Workout set for 25th Feb 2016

I think I need to revise my technique on the rowing machine. I made a tentative goal for the 2km rowing challenge. To reach 8:30 by the end of the year. However, today I was very disappointed in myself, where I reached 1km and I just couldn’t row anymore. Or maybe I could’ve, but I just gave up.

I wonder what kind of effect giving up during your workout has. Probably more of a psychological disappointment in yourself than actual physical results. They say to push yourself! push yourself! but in reality, what does that achieve? Wouldn’t consistency in the realm of semi-comfortableness be better? Or do you always have to push yourself?

Maybe you need a bit of guilt in your life, like a chocolate cake, to motivate you (although it’s a negative motivation) for a hard workout? I’d been good these couple of days so I didn’t find the need to push myself at the gym today. I wonder what is better? Indulge and push yourself in the workout? Or not indulge and have a semi-gentle workout?

Enough of my blabbering, let’s write down what I actually did.

warm up: 1km row

12 x barbell squat (2 sets 20kg, 2 sets 25kg)

15 x barbell deadlift (2 sets of 20kg)

12 x barbell deadlift (2 sets of 22.5kg)

10 x barbell row (2 sets 20kg, 2 sets 22.5kg)

10 x lunge walk with twist (4 sets 8kg kettlebell)

10 x calf raise with dumbbell (4 sets 10kg each hand)

10 x sumo squat (4 sets 8kg kettlebell)

20 x russian twist (4 sets 7kg medicine ball)

10 x sit up (1 set 0kg, 3 sets 5kg)

12:00 treadmill elevation=1.0, (2:00 @6.0, 8:00 @ 11.0, 1:00 @ 14.0)


Workout set for 23rd Feb 2016

It was a very hot day today, but I haven’t been exercising for a few days so I thought I shouldn’t make the weather as an excuse. To be fair, it was still 38 degrees at 5:00PM. But the gym had an air conditioner left on thankfully by someone who’d been using it before. I guess these are the days you see those who are dedicated come to the gym, and I was pleasantly surprised at the amount of people who I met working out.

Spent a minute or two warming up on the rowing machine to enter the 2 km rowing competition that’s going on.

2km row in 9:15

10 x dumbbell shoulder press (1 set with 3.5kg each, 3 sets with 5 kg)

10 x dumbbell bench press (1 set with 3.5kg each, 3 sets with 5kg)

10 x dumbbell row (1 set with 3.5kg, 3 sets with 5kg)

10 x dumbbell fly (1 set with 3.5kg, 3 sets with 5kg)

10 x dumbbell side lateral raise (3 sets with 3.5kg)

10 x roman chair back extension (1 set no weight, 3 sets with 5 kg)

treadmill: 1 min walk, 2.5 min jog (speed 11), 45 sec run (speed 14) x 3


The best part today was I rolled out my quads, calves, back and shoulder on the foam roller. It’s torture, but oh, how I’ve missed the feeling. I only know to enjoy it because of what I know it’ll feel tomorrow.

Workout set for 18th February

I blame myself, who else is there to blame? I’m getting so lazy in updating my workout sets, it has become a little too late. I thought I’d be putting up all my workouts, but I can’t even remember what I did before now.

So here goes for the most recent workout set.

warm up: 2km row (achieved 9:33! That’ll be my PB!)

3 sets each

10 x barbell squat 20kg

10 x lunge with twist 6 kg kettlebell

10 x barbell deadlift 20 kg + 5 x barbell row

10 x calf raise (10 kg dumbbell each hand)

20 x russian twist (7kg medicine ball)

10 x dumbbell side bend (7.5 kg)

10 x sit up (10kg weight)


12 minute treadmill run at speed=10.5, elevation=1.0

I think I’m getting a little stronger (and I mean a little!).

Let’s see how it goes with my workouts this week.



Workout for 11th Feb 2016

I did go to the gym on Wednesday as well but am struggling with time to update the posts. Probably the biggest problem is the increased travel time from home to work (public transport is having issues) and a recently adopted dog.

Maybe I will write down both workouts to remind me what I was up to.

10th Feb
2km on rowing machine
3 sets of
10 x dumbbell bicep curls (3.5kg)
10 x overhead dumbbell tricep extension (5kg)
10 x pull ups
10 x shoulder press (40 lbs)
10 x seated row (30 lbs)
10 x single leg toe touch

11th Feb
2 km row
15 x squats (10 kg)
15 x dead lift (20kg)
10 x lunge with twist (6kg)
10 x single leg toe touch
20 x seated Russian twist (5kg)
20 x no anchor sit ups
10 min treadmill run

Today is now… rest day!!!!

Workout set for 5th February

So, I decided I will make the gym more often. To make that happen I enlisted a partner in crime. We both seemed to have little motivation when we were doing it alone.

So whether I wanted to go or not I ended up going on Friday. It was a slow session but a good one as I was getting back into my old routines.

Warm up: 10 mins of rowing machine

3 sets of:
15 x squats (10 kg weight)
10 x lunge walk with upper body twist (6kg weight)
10 x reverse sit up (last set with 5 kg)
10 x barbell dead lift  (20kg) with 5 x rows
10 x seated cable row (20 lbs)
10 x hanging leg raise
10 x dumbbell side bend (8kg)
10 x calf raise (10 kg dumbbell each hand)

10 min run + 3 min walk cool down.
~ 5 mins stretch focusing on glutes

That was a good glute exercise with a little back. And the glutes definitely felt it the next day. *pat on back*

Workout log 1st February

So, I forgot to upload my workout log from Monday. A fresh new week, a fresh new month, a fresh new start. My first day back at the gym.
Unfortunately my 30 day challenge us on halt. And after my gym session, I am thinking whether it should eternally be on hold. Dilemma! I do want to say I finished it at least once, but the stupid thing takes just too long!!! I am an engineer by trade, and not a fan of inefficiency. So, not sure if I will continue with that challenge, but it sure felt good to be back at the gym.

5:00 warm up on rowing machine
3 sets of:
10x situp with 5kg weight
10x hanging leg raise
10x bent over dumbell rear delt raise (5kg single hand)
10x over hand grip lying pull up row
10x under hand grip lying pull up row

For the overhead dumbbell shoulder press I changed around the weights:
10 x 2.5kg (each hand)
10 x 3.5kg (each hand)
10 x 5kg (each hand)
I wasnt sure how well my shoulder would act as this was my semi-first gym workout after my car accident. The 5 kg weight did seem like a push buy next time I will try two sets with the 5kg.

10:00 treadmill run (~10.5)
45:00 walk

Now that I wrote it in person it seems like a not so bad workout. I should stay motivated and continue with the gym more often.

30th Jan 2016 log

It has been a while since my last workout and it’s a little disappointing that I still haven’t finished my 30 day challenges. It’s already nearing the end of January and I’m still stuck on day 22. There were a few reasons of the halt, first of all, a crazy public holiday weekend travelling 3 hours+ to go and celebrate my friend’s housewarming. Getting a slight ankle injury whilst walking around in the ‘woods’, then a flood that came through my area where I had much of my time spent recovering a few things.

So I guess I’m making excuses of my lack of exercise, but sometimes, you just don’t have the chance to do the exercise. Whether it’s the lack of time, physical injuries or other priorities. Although the 30 day challenge is on halt (it really takes a long time now…) I did get back into the pilates class. One advantage of my pilates class is that it is just far away enough for me to go for a slight run on my way home. So an hour of pilates (it was much harder today after my few week break from pilates) and a small run. At least I’m getting back into it.

Running stats:

time: 18:49

distance: 3.26 km

average pace: 5:47 /km (yay! under 6:00/km)

elevation: 11m