Work Day (First) Gym Session 09/05/2008
First of all, I would like to record some of the light cardiovascular sessions that I do almost every morning since the first day my company has moved to OneWorld Hotel. With the exception of Wednesday that is 07/05/2008, whereby I was sick from a terrible stomachache (due to excess wind in the stomach).

The stats for the light cardiovascular exercises for each morning are as follows:


Today, that is Friday, I finally had the chance hit the gym for the first time I have moved to the new office. I arrived at Damansara Uptown Fitness First Gym at 6:30 pm and got off about 9:00pm, total time spent in the gym = 2 hours 30 mins

My workout routines are as follows:


All in all, a decent workout for the entire week. I must push for another session of gym this weekend no matter what. I would like to comment that Damansara Uptown Fitness First Gym may not have the best equipments but there aren't many people who does free weights or fixed weights for that matter. Therefore, I had almost the entire free weights area for myself.

However, I still do miss the Manulife Fitness First where I have met many friends (from staff and regular gym goers) during my one year tenure over there. I may return once in awhile on the weekend though.

Why don't you switch the position of your squats and rows?
Do squats first, then the rows, because you sure don't wanna exhaust your lower back before squatting.

Pendlay rows I feel can come later, because it is deloaded at each rep, so there isn't as much strain on the lower back. You're squatting 10 reps of 4 sets for squats, might not wanna risk straining your lower back.

Pizzaboy,

Yeah I felt the same too. I usually tried to push all the compound exercises as the very first exercises eg. Benchpress and Squats. Seldom do deadlifts, hate setting up the bar. I always wanted to switch back to splits but seriously don't have time thanks to working late now with 30-40 mins walk tru and from office to carpark......argh....

I think you better go for Curve Fitness First, Damansara Uptown Fitness First free weights area is very small also there is no rubber mat on the floor. It is like plastic or wooden.

However, there is only one PT around or at least I could see. Therefore, almost nobody will interrupt your training. In addition, the volume is so low (in terms of people using the gym) usually you'll have like the whole free weights area for yourself and maybe one or two people.

Cheers

Ken

Weekend (Light Cardio Session) 10/05/2008

Late evening today, I walked my dog in the playground. There seems to be a lot on mine in regards to my fitness level, work and friends. My fitness level have been going up and down (the down is really getting to me). My job is getting complicated by the day as I was handling quite a number of clients. A few of my good friends have migrated to Dubai and most likely won't come back to Malaysia for good. I have left the Manulife Fitness First gym and find it difficult to keep in touch with my old gym buddies as well.

I believe I need sometime to clear my mind therefore I am going to walked my dog more often.

Anyway the stats for my light cardiovascular session for the day as follows:


**Please note that tomorrow is Mother's Day, don't forget to wish someone that alright?

Below is a photo of my recently purchased air filter:


This post has been edited by kianweic: May 10 2008, 06:59 PM