Work Day Gym Session 13/02/2008 and Public Holiday Cardio Session 08/02/2008

Home Cardiovascular session 08/02/2008

30 mins of exercise bike at home @ effort level = 7

Work day gym session 13/02/2008

Today, I arrived at gym at 6:15 pm and left at 8:50 pm, total time spent in gym = 2 hours 35 minutes. I just recovered from sore throat and some slight fever on the day before (11/02/2008 to 12/02/2008). I did not have my full strength but I hit the gym anyway since I really do need a work out after almost one solid week without hitting the gym.

My exercise routine where as follows:

5 mins rowing @ effort level = 10

Dumbbell shoulder press + squats:
1x15 25lbs per arm, total =50lbs
2x15 30lbs per arm, total = 60lbs

Barbell flat benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 60kg
1x7 @ 70kg
*By the time I did my third benchpress exercise, I was so exhausted could lift anymore, hence the lousy performance.

Pullover:
1x15 60lbs
1x15 65lbs
1x15 70lbs

Woodchopper:
1x15 12.5kg per arm, total = 25kg
2x15 15kg per arm, total = 30kg

Barbell bicep curls + Squats:
3x15 40lbs

5 mins exercise bike @ effort level = 8

Deadlift:
1x10 60kg

Barbell Row:
3x10 20kg
* I was told this was a the proper form of deadlift by a gym friend from Iran but I doubt his method was proper as it was more of a row in my opinion then an actual deadlift.

Dumbbell chest fliers:
1x15 20lbs per arm, total = 40lbs
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs

5 mins treadmill @ 9.6 kmph
5 mins treadmill @ 6.5 kmph + gradient = 6.0
* Had to pause here to find out what the 3 new girls were doing, worried they might try fixed weight and totally hurt themselves, which might result in muscle tear. Ouch that's gotta hurt.

32 mins on cross-trainer @ effort level = 16

All in all, I would say it's quite a tiring workout session but not as intensive in terms of cardiovascular exercise I would usually do. (ie. running for 30 mins and then strider for 30 mins)

Due to the fact that I am going back hometown this Saturday, I would probably need to do 3 session of gym continuously or do the final session on Sunday when I come back from Muar with my cousin. Either way it doesn't look good.

Please note that I am finally buying a tub of protein powder from my cousin, ON Optimum, any flavor is fine with me. (Please read my blog Wei Kiat, thank you)