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

You should take a week off from lifting, thats what I did as well after 8 weeks of training. During the 1 week period, do 1-2days of cardio tops, if you have a box platform, do some box jump, use a resistance band if you have. Its practically doing some stretching and conditioning. Trust me you will see some strength increment.

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

Keep us updated. Good luck mate !

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

hey ken, get some rest. Hope you get better dude.

This post has been edited by metalfreak: Apr 9 2008, 09:30 AM

You need lots of recovering, conditioning and rest. Period.

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.

i bet that was a wonderful meal...i can feel from here lol

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

wow, nice weights lifted there despite just recovered from being sick. remind me to never spar with you

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

how old are you actually?
is not suitable for u to do gym to lose weight, because it wont make u lose weight, just make ur muscle stronger.
i've tried to lose weight before by going to gym, doing sit-up, pumping(tekan tubi), lifting weight. but i din get weight loss, instead my weight remain and i cant get taller.
iw as doing gyn since i was 14 yrs old. from that time, my height remain short till now.

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