Work Day (Start-up) Gym Session 21/05/2008

Work Day (Start-up) Gym Session 21/05/2008

Firstly I would like to record the following short cardiovascular sessions for Tuesday 20/05/2008.

Tuesday , Light cardio session 20/05/2008
13 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.

Another note is that I have been eating a lot of good food (ie. not healthy food) in Malacca on Sunday and Monday. Finally able to eat like 6 meals per day albeit with lots of unhealthy food and some healthy ones as well. I will upload and post about the Malacca trip upon obtaining more photos and some leisure time.

In addition, I have some entry to make for the before gym session exercise as well. Earlier today, I have done another light cardio session unwillingly.

Wednesday , Light cardio session 21/05/2008
10 mins walked from carpark to office with 3kg worth of stuff
* Resulted in calories = ???? burned, distance the entire 1Utama, from Giant to OneWorld hotel.

15 mins walked from office to other people's cafeteria without any stuff
* Resulted in calories = ???? burned, distance walked = unknown

20 mins walked from carpark to gym with 2kg worth of stuff
* Resulted in calories = ???? burned, distance walked = unknown

Today I arrived at the gym about 6:30 pm and left the gym at exactly at 9:00 pm. Total time spent in the gym = 2 hours 30 mins. I managed to do like 7 different weight exercises and also managed to finish my 1 hour cardiovascular exercises. I believe today I have burned substantial amount of calories.

Stats for the exercises as follows:

Inclined benchpress:
2x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Dumbbells Chest Fliers:
1x10 @13.63kg per arm, total = 27.27kg
2x10 @15.09kg per arm, total = 30.18kg
1x10 @11.36kg per arm, total = 22.72kg

Dumbbell Tricep Overhead Extension:
2x10 @ 34.09kg
2x10 @ 36.36kg

Dumbbells Bicep Curls:
1x(2x10) @ 13.63kg per arm, total = 27.27kg
2x(2x10) @ 15.09kg per arm, total = 30.18kg
1x(2x10) @ 18.18kg per arm, total = 36.36kg

Pendley rows:
1x10 @ 32.5kg
2x10 @ 42.5kg
1x11 @ 52.5kg

Dumbbell one arm row:
1x(2x10) @ 27.27kg per arm, total = 54.54kg
3x(2x10) @ 22.72kg per arm, total = 45.45kg

Machine Leg press:
2x10 @ 150kg
2x10 @ 170kg

30 mins on stepper @ effort level = 11
1 min on stepper @ effort level = 6
* Resulted in 180 floors climbed and 370 calories burned.

30 mins on crosstrainer @ effort level = 7
1 min on crosstrainer @ effort level = 3
* Resulted in 2km walked and 240 calories burned.

Total calories burned from both cardiovascular exercise = 610 calories.

I hope this extra light cardiovascular sessions during the day before gym might help me burned some unwanted fat and help me to excel in the cardiovascular exercises that I usually performed. Hopefully I am able to pull another gym session either tomorrow or Friday.

Cheers