good enough for 3 times a week.

Work Day (Weakness Focused) Gym Session 03/04/2008

I did not feel energetic today even after consuming my protein shake mix with creatine and HL Milk both normal and strawberry flavour (bought this by accident). I reckon that I've overexercise the past few weeks.

Anyway I got into the gym at 6:30 and left the gym at 8:45 pm. Total time spent in the gym = 2 hours and 15 minutes. A lot less than the usual exercise.

Today I focused on my weakest exercise ie. chin ups, pullups and dips.

My exercises routine are as follows:

5 mins on rowing machine @ effort level = 10

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

One arm row (without deadlift part):
1x (2x15) 22.72kg per arm, total = 44.54kg
2x (2x15) 25.00kg per arm, total = 50.00kg

Standing barbell bicep curls:
2x15 22.5kg
1x15 27.5kg

Pullups:
2x1 (bodyweight = 78kg)

Chin ups:
2x3 (body weight = 78kg)

Dips:
2x5 (body weight = 78kg)

* Please note that all these exercises I am really bad at. I am going to try to improve these exercises after my cutting phase.

25 mins on stepper @ effort level = 13
5 mins on stepper @ effort level = 19 (did this by accident but seems to be doable)
1 mins on stepper @ effort level = 10
* Resulted in 360 calories burned and 192 floors climbed.

10 mins on treadmill @ 6.0kmph, gradient = 5.0%
7 mins on treadmill @ 7.0kmph, gradient = 5.0%
* Resulted in 150 calories burned and 1.8 km walked albeit quite badly.

Total calories burned today = 510 calories

Frankly, today just wasn't my day. I am still having DOMS from the squats and benchpress on Tuesday. Hmmmm.....oh well.

This post has been edited by kianweic: Apr 3 2008, 11:02 PM

Work Day Non-Gym Session 04/04/2008

Due to the fact that my employer is going to move to OneWorld Hotel (1 Utama) by 1st of May which so happens to be my birthday and a public holiday as well, I've been moving files up and down for like 1 hour.

Also thanks to the lighting during the storm on Friday, my friend's computer was toasted by the lighting, so was my dad's modem/router, printer, 7 USB port (external) and Network LAN card (yes it is a really old computer whereby its built-in LAN card was kaput since who knows when.)

Anyway, we went to Digimall. I help my friend to carry his entire CPU (which is about 8-10kg approximately up and down as well for like 30 mins).

Lesson learned, do NOT switch on the computer during rainy days especially if there's lighting around.

Carrying files (3-5kg) up and down for 1 hour
* Resulted = ??? calories burned

Carrying entire CPU (8-10kg) up and down as well for 30 mins
* Resulted = ??? calories burned

In the end of Friday, I was so tired that I fall asleep not soon after.....argh....

@everyone

07/04/2008

I have been exercising for like the past 10 months for both weights and cardio, mainly 2-3 times per week without a single rest week. The longest I go is about 5 days rest and it only happens like 2-3 weeks tops.

Currently (Today) I am feeling really lethargic and fatigued physically, should I take a week off from gym at least from weights while doing some light cardiovascular exercises?

Would someone advice me in regards to this matter?

Thanks in advance.

This post has been edited by kianweic: Apr 7 2008, 05:18 PM

Good idea, I think I'll lay off weight lifting for 1-2 weeks, just concerntrate on light cardio exercises and see how it goes.

I should be able to burn somewhere between 1,000 calories to 1,200 calories per session of cardio exercise.

* I may have to see a doctor if my condition does not improve, I am feeling just as bad as yesterday, probably worse. I'll wait till 11:00 am before proceeding to see a panel doctor.

Cheers

Thanks for your concern Shanecross.

I went to a panel doctor yesterday 09/07/2008, the doctor said that I have flu which might have caused the following:

1. Fever
2. Occassionally come and go headaches
3. Joint and body pains (sounds odd, I may get a 2nd opinion later after work today)
4. Sorethroat

I didn't take a day off yesterday probably should, will see how things goes today.

Cheers

Yeah I think I probably take 1-2 weeks rest from any weight training, hopefully by then the joint pains and body aches goes off by then.

Good thing is I get to catch up with movies and TV-shows I've missed thus far.

*Argh, I hate spamming my own workout without any workouts entry but me being sick.

Work day (Non-Gym) session 11/04/2008

I have decided not to hit the gym this week at all as my joints and body aches like there is no tomorrow. I have seen two doctors and none have provided me a medical certificate. Well, it seems to be alright. Thanks to all the pains, I have taken some painkillers on Wednesday this week 09/04/2008.

However, thanks to my job requirements today I have to carry 5-10kg worth of financial statements everywhere for like 30-45 minutes.

30-45 mins carrying 5-10kg stuff walking
* Resulted in calories burned = ????

After returning from doing that, I would have then moved like 3-4 heavy boxes from the bottom to the top one after another.

3-4x Compound lifting @ 30-40kg each

To some extent it seems that I can't take a break as well. Next Monday, I would have to do something similar of walking around with 5-10kg or even more financial statements. Argh!!

* Please note that I can't wait to get back to gym to hit both cardio and weights training nuts. I think I am addicted to gym like drugs......hhmmmm...


This post has been edited by kianweic: Apr 12 2008, 09:15 AM

Weekend light cardio session 12/04/2008

I woke up early this morning about 7 am, I slept at 2 am therefore I only had like 5 hours sleep....oh dear. Anyway, I walked my dog at 8:30 am to 9:00 am (usually on Sunday but since my dad was not free enough to walk Little Foot.

Walking the dog for 30 minutes
* Resulted in 1.3 km walked and calories burned = 80 calories?

I would like to share this photo taken in Jakarta on January 2008. The amount of food was actually for four. I can't wait for my next Jakarta trip on November, however I need to be as lean as possible before then (not to show off but to be able to stuff myself silly without being unable to burn the fat)

Work Day Non-Gym session 14/04/2008
Again I have to proceed to one of the government office to extract financials statements. Fortunately today, I have someone to accompany me for the extractions. Therefore, I did not required to carry like 5-8kg of financials around. Instead, I believe to carry about 4-5kg of financials statements tops.

Carrying financial statements and walking around for 30 mins
*Resulted in calories burned = ????

I am really in anticipation of my gym session on Tuesday, 15/04/2008 after one week of hiatus. Hopefully I will not suffer any strength loss upon my first day.

Yeah man, when I was in Jakarta is like luxury meal after luxury meal. Put on lotsa fats for sure.

Eat, eat, eat, eat ,eat almost like 12-15 hours of eating and drinking, occassionally walking in their extravagant malls and stayed in a five-star hotel (Ritz Carlton Hotel) for a day during the wedding, I will update the photo in one of those short gym entry.

I am going to Jakarta again on November 2008, probably try to go to Bali as well.

Work Day (Recovery) Gym Session 15/04/2008

It was raining pretty heavily today and it was also my first day back to gym after one week hiatus with a somewhat good rest. As per usual, I forgot my umbrella but somehow or rather it rains. Damn, it is always like that, seldom rains when I actually brought my umbrella, this kinda suck.

*Please note that I have not taken any Creatine and will not for this whole month in order to cycle the Creatine out of my system. I will recommenced in taking the Creatine on May 2008.

Anyway I arrived in the gym at 6:30 pm and left the gym at 9:15 pm.
Total time spent = 2 hours 45 mins

My workout routine for the day are as follows:



All in all, I think I have lost some significant strength without taking Creatine and from illness. Hopefully will regain my strength the coming weeks.

Cheers

This post has been edited by kianweic: Apr 15 2008, 10:35 PM

I think I have lost almost 10% or more of my strength, argh......

Hopefully I will recover by next week or maybe early next month.

Currently I am only concerntrating on the fat loss so that I can look a lot more defined and lean.

Frankly I think I am just getting too old in lifting heavy these days, those youngsters sure get strong fast.....hahaha

Cheers,

Ken

Hi Arthur88,

The thought that weights training stuns growth part is really difficult to say. I've asked a lot of medical students from university the last time, height is very much determined by genetics, almost never by exercises.

Anyway I am like 25 years old and becoming 26 this year, I doubt I will ever grow taller anymore.

I started going to gym very often when I was 20 years old during my first year of university. I've stop like for 3 months when I was back in Malaysia earlier last year. Thus, I have been going to gym since last year May.

My main goal now is to lose as much fat as possible. I may considered increasing in strength but more focus on the earlier goal as stated.

PS. Almost every Australian I know goes to gym and weight trains at least one period of their life and most of the time below 16 years old. Almost none of them are as short as me.

Cheers,

Ken

Work day (Non-Gym) session 17/04/2008
Today I did not go to gym as per indicated in the title, instead I was carrying the financial statements everywhere which more or less weight about 4-6kg for like 30 minutes.

Again after work, I pack the folder from the steel cabinets into the boxes, most folders weight from 2-3kg and there was six boxes full of it. Took me a good 45 mins to do take it out from the steel cabinets and arranged it in the six boxes. I reckon is more of a cardiovascular exercises as the folder was not heavy per se.

Anyway here are the stats:



This photo was taken from the 2 bedroom unit in Ritz Carlton Hotel, each bedroom have a plasma tv (oh yeah) , total cost = USD150 per night (luckily not I pay)



*PS You can't see me, oh yeah......hahaha

This post has been edited by kianweic: Apr 18 2008, 11:08 PM