Work Day (Recovery 2) Gym Session 18/04/2008

Work Day (Recovery 2) Gym Session 18/04/2008

Today I got into the gym at 6:30 pm, I met up with the usual friend of mine, Brian and to my surprise I met Nick as well from Lowyat Net forums (In case you are wondering, he is doing fine albeit being more busy from work though) . It seems like not long ago I just started coming to Manulife Fitness First, and the week after next will be my last week in Manulife Fitness First. I am kinda sad though. When I switch to another gym, I always left some people behind but that's life. I got of from gym at exactly 9:15 pm, total time spent in gym = 2 hours 45 mins.

*Please note that I did not perform squats at all today as I was feeling too tired.

Anyway my workout routine as follows:

Exercise bike for 30 mins @ effort level = 10

Inclined Benchpress:
(1x1 1x2 1x3 1x4 1x5 1x6) @ 50kg
(1x1 1x2 1x3 1x4 1x5) @ 60kg
1x10 @ 60kg
1x15 @ 20kg (just with the bar to cool down, I guess)

Standing bicep barbell curls:
2x15 @ 22.5kg
1x15 @ 27.5kg

ISO Lateral row:
1x (2x15) @ 25kg per arm, total = 50kg
2x (2x15) @ 35kg per arm, total = 70kg

Skullcrusher:
3x15 @22.72kg
* I finally know the name for this exercise, I used to call it the barbell tricep curls, also I was too lazy to put on those weight on the bar, just use the normal one.

Dumbbell shoulder press:
2x15 @18.18kg per arm, total = 36.36kg
1x15 @20.45kg per arm, total = 40.90kg

Pendley rows:
1x15 @32.5kg
1x15 @52.5kg
1x15 @62.5kg

25 mins on cross trainer @ effort level = 15
5 mins on cross trainer @ effort level = 25 (max)
1 mins on cross trainer @ effort level = 12
* Resulted in less than 1km walked but 250 calories burned.

30 mins on stepper @ effort level = 12
1 mins on stepper @ effort level = 10
* Resulted in calories burned = 370 and 185 floors climbed.

Total calories burned today = 620 calories

I think I did pretty alright for a very tired person who moved lotsa stuff yesterday and just recovered from flu. I understand not doing squat is probably a bad idea but don't worry, I will be doing that exercise again soon enough.