Work Day (Full Blast) Gym Session 01/04/2008

Work Day (Full Blast) Gym Session 01/04/2008

Today was kinda tough just getting my lazy ass into the gym. Usually I won't mind because I just sit in front of the PC the whole day. Today was slightly different, I was carrying around 10kg worth of financial statements for like 20-30 mins walking everywhere. (Seems a good reason not to hit the gym)

Aprils fool jokes on me, I walked into gym with a friend today @ 6:15 pm and got off @ 9:15 pm, total time spent = 3 hours. This is due to the fact that my carpool friends have to stay back till 9 pm plus, more reason to overtrain.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10

Flat benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5 1x6) @ 60kg
* Each small set with 3 seconds rest.
1x8 @ 80kg
* I reckon I am getting better at this particular mega set exercise, going to try 70kg the next time and see how it goes.

Pullover:
1x15 27.27kg
2x15 34.09kg

Squats:
1x15 70kg (Ass to ground, ATG, is that the correct term)
1x15 90kg (Non-ATG)
1x15 100kg (Non-ATG)
* ATG is definitely harder, will do that more often once the cutting phrase is over.

Dumbbell bicep curls:
1 (2x15) 15.09kg per arm, total = 30.18kg
2 (2x15) 18.18kg per arm, total = 36.36kg
* I really should get this back at 20kg per arm as soon as possible.

Tricep overhead extension:
1x15 27.27kg
2x15 34.09kg

Woodchopper:
1x (2x15) 12.5kg per arm, total = 25kg
2x (2x15) 15.0kg per arm, total = 30kg
*I still sweat like crazy performing this weight exercise, don't ask me why.

Iso-Lateral Row:
1x (2x15) 25kg per arm, total = 50kg
2x (2x15) 40kg per arm, toal = 80kg

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in = 350 calories burned and 192 floors climbed

30 mins on treadmill @ 7.0 kmph , gradient = 5.0%
1 min on treadmill @ 6.0 kmph, gradient = 2.5%
* Resulted in = 280 calories burned and 3.34 km brisk walked / light jogging.

All in all, a very decent workout. I would say this is definitely more full blast than my usual workout. I hope my next workout will be on Thursday and Friday, I am hopeless on weekend, just trying to chill out man.

* Please note there were just as many pretty girls there as last Monday, they provide a good motivation yet a terrible distraction.