Work Day Normal Gym Session 17/06/2008

Work Day Normal Gym Session 17/06/2008

Today was not a good day at work. There was a lot of stress and I was just waiting to get out off there pronto. My dad pick me up at 6:15 pm from work. Subsequently, I arrived at the gym about 6:30 pm, my entire workout routine ended at 9:00 pm. Total time spent in gym = 2 hours 30 mins.

In addition, the personal trainer over there seems to enjoy pointing out what he thinks best for me. After having a tough day at work, I doubt I would really care to try out his advices such as doing less weight and doing more cardiovascular exercises. Fact is I already do more than enough cardiovascular exercises. 15-30 mins of walking is a lot per day from carpark to office and vice versa.

Anyway, my workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted 45 calories burned

Dumbbells bicep curls:
2 (2x10) @ 13.63kg per arm, total = 27.27kg
2 (2x10) @ 15.09kg per arm, total = 31.18kg

Dumbbell triceps overhead extensions:
1x10 @ 29.54kg
2x10 @ 31.18kg
1x12 @ 29.54kg

Squats:
2x10 @ 70kg
1x10 @ 90kg
1x10 @ 100kg

Dumbbell one arm row:
2 (2x10) @ 22.72kg per arm, total = 45.45kg
2 (2x10) @ 25kg per arm, total = 50kg

Dumbbells flat benchpress:
2x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.18kg per arm, total = 63.63kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg
2x10 @ 6.81kg per arm, total = 13.63kg

30 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 5
* Resulted in 170 floors climbed and 340 calories burned

30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2 km walked and 250 calories burned

15 mins walked from carpark to office with 3kg worth of stuff
* Resulted in 100 calories burned (estimated)

Total calories burned for the day = 735 calories

I have almost forgotten to include this small section dedicated for recording my light cardiovascular session as well.

16/06/2006 Light cardio session
15 mins walked from carpark to office with 4kg worth of stuff
* Resulted in 100 calories burned (estimated)

All in all, a great work out. I seriously can't wait for the next workout. Also, I might be participating in the tug of war of Inter Department Games of KPMG. Frankly, I wish I didn't need to be there.

Cheers