Work Day Short Gym Session 02/06/2008

Work Day Short Gym Session 02/06/2008

I have to hit the gym earlier this week due to the fact that I will be quite busy at least till Friday (ie. 06/06/2008). I will combined my morning light cardio session in this entry for convenient sake. I arrived at the Fitness First uptown gym at about 6:30 pm and got off about 8:45 pm for dinner. Total time spent in gym = 2 hours 15 mins.

My workout routine for the day as follows:

15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned and entire 1Utama walked.

5 mins on the rowing machine @ effort level = 10
* Resulted in 50 calories burned

Inclined Barbell Benchpress:
2x10 @ 50kg
2x10 @ 60kg

Tricep overhead extension:
2x10 @ 29.54kg
2x10 @ 31.81kg

Dumbbell one arm row:
4x (2x10) @ 22.72kg per arm, total = 45.45kg

Standing barbell bicep curls:
1x10 @ 18.18kg
3x10 @ 22.72kg

Squats:
1x10 @ 62.5kg
1x10 @ 82.5kg
2x10 @ 72.5kg

30 mins on crosstrainer @ effort level = 8
1 min on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 300 calories burned.

25 mins on exercise bike @ effort level = 8
1 min on exercise bike @ effort level = 4
* Resulted in 7.5km cycled and 210 calories burned.

Total calories burned for the day = 660 calories burned.

I hope I am able to exercise on Thursday that is 5/06/2008. However, due to the busy work schedule I may have to do my workout on Friday instead. I also would like to transfer my Fitness First membership to anybody who reads this blog.

I am planning to join Celebrity Fitness in 1Utama because it is far more convenient than Fitness First for the moment.