Work Day (First) Gym Session 09/05/2008

Work Day (First) Gym Session 09/05/2008
First of all, I would like to record some of the light cardiovascular sessions that I do almost every morning since the first day my company has moved to OneWorld Hotel. With the exception of Wednesday that is 07/05/2008, whereby I was sick from a terrible stomachache (due to excess wind in the stomach).

The stats for the light cardiovascular exercises for each morning are as follows:

On Tuesday 06/05/2008 (Morning light cardio session)
17 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.

On Thursday 08/05/2008 (Morning light cardio session)
16 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.

On Friday 09/05/2008 (Morning light cardio session)
15 mins walking from carpark to office while carrying 2kg (1 litre of water bottle and approximate 1kg of equipments)
* Resulted in ???? calories burned and walked the entire 1 Utama shopping complex.

Today, that is Friday, I finally had the chance hit the gym for the first time I have moved to the new office. I arrived at Damansara Uptown Fitness First Gym at 6:30 pm and got off about 9:00pm, total time spent in the gym = 2 hours 30 mins

My workout routines are as follows:

5 mins on rowing machine @ effort level = 10

Flat Benchpress:
2x10 @ 60kg
1x10 @ 80kg
1x10 @ 70kg
* Didn't feel strong today, just did a lighter weight that usual.

Pullover:
4x10 @ 34.09kg

Pendley Rows:
1x10 @ 32.5kg
1x10 @ 42.5kg
2x10 @ 52.5kg
* Pretty tired from doing this though.

Squats:
2x10 @ 70kg
2x10 @ 90kg
* Definitely a lacklustre performance for the squats today, oh well.

Dumbbell bicep curls:
1 (2x10) @ 13.36kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 30.18kg
1 (2x10) @ 18.18kg per arm, total = 36.36kg

Skullcrushers:
1x10 @ 22.5kg
2x10 @ 27.5kg
1x10 @ 30.0kg
* After this exercise, I was totally exhausted and unable to lift any more weights.

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10 (cool down)
* Resulted in 390 calories burned and 197 floors climbed.

5 mins on treadmill @ 7.0 kmph and gradient = 5%
20 mins on treadmill @ 6.5 kmph and gradient = 5%
5 mins on treadmill @ 6.5 kmph and gradient = 0%
2 mins on treadmill @ 5.0 kmph and gradient = 0%
* Resulted in 240 calories burned and 2.7-2.8 km walked (rough estimate)

Total calories burned = 630 calories

All in all, a decent workout for the entire week. I must push for another session of gym this weekend no matter what. I would like to comment that Damansara Uptown Fitness First Gym may not have the best equipments but there aren't many people who does free weights or fixed weights for that matter. Therefore, I had almost the entire free weights area for myself.

However, I still do miss the Manulife Fitness First where I have met many friends (from staff and regular gym goers) during my one year tenure over there. I may return once in awhile on the weekend though.