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.

I'm not 100% sure, but i think cross-trainer burn more calories right? that is if the indicator is correct :/

anyway good luck for the fat% test

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.

Try RPM for burning calories.

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

Yup, it is. You can check out the schedule online at Fitness First Malaysia's website. End up fatter than b4? You sure it was not due to other factors like food or stress?

This post has been edited by yeeck: Mar 30 2008, 10:19 PM

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.

What do you eat after a workout?

Cut down on rice perhaps? You've been working out for so long, i think its due to your diet. Try changing your diet abit bro.


I think you mentioned that you usually eat indian mix rice or something right? Why dont you prepare some tuna sandwiches and all?

Also, i think you can start by cutting down rice. Well at least that was how i started and it showed some progress. Cut down on the amount of rice i take for dinner.



This post has been edited by metalfreak: Mar 31 2008, 10:51 AM

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.

Ken...

If possible try to stay off ham...alot of intestine stuffs in there....Fat fat fat toxic toxic toxic~!!

Unless u r able to get those expensive lean ones by yourself.

I would stay off ham sausages and bacon ~!! Those r the hardest things for me to exclude in my daily diet ~!! BBQ bacon stripes = heaven ~!!

This post has been edited by N0eL: Mar 31 2008, 11:53 AM

Nothing wrong with eating more. Just need to eat the right stuff. More protein like egg whites and lean meat is fine, add more vege and fruits too.

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.

WAh bro

Chest, biceps and triceps all at 1 go???

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

I know because my 1st session in the gym...was Back and Triceps. Haven't recovered from DOMS yet. So when I saw your routine o.O was just curious thatz all.

Also I chatted with Disciple this morning on MSN...he also adviced that I should rest because I wanted to train Chest and Biceps today initially.

I will do cardio for today. Brought my gym clothes and all...so...If it continues to rain, I will run on the treadmill.

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.

i see =D
well...its still good tho.

work it babeh yeah!

As for me =.= cardio for today. =P