Annual leave day training 04/02/2008

Annual leave day training 04/02/2008

I've got into gym at 4:30 pm today and leave at 7:15 pm. I am using a totally new and unusual weight training routine and a slightly toned down cardiovascular session.

Another note is that I did some exercise bike at home for 30 mins on 03/02/2008. I am thinking of doing that particular exercise every morning irregardless of gym session or not. Reason being is to burn as much body fat as possible. Hopefully by end of this year my body fat would be lower than 15%. Here's for hoping.

My workout routine for the day is as follows:

5 mins, rowing machine @ effort level = 10, sprint for 10 seconds.

Inclined benchpress:
Set 1: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 50kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 40kg

Total reps = 63 reps

Combined barbell deadlift and bicep curls:
2x10 30lbs
1x12 30lbs
1x15 30lbs

Woodcutter:
4x15 15kg per side, total = 30kg
4x15 20kg per side, total = 40kg

Combined squats with barbell shoulder press:
2x15 40lbs
2x15 50lbs

Machine weighted ab-crunches:
1x15 20kg
3x15 25kg

5 minutes exercise bike @ effort level = 8, 20 seconds sprint

Pullover:
1x12 60lbs
1x12 65lbs
2x12 70lbs
* Slightly higher reps for this exercise than usual

Barbell benchpress:
1x12 60kg
Set 2:(rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5 @ 60kg
Set 3: (rest every mini set for 3-4 seconds)
1x1, 1x2, 1x3, 1x4, 1x5, 1x6 @ 45kg

30 mins on cross trainer @ effort level = 8
2 mins on cross trainer @ effort level = 4 (cool down)

30 mins on exercise bike @ effort level = 8
2 mins on exercise bike @ effort level = 4 (cool down)

Quite a tiring session, body still not quite use the new routine. Gonna have half of my weight exercise with this crazy compound exercises. These weird compound exercises have made my gym session far more interesting than the usual. Great stuff and good work for today.

Cheerio