Work Day Light Weight Gym Session 30/05/2008

Work Day Light Weight Gym Session 30/05/2008

Just another day but first let me record some unorthodox light cardiovascular sessions that I do everyday thanks to long distance between carpark and my office.

Thursday, Medium Cardio Session 29/05/2008
30 mins walk from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)

20 mins walk within the Mall with 5kg worth of financial statements and my water bottle.
* Resulted in calories burned = 180 calories burned (estimated)

Friday, Light Cardio Session 30/05/2008
30 mins walk from carpark to office and vice versa, carrying 3kg worth of stuff.
* Resulted in calories burned = 200 calories burned (estimated)

These week, I went back almost 9 pm to 10 pm everyday. Looks like it is going to get worse before it gets better. After 2 days rest from my previous gym session on Tuesday, I am now feeling fresh. However, I decided to do a light weight session anyways.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10

Barbell Benchpress:
2x10 @ 60kg
1x10 @ 70kg
1x10 @ 65kg

Pullover:
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Dumbbell bicep curls:
2(2x10) @ 13.63kg per arm, total = 27.27kg
2(2x10) @ 11.36kg per arm, total = 22.72kg

Lever incline row:
3x10 @ 25kg
1x10 @ 20kg

Deadlifts:
1x10 @ 32.5kg
2x10 @ 52.5kg
1x10 @ 62.5kg

Dumbbells row:
1(2x10) @ 22.72kg per arm, total = 45.45kg
* I was too tired to do another 3 sets of dumbbell rows, so I decided to do some HIIT cardio anyways.

3x5 mins on treadmill @ 9.0 kmph
3x5 mins on treadmill @ 6.5 kmph
1x2 mins on treadmill @ 4.5 kmph
* Resulted in 3.7 km ran / walked and 300 calories burned.

25 mins on crosstrainer @ effort level = 8
* Resulted in 1.0km walked and 220 calories burned.

Total calories burned for the day = 720 calories

It was one of the busier weeks, definitely not going to see the end of it. I believed I have done a decent workout but with lighter than usual weights just to switch the routine a little. I hope I can have another gym session on Sunday though. Reason being, I will be very busy the whole of next week.

* PS I will be purchasing another 5lbs of ON whey protein of chocolate flavour, yum.....