Work Day Light Weight Gym Session 27/05/2008

Work Day Light Weight Gym Session 27/05/2008

Again, I have to record some unconventional light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.

Monday, Light Cardio Session 26/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)

Tuesday, Light Cardio Session 27/05/2008
15 mins walked from carpark to office, carrying 3kg worth of stuff.
* Resulted in calories burned = 120 calories burned (estimated)

And now I present you my workout routine for the day. I arrived at the Damansara Uptown Gym at 6:15 pm and got off about 8:45 pm. Total time spent in gym = 2 hours and 30 mins. I had to hit the gym today because I have been absent from the gym almost for a full week. (ie. if I delay this session to Wednesday)

I keep getting pestered by the Personal Trainer over there. I really wish I could just concentrate on my work out at times. I know it isn't perfect but at least I enjoy doing it. I don't see a point to continuously do exercises I dislike just for the sake of it.

My workout routine of the day are as follows:

5 mins of rowing machine @ effort level = 10
*Resulted in about 45 calories burned.

Standing barbell shoulder press (olympic style):
2x10 @ 32.5kg
1x10 @ 37.5kg
1x8 @ 42.5kg

Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg

Skullcrushers:
4x10 @ 22.72kg

Dumbbells flat benchpress:
2x10 @ 27.27kg per arm, total = 54 .54kg
1x10 @ 25kg per arm, total = 50kg
1x10 @ 31.81kg per arm, total = 63.63kg

Calf rise (machine):
1x10 @ 30kg
1x10 @ 55kg
2x10 @ 35kg
* I have no idea how to use this machine properly, thankfully someone (Of european ethic) showed me how to.

Shoulder dumbbells fliers:
1x10 @ 2.27kg per arm, total = 4.54kg
1x10 @ 4.54kg per arm, total = 9.08kg
2x10 @ 6.81kg per arm, total = 13.63kg

Woodchopper (inverse):
2 (2x10) @ 10 kg per arm, total = 20kg
2 (2x10) @ 12.5 kg per arm, total = 25kg

10 mins on stepper @ effort level = 10
21 mins on stepper @ effort level = 8
* Resulted in 180 floors climbed and 320 calories burned (I did this in good form, ie. no lying on the bar and it seems to be a lot more difficult than expected)

30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 260 calories burned.

Total calories burned (including morning walk and rowing) = 745 calories burned

I would say that this gym session is actually very light weight. Nonetheless, I think I am spent at the moment. I hope to hit the gym on Thursday at the very least. Tomorrow seems to be a bit far fetch for me.