GTPS Training Hotel Gym Session 24/06/2008

GTPS Training Hotel Gym Session 24/06/2008

I went to work as per usual on Tuesday, I worked till 11:30 am and went home. ( Would be real nice if I could do that almost everyday, hehe). I took a cab to the airport and an airplane to Singapore. I stayed in this very nice hotel called M-Hotel. Fortunately, it is fully paid by the company. (PS. It costs SGD265 per night without breakfast, ouch!!!)

There was a small gym in the hotel. Whilst it may not be sufficient for my usual work routine. I did managed to do 6 weight exercises and 40 mins of cardiovascular exercise. I got into this hotel gym at 10:00 pm and went off about 11:30 pm, total time spent = 1 hour 30 mins.

My workout routine are as follows:

Pre-gym heavy cardiovascular session
1. 15 mins walked from carpark to office with 3 kg worth of stuff
2. 40 mins walked in both Changi Airport and KLIA with 5kg worth of stuff
3. 30 mins walked during dinner time without any weights
* Resulted in 550 calories burned (estimated)

5 mins on crosstrainer @ effort level = 8
* Resulted in 60 calories burned

Lat pulldown (fixed weight):
1x10 @ 25kg
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 52kg

Dumbbells shoulder press:
1x10 @ 14kg per arm, total = 28kg
2x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg

Inclined dumbbells benchpress:
1x10 @ 18kg per arm, total = 36kg
3x10 @ 20kg per arm, total= 40kg

Dumbbell bicep curls:
1 (2x10) @ 12kg per arm, total = 24kg
2 (2x10) @ 14kg per arm, total = 28kg
1 (2x10) @ 16kg per arm, total = 32kg

Standing dumbbell triceps extension:
4x10 @ 20kg

35 mins on the stepper @ effort level = 15
* Resulted in 179 floors climbed and 490 calories burned.

Total calories burned for the day = 1100 calories burned.

Sounds great but I also ate lotsa stuff and drank one bottle of beer before that. There were only dumbbells in the hotel gym and the dumbbells maxed out at 20kg. Frankly, it was not too bad but I definitely did not have enough time for another gym session when I was in Singapore.

I hope to hit the gym on both Saturday and Sunday this week or at least one session minimum.