Weekend Gym Session 28/06/2008

Weekend Gym Session 28/06/2008

Prior to this, I would like to record some light cardiovascular sessions that was performed in the KLIA and Changi airport. I was carrying my hand carry luggage and pulling my huge luggage around.

The stats for the following exercises are as follows:

Thursday, 26/06/2008 Medium cardio session
40 mins walked in both Changi Airport and KLIA with 5kg worth of stuff
* Resulted in 320 calories burned (estimated)

I was determined to hit the gym early this morning. I woke up at 9:30 am, had my breakfast which consisted of one piece of lamb chop and some tom yam fried rice with my usual 500 ml of tea and milk.

I arrived in the gym at 12:30 pm and left the gym at 2:30 pm, total time spent in the gym = 2 hours. This time, I drank my protein with small amount of creatine shake just after my weight session. (Usually I drink my shake before any gym session.)

My workout routine are as follows:

5 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 60 calories burned

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

Squats:
1x10 @ 60kg
1x10 @ 80kg
1x12 @ 90kg
1x12 @ 100kg
* Man, my legs are gonna be sore tonight for sure.

Woodchoppers:
2(2x10) @ 12.5kg per arm, total = 25kg
2(2x10) @ 15.0kg per arm, total = 30kg

Superset between Barbell Bicep Curls and Skullcrushers:
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (skullcrushers)
2x10 @ 22.72kg (biceps)
2x10 @ 22.72kg (skullcrushers)
* Supersets are a tad more difficult to pull off and I was doing a lot lighter than my usual weights.

Superset between Dumbbells shoulder fliers and Barbell rows:
2x10 @ 4.54kg per arm, total = 9.08kg (shoulder fliers)
4x10 @ 32.5kg (Barbell rows)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder fliers)
* After this superset exercise, I was totally spent and was not able to lift anymore weights but that did not stop me from doing a lighter version of cardiovascular session.

30 mins on crosstrainer @ effort level = 8-9
1 min on crosstrainer @ effort level = 4
* Resulted in 1.3km walked and 280 calories burned.

30 mins on exercise bike @ effort level = 8
2 mins on exercise bike @ effort level = 4
* Resulted in 5.0 km cycled and 200 calories burned.

Total calories burned for the day = 540 calories

I am definitely hoping to hit the gym tomorrow if I am not too fatigued by this gym session. Therefore requiring me to do only one gym session during working days. I definitely won't be able to go to gym on next Friday as I have a department dinner and chilling out in Sri Hartamas.

In addition, I might be changing my diet during working hours lunch into just one protein shake with 500ml of milk and maybe with some rolled oats in order to reduce my calories intake during working days. I will try even harder to reduce my body fat % by creating a caloric deficit constantly while working out with similar intensity.

Stay tuned for more updates......cheers.