I've been working out for awhile in Melbourne and now back in KL. Currently hitting a break wall, also I am trying to find a gym partner where he or she could support me while I do the weights.

I do not eat any protein shakes whatsoever because it is too expensive and my salary isn't able to support it at the moment.

My body fat is 20% according to the gym instructor. I am currently 79kg and about 168 cm. Hopefully I can get the 15% body fat sometime after next year conservatively speaking.

2-3 times a week and have only taken a break once since I started working out in Malaysia.

1.First session of the week.

30 mins jogging @ 9.6 kmph
30 mins on the strider @ level 25
Benchpress 4x10 60kg warm up and the rest @ 80kg
Pullover 4x10 70 pounds
Barbell Bicep curl 4x10 about 50 pounds and above.
Barbell Triceps curl 4x10 about 60 to 70 pounds.
Inclined Legpress 4x10 about 140-160kgs
Dumbbell shoulder press 4x10 about 70 pounds to 90 pounds


2. Second session of the week

30 mins jogging @ 9.6 kmph
30 mins on the strider @ level 25
Deadlifts 4x10 60kg warm up and the rest @ 80 kg
Dumbbell Bicep curls 4x10 about 35 pounds to 45 pounds
Dumbbell Tricep curls (overhead one) 4x10 about 60-70 pounds
Barbell shoulder press (too bad have to use the smith machine here) 4x10 40kgs to 60kgs max
Flyiers 4x10 about 35 pound to 40 pounds


3. Third session of the week

30 mins jogging @ 9.6 kmph
30 mins on the strider @ level 25
Squats 4x10 60kg warm up and the rest @ 80kgs
And a few back exercise I dunno what's their name
for Dumbbell 4x10 about 45 to 60 pounds.
For the machine thingie sorta mixed between fix and free 4x10 60-70kg
Dumbbell benchpress 4x10 about 110 pounds to 120 pounds
Pullup about 4x6 (not good at this as I just started doing)

Please feel free to put your thoughts about my work out. I usually spend like 2 hours and 30 mins to 3 hours in the gym. Occassionally almost 4 hours. The extra time is usually spend on cardio.

This post has been edited by kianweic: Apr 11 2008, 08:21 PM

Bro. Thanks for your comments.

I only started to do squat and deadlift last year.

However, I have been doing bench press and the rest for more than 4 year.

No way, one hand is 55lbs if not too tired can do 65lbs per hand.

actually i only do one set of the reps for warm up. and the rest ie. 3x10 is 80kg.

I think that is due to my habit. Since day one I have been doing cardio before weights.

Also I hope to achieve 100kgs for benchpress, squats and deadlifts sometimes in the future.

Not weight loss but fat loss.

Weight loss = fat loss + muscle loss

I don't want to lose muscle just the extra fat. This is because muscle burns calories at a much higher rate.

Actually, my goal is to reach 100 kgs for some exercises and a higher stamina (ie. 11-12kmph for 30 mins).

However, I am satisfied and happy enough to be able to go to gym to meet up with my friends and motivate each other.

There is always something to improve in whatever exercise we do. Just need to take one step at a time.

Damansara Heights, Fitness First.

Gym here is bloody expensive.

Back in Melbourne a month of gym costs Au$30 bucks. (For University gym)

And here it costs RM159.

Even after conversion ie. Au$30 x 2.8 = RM84 (Only half the price)

Thanks for your compliments.

Actually I am considered quite small for the exercise I do. In addition, most people in my previous gym do heavier than me (Melbourne University) at least to my knowledge I am just consider above average or maybe just average over there.

Diet without exercise is pointless, as it would have a disaster yoyo consequences.

---

Added on October 16, 2007, 10:22 pm16/10/2007

Angry gym day.

Not too sure why but was quite pissed off today.

30 mins 9.6 kmph threadmill
30 mins effort level 25 strider

Dumbbell press
1x10 55lbs each hand = 110lbs
1x10 60lbs each hand = 120lbs
2x10 65lbs each hand = 130lbs

Lateral Row
1x10 50kgs
1x10 60kgs
2x10 70kgs

Squats
1x10 60kgs
2x10 80kgs
1x10 90kgs

Barbell shoulder press
2x10 50kgs
2x10 60kgs

Ab crunches
4x30

Bicep curls
2x35lbs each arm
2x40lbs each arm

Tricep curls (overhead)
1x60lbs
1x65lbs
2x70lbs

Light stretches

Total time spent in gym = 2 hours and 30 mins

From now onwards, I shall do weights first than cardiovascular exercises.

---

Added on October 20, 2007, 12:44 am19/10/2007

Time for some changes gym.

5 mins bike at level 10 effort

Benchpress 4x10 60kg, 80kg, 80kg, 85kg
Pullover 4x10 70 pounds
Barbell Bicep curl 4x10 50 pounds
Barbell Triceps curl 4x10 2x60-2x70 pounds.
Inclined Legpress 4x10 100kg ,120kg ,130kg ,140kg
Inclined Benchpress 2x50kg 2x60kgs

4x30 Ab crunches

30mins Threadmill @ 9.6 kmph
20mins strider @ 25 effort level

To be update next session on Sunday hopefully.

---

Added on October 23, 2007, 9:20 amDear all,

I have decided to start an online work out journal by blogging.

Please visit this site for future updates.

http://kianwei.blogspot.com

Thanks in advance.



Yours sincerely,

Kian Wei

This post has been edited by kianweic: Oct 23 2007, 09:20 AM

I'll just cut and paste from my workout journal as well.

Work Day Training 22 February 2008
My exercise routines were as follows:

5 mins rowing machine @ effort level = 10

Shoulder press + Squats:
1x15 30lbs per arm, total = 60lbs
1x12 35lbs per arm, total = 70lbs
1x15 35lbs per arm, total = 70lbs

Inclined Benchpress:
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 50kg
1x1, 1x2,1x3, 1x4 ,1x5 ,1x6 @ 40kg
* I was a bit tired from doing this, maybe it was due to the benchpress I did on Wednesday.

Barbell Bicep Curls + Squats:
1x15 40lbs
2x15 50lbs
* Seems to be improving with my new creation exercise, or so I thought.

Squats:
1x15 70kg
1x12 90kg
1x15 90kg

Barbell Tricep Curls:
1x15 50lbs
1x15 71.5lbs
1x12 71.5lbs

Lawnmower (Half deadlift + one arm row):
2x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs

30 mins on treadmill @ 7.0 kmph and gradient = 6.0
1 min on treadmill @ 5.0 kmph and gradient = 3.0

15 mins on crosstrainer @ effort level = 10

Sorry this post is just for me to keep track in the long run.

My before taking any supplements as of February 2008 photos.

Will start taking supplements by this Sunday.







The supplements that I will be taking are as follows:

1. On Whey protein.

2. Creatine (depends how much bonus I get this month)

3. Natural Fat burner = Green Tea (3 cups)

I'll be using the natural fat burner as recommended in the T-nation website: 3 cups of green tea. (no joking)

PS. I have not been taking any photos for the past 2-3 years.

Cheers

Hehe yes I did, but I have no idea how to Not combine the post so I couldn't be bothered posting till earlier today.

Yes I am into cutting at the moment. Need to lose as much body fat as possible. Eating quite cleanly these days.



Light Cardio Session at home 23/02/2008

35 minutes on exercise bike @ effort level between 6-9

Today, I took my first protein + creatine shake before. I have never feel so much strength and stamina from taking creatine burning inside me. I walked from my work place to the gym which usually take 10 minutes (shorten to 5 minutes so much) No joking, I felt like I can't wait to get into gym and go nuts with the exercise. I arrived at gym @ 6:00 pm and left the gym @ 8:40 pm. Total time spent = 2 hours + 40 minutes

I would say my exercise routine today was a bit nuts, in fact I feel that I still can continue my cardiovascular exercises at this hour:

5 minutes Rowing machine @ effort level = 10, distance nearly reach 1km, about 980m (usually it's only about 600-700m)

Flat Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg

Pullover:
2x15 60lbs
2x15 65lbs

Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 27.5lbs per arm, total = 55lbs
1x15 30lbs per arm, total = 60lbs

Inclined legpress:
1x15 100kg
1x15 150kg
1x15 180kg
1x15 190kg

Standing bicep curls:
1x15 40lbs
3x15 50lbs

5 minutes Exercise bike @ effort level = 10

Dumbbell fliers for chest:
1x15 20lbs
1x15 25lbs
1x15 30lbs
1x15 35lbs

*I can't believe after all those exercise I was still able to run, usually I'll just walk. (I am really not use to the benchpress with mutiple sets plus the woodchopper)

30 minutes on treadmill @ 9.6kmph
16 minutes on treadmill @ 6.6kmph
Total length run + walk = 6.92 km

Lat pulldown:
1x10 55kg

10 minutes on strider @ effort level = 25 (maximum)

Funny, that I still feel sorta energetic after all those exercises. Really love the creatine, I wonder what would happen if you mix creatine with fat burners. Probably even more insane results.



This post has been edited by kianweic: Feb 28 2008, 06:23 PM

A tribute to my Gaming PC. Thanks to the hectic working hours plus my dedication for gym, I have neglected my Gaming PC significantly.

I could only spend time with my Gaming PC in the weekend. Due to the nature of my work, I can't stand another minute in front of the LCD monitor when I get back from work.

Here are some photos of my gaming PC taken last year 2007 and early this year 2008.

On 2007:


My rig from as a whole


The casing before replacing the GPU


All my other gamepads, joystick and Senheiser headphones.

On 2008:


Replaced the old Leadtek Geforce 7800GTX with a new Zotac 8800GT Non Amp version


Zotac Geforce 8800GT Non Amp Version with modified heatsink from Zalman


Two external hard disk, grey one is Western Digital 320gb and the black one is Western Digital 500gb.

* I need better time management skill especially if I gonna fit a girl in my life.....haha.

Cheers

Thanks for your compliments, I believe you will be able to afford as soon as you start working.

Cheers

Work day gym session 28/02/2008

Today was just another day at the office, I got off work at 6:30pm, arrived at gym at 6:40 pm approximately and left at 9:00 pm sharp. Total time spent in gym = 2 hours and 20 mins

I would say that all the exercises I did today are of cardiovascular exercise. 1 hour 50 minutes plus of cardiovascular exercise. Super Cardiovascular exercise entry, anyway the exercises I did are as follows:

20 mins rowing @ effort level = 10 (max effort)

30 mins stepper @ effort level = 12
1 min stepper @ effort level = 10

31 mins crosstrainer @ effort level = 10

30 mins strider @ effort level = 25
1 min strider @ effort level = 12

Light stretches for 10 minutes

In my opinion, I would be able to burn high amount of calories with such many and long cardio session. Given that it isn't as taxing as weight lifting, I might do something of similar on Sunday. I hope I will be able to go to gym tomorrow as well though.

Cheers

Work Day Gym Session 04/03/2008
I had to work quite intensively at work today. Fortunately, I managed to get off work at 6:00 pm, arrived in the gym at 6:15 pm. Finished gym at the usual 9:00 pm. Total time spent in gym = 2 hours 45 minutes. Relatively shorter as I was doing 3x15 reps for most weight exercises except for a few.
My workout routines are as follows:
5 mins on rowing machine @ effort level =10

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
* Rest 3-6 seconds in between each mini sets

Shoulder press + squats:
1x12 30lbs per arm, total = 60lbs
1x14 25lbs per arm, total = 50lbs
1x14 20lbs per arm, total = 40lbs

Squats:
1x15 70kg
1x12 100kg
1x12 100kg

Standing barbell bicep curls:
1x15 40lbs
2x15 50lbs

Lateral Row:
1x15 20kg per arm, total =40kg
2x15 30kg per arm, total =60kg

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

Flat benchpress:
1x8 50kg
*Too tired to do this so couldn't be bother, just did one set and off to the next exercise.

Alternate hammer curls:
1x15 20lbs per arm, total = 40lbs
2x15 25lbs per arm, total = 50lbs

30 minutes stepper @ effort level = 12
1 minute stepper @ effort level = 10
* Resulted in 178 floors climbed and 404 calories burned.

30 minutes treadmill @ speed = 6.5 to 7.0, gradient = 4% to 5%
1 minute treadmill @ speed 6.5, gradient = 0%
* Resulted in 3.3 km walked with 230 calories burned.

I will be doing another gym session on Thursday. I was unable to do the next gym session on Friday as I was struck down by my own high blood pressure / hypertension previously (I think). The doctor did say I had a borderline case of high blood pressure / hypertension case. We'll see on Friday where I would probably do my 1 hour 50 minutes cardiovascular session again.

Cheers

This post has been edited by kianweic: Mar 5 2008, 08:42 AM

Work Day (Easy) Gym Session 06/03/2008

I work till 6:10 pm today, got into gym by 6:15 pm. Left gym at 9:00 pm. Funny thing happened today, while creatine is supposed to retain water, I actually sweat two t-shirt wet to the maximum. Why? I have no idea. Total time spent in gym = 2 hours 45 minutes

Today work out routine are as follows (it's a bit easier then usual because I am extremely tired mentally.) :

5 minutes on the rowing machine @ effort level = 10

Lawnmower Row (Half deadlifts plus one arm row) :
1x15 35lbs per arm, total = 70lbs
1x15 40lbs per arm, total = 80lbs
1x15 30lbs per arm, total = 60lbs

Woodchopper (from bottom to up):
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs

Dumbbell bicep curls:
3x15 35lbs per arm, total = 70lbs

Tricep overhead extension:
2x15 60lbs
2x15 65lbs

Standing barbell military press:
3x15 50lbs

Inclined legpress:
1x15 150kg
1x15 170kg
1x15 190kg

Dumbbells chest fliers:
3x15 30lbs per arm, total = 60lbs
* Easy in terms that I didn't do benchpress, squats or deadlifts as per usual.

30 minutes stepper @ effort level = 12
1 min stepper @ effort level = 10
* Resulted in 182 stairs climbed and 385 calories burned.

30 minutes treadmill @ 7.0 kmph, gradient = 5.0%
1 min treadmill @ 5.0 kmph, gradient = 2.5%
* Resulted in 3.40km walked and 260 calories burned

Will I be able to do a single cardiovascular session tomorrow? Tune in to find out.

Meanwhile keep on rocking.



This post has been edited by kianweic: Mar 6 2008, 10:12 PM

Election day light cardiovascular exercise entry 08/03/2008

I have voted in the primary school with my mum today.

Walked all the way from my house to the primary school nearby and back home.

Total distance walked approximately 2.0 km.

Total time walked 45 minutes.

58.9% of the 10.9 million registered voters cast according to Malaysiakini.

* We are eagerly awaiting results for the elections. Let's hope it's good enough for all of us.

Cheers

This post has been edited by kianweic: Mar 8 2008, 05:30 PM

Thanks for your compliments, really made my day.

Your squats and deadlifts and the variation of those deadlifts you do scares the living crap out of me though and also some of the exercises.

* I am too excited watching the election results at the moment.

Cheers

Sorry for the late reply.

Of course, healthy competition will motivate us to improve faster and thus become stronger. Also I intent to get somewhere close to 300lbs for squats and deadlifts in the long run. Although that won't break your records or most people records as well, at least I'll feel better.

Anyway, I am skipping gym training today. I am having a massive headache at work, can't take medical leave as I am trying to finish a project by this weekend.

Skip gym work out on 11/03/2003

I have taken two panadols and I did not bring my gym equipments today.

Hopefully will recover by tomorrow and hit the gym then.

As per suggested, 80% diet and 20% workout to achieve a lower body fat %. Therefore, I need to start watching my diet.

Goal is to get 15% body fat and below by November 2008 before going to Jakarta to visit another friend's wedding. Meanwhile, not lose too much strength in my usual exercise (ie. 4x10). I will definitely give the 5x8 and 4x12 a try (with a lot heavier weights) once I lose significant body fat.

Cheers

Work day (sick) gym session 12/03/2008

I got off work earlier today at 6:00 pm. Fortunately, my friend was able to drop me off at the gym say in 6:05 pm, stay in the gym till 9:00 pm. Total time spent in gym = 2 hours 55 minutes. I was a bit sick today, got a bad sore throat but managed to finish most exercise anyway, so no big lose. Also, I forget to take my protein supplement and my creatine supplement as well due to being almost late for work.

*Please note that I have decided to use kilogram for all the dumbbells because I feel attached to my old gym in Melbourne University whereby everything was in kg and not in pounds.

My work out routine are as follows:

5 mins on rowing machine @ effort level = 10

Barbell Benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x10 @ 70kg
*I would say pretty alright for a sick person

Standing barbell bicep curls:
1x15 22.5kg
1x12 27.5kg
1x15 27.5kg

Dumbbell shoulder press + squats:
1x14 16kg per arm, total = 32kg
2x10 16kg per arm, total = 32kg

Barbell tricep curls:
3x15 32kg

Inclined legpress:
1x15 150kg
1x15 170kg
1x15 200kg

Dumbbell chest fliers:
1x15 11.36kg per arm, total = 22.72kg
2x15 13.63kg per arm, total = 27.27kg

Woodchopper:
1x15 13.63kg per arm, total = 27.27kg
1x15 15.91kg per arm, total = 31.81kg
1x15 18.18kg per arm, total = 36.36kg

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 7
* Resulted in 185 floors climbed and 350 calories burned

30 mins on treadmill @ gradient = 5, speed = 7.0kmph (20 mins), 6.5kmph (10 mins)
1 min on treadmill @ gradient = 2.5, speed = 5.0kmph
* Resulted in 3.4km walked and 250 calories burned.

Total calories burned = 600 calories (not as good as the previous time)

All in all, I'll say a pretty decent work-out for a sick person. Hopefully, I'll recover fully by tomorrow.

Cheers

Woodchopper with the machine (dunno what's it called)

- Imagine holding and axe and chopping the wood into halves like those in the Rocky movies. I think Rocky 4 where Rocky Balbao fought some big guy from Russia to avenged the death of Apollo. It's something like that.
- However, I do the upside down one, instead of chopping downwards, I am swing upwards. (ie. like giving an uppercut with an axe.) Watch any medieval age movie where the character would swing the axe upwards.
(defying gravity may or may not require more energy)
- I did tried the normal one and it was easy for the same weight.

- Few weeks back, this particular exercise make me perspire like there is no tomorrow. Now it seems a lot easier, I have to increase intensity drastically and ultimately try another exercise.

I'll upload a picture if I do find one on the net. That would be after work.

* Please note is a two-hand motion, seems to work the lower back, bit of legs (squating motion) and a bit of triceps I think.

Cheers

This post has been edited by kianweic: Mar 13 2008, 08:48 AM

Yeah with the cables, those that Neek does for his chest fliers.