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

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