Work Day Gym Session 30/07/2008

Work Day Gym Session 30/07/2008

I am feeling unhappy and quite annoyed these days. Things does not seem to be going my way at all. Frankly, I think I am in the string of bad luck and working towards nothing of substance.

The only way to relax and release my stress is to hit the gym which I finally did today.

Tuesday, 29/07/2008 Medium-heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

15 mins brisk walk after lunch around 1Utama.
* Resulted in 80 calories burned (estimated)

Wednesday, 30/07/2008 Medium cardio session
15 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 110 calories burned (estimated)

15 mins brisk walk after lunch around 1Utama.
* Resulted in 80 calories burned (estimated)

I am too depress at the moment to write anything more other than my workout routine. So without further ado, here is my workout routine:

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

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)

Sitting dumbbells shoulder press + pullover (Super-set):
1x10 @ 11.36kg per arm, total = 22.72kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 29.54kg per arm (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)

Lat pulldown (fixed weight) + Leg press (fixed weight) (Super-set):
1x10 @ 60kg (lat pulldown)
2x10 @ 140kg (leg press)
2x10 @ 55kg (lat pulldown)
1x10 @ 150kg (leg press)
1x10 @ 50kg (lat pulldown)
1x10 @ 160kg (leg press)

Smith machine barbell shoulder press:
2x10 @ 42.5kg
2x10 @ 52.5kg

Lying row (narrow grip):
2x10 @ 15kg
1x10 @ 20kg
1x10 @ 25kg

10 mins on stepper @ effort level = 9
20 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 6
* Resulted in 180 floors climbed and 350 calories burned.

30 mins on crosstrainer @ effort level = 9
1 mins on crosstrainer @ effort level = 6
* Resulted in 1.2km walked and 260 calories burned.

My mood still sucks. Can't wait for the weekend to hang out with my friends. Sometimes I just wish that things would not be so crappy at times. I will try to pull another gym session tomorrow as I will not be free on Friday night.

Well like the old sayings, "Shit happens!". Good night everyone.

Work Day Non-Gym session 23/07/2008 to 28/07/2008

Work Day Non-Gym session 23/07/2008 to 28/07/2008

Sorry for the late entry, I was quite sick since Thursday ie. 24/07/2008. Therefore, I was unable to hit the gym and needed the entire weekend to recuperate. However, that did not stop me from watching a movie on Saturday night and going to my old friend, Yee Young's 25th birthday party.

I watched the movie "Batman: The Dark Knight" on Saturday night dated 26/08/2008 with my parents. My verdict is that this movie is definitely a must watch for the year 2008. I really enjoy the storyline, characters and the sound effects (including the soundtrack as well). In my opinion, Heath Ledger played a really convincing joker. It is saddening that he had passed away early this year.

Yee Young's 25th birthday party on Sunday rocks (dated 27/08/2008). Lotsa good food, decent amount of alcohol, nice cupcakes and his birthday cake. The best thing was that most of the gang was there. This reminds me, we definitely should have more parties and outings like this.
*PS I will upload the photos of Yee Young's party as soon as I get hold of the data.

Anyway the stats for the walks done during the week and today are as follows:

Wednesday, 23/07/2008 Medium cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Thursday, 24/07/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Friday, 23/07/2008 Heavy cardio session
45 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 300 calories burned (estimated)

15 mins walked towards the carpark with 5-6kg of baby diapers
* Resulted in 150 calories burned (estimated), I helped my colleague to carry those for her baby. (There was a Momy Poko sales on all baby products on Friday)

20 mins walk after dinner just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Monday, 28/07/2008 Light cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

I am looking forward for the gym session tomorrow, that is Tuesday. It has been almost a week for me without a gym session in between. I reckon I am almost fully recovered and in need of some good old super-sets weight exercises and some sweaty cardiovascular exercises just to burn off calories from food and alcohol.

PS. There will be no photo entry here as I have no idea how to move the photos using Internet Explorer. What a bummer.....

Work Day Gym Session 22/07/2008

Work Day Gym Session 22/07/2008

Yesterday and today were "Business Writing" training days for me. I had to spend the entire day in the so called "innovate" room of Training Department. This particular room has ventilation problems. Therefore, it was stuffy for the entire two whole days. It was a break from the stuff I usually do at work so I should not complain.

I left early today for gym that is exact 6 pm, I arrived in the gym at 6:15 pm and got off from the gym about 8:40 pm. I was able to perform all the 8 weight exercises and my usual 60 minutes cardiovascular exercises. The total time spent in the gym = 2 hours and 35 mins, a tad longer than usual.

For record purposes, here are the stats for the morning walks for both yesterday and today:

Monday, 21/07/2008 Heavy cardio session
30 mins walked from carpark to office and vice versa with 2kg worth of stuff.
* Resulted in 180 calories burned (estimated)

20 mins walked around 1 Utama for both lunch and after work.
* Resulted in 140 calories burned (estimated)

Tuesday, 22/07/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff.
* Resulted in 130 calories burned (estimated)

I have decided to intensify my gym workout this time by introducing pre exhaustion supersets and post exhaustion supersets. Pre exhaustion supersets is whereby I perform a compound exercise then a isolation exercise whilst post exhaustion supersets is where I perform a isolation exercise then a compound exercise. At the moment, I find that post exhaustion supersets are far more difficult than the pre exhaustion supersets.

Anyway, my gym workout routine are as follows:

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

Barbell bicep curls + Standing tricep curls (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.72kg (biceps)
3x10 @ 22.72kg (triceps)

Pendley Rows + Shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder)
2x10 @ 42.5kg (pendley)
2x10 @ 9.09kg per arm, total =18.18kg (shoulder)
1x10 @ 47.5kg (pendley)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
3x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)
* I did two supersets of pre exhaustion superset and two post exhaustion superset for the above exercise.

Squats:
2x10 @ 70kg
2x10 @ 90kg
* By the time I did squats I was far too tired and sleepy to go heavy like usual.

Alternate dumbbell curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
* My final weight exercises again and I was totally kaput by now.

30 mins on crosstrainer @ effort level = 9
1 mins on crosstrainer @ effort level = 8
* Resulted in 1.1km walked and 250 calories burned.

30 mins on stepper @ effort level = 9
1 mins on stepper @ effort level = 8
* Resulted in 170 floors climbed and 320 calories burned.

Total calories burned for the day = 700 calories

A well deserved rest from a decently intensive work out. I definitely will try heavier weights in the future. I still reckon supersetting feels more like a mixture of cardiovascular exercise with weights and not the full blown weight exercises I usually do. Besides, I am able to do like 8 weight exercises per sessions.

Hopefully in the long run, I will reach my target in having 15% and below body fat.

Weekend Light Cardio Session 19/07/2008 to 20/07/2008

Weekend Light Cardio Session 19/07/2008 to 20/07/2008

I woke up about 7:30 am on Saturday and 8:30 am on Sunday. I have decided to walk my dog on both Saturday and Sunday. Unfortunately on Saturday, half way though walking my dog it was pouring. On the weekends, I usually take my protein shakes just after waking up. It keeps me full for awhile and gives me good amount of energy for the day.

I append the morning walks from Friday to Sunday as follows:

Friday, 18/07/2008 Medium cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Saturday, 19/07/2008 Light cardio session
10 mins walking the dog to and from the playground
* Resulted in 80 calories burned (estimated) and 600 metres walked (estimated)

Sunday, 20/07/2008 Light cardio session
30 mins walking the dog to and from the playground
* Resulted in 180 calories burned (estimated) and 1.3km walked (estimated)

I am more or less still feeling the effects from the gym sessions on both Tuesday and Thursday this week even after consuming a protein shake a day and two on Saturday. Luckily I will be unlikely to hit the gym tomorrow, therefore I hope that I can recover by tomorrow and hit the gym on Tuesday.

Here are some photos in regards to my dad's sort of home theater setup where I watch some of my movies with friends or family:

1. The entire setup with a very old CRT Television, I think it's 32 inch or slightly more than that.

2. Amplifier from Pioneer and the subwoofer from Klipsch

3. Wall mount rear speakers from Klipsch

4. Lazy man's remote from Pioneer (Amplifier), Astro (Paid TV) and Toshiba (TV Remote)

Work Day Gym Session 17/07/2008

Work Day Gym Session 17/07/2008

A slow day at work today, today's work required me to use all my brain juices. By the time I hit the gym, I was pretty much brain dead. Meanwhile, I reckon that I have not burn enough calories to stimulate a body fat loss at the moment as I seem to be gaining weight but my waist have become smaller, odd indeed.

I append the morning walks as follows:

Wednesday, 16/07/2008 Heavy cardio session
30 mins walk from carpark to office and vice versa with 2kg worth of stuff

* Resulted in 200 calories burned (estimated)
20 mins walk around 1 Utama after lunch without carrying anything
* Resulted in 130 calories burned (estimate)

Thursday, 17/07/2008 light cardio session
15 mins walked from carpark to office with 4kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

As per usual, I arrived at the gym about 6:30 pm and got off exactly at 8:35 pm. Total time spent in gym = 2 hours 5 mins. This gym session was a significantly lighter than the usual workout I do. However, I managed to finish in time and also do most of the exercises.

My gym workout routine are as follows:

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

Standing barbell shoulder press + Dumbbells chest fliers (Super-set):
2x10 @ 37.5kg (shoulders)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
2x10 @ 42.5kg (shoulders)
2x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg extension (fixed weight) (Super-set):
1x10 @ 55kg (lat pulldown)
2x10 @ 60kg (leg extension)
2x10 @ 45kg (lat pulldown)
1x10 @ 55kg (leg extension)
1x10 @ 50kg (lat pulldown)

Woodchopper + One arm dumbbell row (Super-set):
2 (2x10) @ 22.72kg per arm, total = 45.45kg (back)
2 (2x10) @ 12.5kg per arm, total = 25kg (woodchopper)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (back)
2 (2x10) @ 15kg per arm, total = 30kg (woodchopper)
* This may seem light but woodchopper and one arm dumbbell rows are really tiring, especially when doing in the end of the training.

30 mins on crosstrainer @ effort level = 8
1 mins on crosstrainer @ effort level = 6
* Resulted in 1.4km walked and 260 calories burned.

30 mins on strider @ effort level = 25
* Resulted in 12.94km strided and 790 calories burned. I personally find this ridiculous, it was more like 240 calories burned.

Total calories burned for the day = 675 calories (excluding weight exercises)

I am totally exhausted and the moment, I reckon my body has take a beating from Tuesday's gym session and today's gym session as well. I am planning to do some light - medium cardiovascular sessions on the weekend. I have not walked my dog like for almost a month. Probably a good idea to start walking him again.

Work Day Gym Session 15/07/2008

Work Day Gym Session 15/07/2008

I was having a real bad stomachache for the whole day at work since yesterday. I reckon I took a dump at least 4 times today or more. However, that did not stop me from hitting the gym. I was again doing my super-sets workout routine. Whilst I was able to do 8 weight exercises, I was not able to finished my 1 hour cardiovascular session today. I only did 40 mins worth of cardiovascular exercises.

Anyway for record purposes, here are the stats for the morning walks since last Friday:

Friday, 11/07/2008 Light cardio session
15 mins walked from carpark to office.
* Resulted in 110 calories burned (estimated)

Monday, 14/07/2008 Medium cardio session
30 mins walked from carpark to office and vice versa.

* Resulted in 180 calories burned (estimated)

Tuesday, 15/07/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of gym equipment.
* Resulted in 130 calories burned (estimated)

I started to retake my Lipo6 capsules again, I took one every morning instead of 4 for the whole day. Whilst I would like to lay off that fat-burner, there is still a lot more capsules left and I have paid good money for it so what the heck. I arrived at the gym about 6:30 pm and left the gym about 8:20 pm, total time spent in the gym = 1 hours 50 mins.

My gym workout routine are as follows:

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

Barbell bicep curls + Standing tricep curls (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.72kg (biceps)
3x10 @ 22.72kg (triceps)

Inclined barbell benchpress + Dumbbells shoulder fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder)
2x10 @ 60kg (benchpress)
2x10 @ 9.09kg per arm, total =18.18kg (shoulder)
* This super-set exercises have more or less worn me out big time.

Pendley Rows + Pullover (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 27.27kg (pullover)
3x10 @ 42.5kg (pendley)
2x10 @ 29.54kg (pullover)

Squats:
2x10 @ 70kg
1x10 @ 90kg
1x12 @ 100kg
* I still do not dare to super-set my squats with some other exercise for the fear of safety.

Alternate dumbbell curls:
2 (2x10) @ 11.36kg per arm, total = 22.72kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg
* My final weight exercises and I was totally kaput by now.

30 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 4
* Resulted in 1.2km walked and 220 calories burned.

10 mins on exercise bike @ effort level = 8
* Resulted in 2.1 km cycled and 100 calories burned

Total calories burned for the day= 450 calories

After my gym session, I went straight home and had my spaghetti and char siew dinner cooked by my mum, thanks mum. Her cooking is always the best.

I watch the debate between Anwar (from PR) and Shabery (from BN) while having my dinner. Frankly, I think Barisan Nasional really needs some talented people to debate serious issues like subsidies, economic and political situations. In addition, I doubt that Shabery would be able to find work in any other countries given that his style of blaming everybody else, blaming the past and does not give any constructive arguements.

Malaysia needs a better leader, not a sleeping beauty and definitely not a womanizer who can't keep his dick in his pants.

Work Day Gym Session 10/07/2008

Work Day Gym Session 10/07/2008

Today I was so tempted to skip gym since lunch time. Towards 5 pm I was so hungry that I took my whey protein shake before the gym session. Fortunately I did not skip gym, instead I was able to do 8 weight exercises thanks to super setting all the way.

Anyway for record purposes, here are the stats for the morning walks:

Wednesday, 09/07/2008 Medium cardio session
30 mins walked from carpark to office and vice versa with 3kg worth of stuff

* Resulted in 200 calories burned (estimated)

Thursday, 10/07/2008 light cardio session
15 mins walked from carpark to office with 4kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

Even with the cardiovascular session in the morning, I am still able to pull off a full gym session after work. Not too shabby eh? I arrived at the gym about 6:30 pm and left the gym about 8:40 pm, total time spent in the gym = 2 hours 10 mins.

My gym workout routine are as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 40 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 25kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
1x10 @ 27.27kg (triceps)
1x10 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg extension (fixed weight) (Super-set):
1x10 @ 40kg (lat pulldown)
1x10 @ 60kg (leg extension)
1x10 @ 45kg (lat pulldown)
2x10 @ 55kg (leg extension)
2x10 @ 50kg (lat pulldown)
1x10 @ 65kg (leg extension)

Flat barbell benchpress + Pullover (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 27.27kg (pullover)
2x10 @ 60kg (benchpress)
2x10 @ 29.54kg (pullover)

Dumbbells shoulder press + One arm dumbbell row (Super-set):
3x10 @ 15.09kg per arm, total = 31.81kg (shoulder)
2x10 @ 22.72kg per arm, total = 45.45kg (back)
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder)
2x10 @ 20.45kg per arm, total = 40.90kg (back)

60 mins on crosstrainer @ effort level = 8
3 mins on crosstrainer @ effort level = 6
* Resulted in 2.3km walked and 550 calories burned.

Total calories burned for the day = 670 calories

I definitely want to improve the weight I do while supersetting. Whilst super-setting saves significant amount of time, I have to do about 70-80% my usual work load. In addition, I feel a lot more tired from the workout than the usual ones without a lot of DOMS and recovery seems to be a lot faster than usual.

I really would like to do 3 gym sessions per week if possible but let's see how this weekends goes by.

Work Day Gym Session 08/07/2008

Work Day Gym Session 08/07/2008

Just another day at work, nothing special. One new Vacation Trainee (VT) joined us early this week. I am currently training both the new staff and this new VT. Both of them are really young, I wish I was that young too.

First to get rid of this as per usual, stats for the walks to/from office:

Monday, 30/06/2008 Medium cardio session
15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)

* Resulted in 130 calories burned (estimated)

With the new improvement to my gym session today, I was able to finish 8 weight exercises while still doing 60 mins of cardiovascular exercises. arrived in the gym at 6:30 pm and got off about 8:40 pm. Total time spent in gym = 2 hours and 10 mins.

My workout routine for the day is as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 40 calories burned

Standing military press + Dumbbells shoulder fliers (Super-set):
2x10 @ 32.5kg (military press)
3x10 @ 6.81kg per arm, total =13.63kg (shoulder fliers)
2x10 @ 37.5kg (military press)
1x10 @ 9.09kg per arm, total =18.18kg (shoulder fliers)

Barbell bicep curls + Skullcrushers (Super-set):
1x10 @ 18.18kg (bicep)
1x10 @ 18.18kg (skullcrushers)
3x10 @ 22.72kg (biceps)
3x10 @ 22.72kg (skullcrushers)

Pendley row + Dumbbells chest fliers (Super-set):
2x10 @ 32.5kg (pendley-row)
1x10 @ 9.09kg per arm, total = 18.18kg (chest fliers)
2x10 @ 37.5kg (pendley-row)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
1x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)

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

Alternate dumbbell curls:
2 (2x10) @ 11.36kg per arm, total = 22.72kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg

30 mins on stepper @ effort level = 9
1 min on stepper @ effort level = 5
* Resulted in 155 floors climbed and 340 calories burned

5 mins on crosstrainer @ effort level = 9
20 mins on crosstrainer @ effort level = 8
2 mins on crosstrainer @ effort level = 6
* Resulted in 1.2 km walked and 255 calories burned

Total calories burned for the day = 635 calories

Not too shabby, I am totally spent for the day. Hopefully I will be able to hit the gym again either on Thursday or Friday. I reckon that there won't be much DOMS that I would be suffering from but I will just feel slightly more fatigue than my usual workout.

Hopefully this new routine can melt my body fat away far more effectively. Thanks for reading.

Work Day Non Gym Sessions 03/07/2008 to 04/07/2008

Work Day Non Gym Sessions 03/07/2008 to 04/07/2008

Sorry for the late entry, I was taking a break from updating my workout journal for almost a week.
I did not hit the gym on Thursday as I was not feeling well. On Friday, instead of going to gym which I tend to usually do, I ended up going out with my team for a department dinner.

The reason we had this department dinner was to celebrate our success in QPR review by a partner from China. The dinner was held in Rakuesen (Not sure of the spelling), I ordered beef noodle soup which seems alright but a bit pricey for me. After dinner, we hang out in Sumo located in Sri Hartamas until 12 midnight.

It was a decent outing however I still would like to be in the gym working out like usual. During the weekend, I was just too lazy to work out and I spend my entire weekend at home chilling out and watching movies.

Anyway the stats for morning walks are as follows:

Thursday, 03/07/2008 Light cardio session

15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)
* Resulted in 130 calories burned (estimated)

Friday, 04/07/2008 Light cardio session

15 mins walked from carpark to office and vice versa with 4kg worth of stuff
* Resulted in 110 calories burned (estimated)

Here are some photos from the GTPS Training in Singapore:

1. The entire group members of the GTPS Training

2. My room / office in M-Hotel - Definitely more luxurious than my actual room in Malaysia.

Work Day Gym Session 01/07/2008

Work Day Gym Session 01/07/2008

Nothing special this week, got back to work on Monday. I really could use a long whole week holiday kinda situation but alas stuck at work.

Stats for the walks to/from office:

Monday, 30/06/2008 Medium cardio session

30 mins walked from carpark to office and vice versa with 3kg worth of stuff

* Resulted in 220 calories burned (estimated)

Tuesday, 01/07/2008 Medium cardio session

15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)
* Resulted in 130 calories burned (estimated)

Wednesday, 02/07/2008 Medium cardio session

30 mins walked from carpark to office and vice versa with 3kg worth of stuff

* Resulted in 220 calories burned (estimated)

I have made a lot of modification to my gym workout routine these days and I will continue to do this particular workout routine for about 3 months or more.

Basically, I have heavily relied on supersets for 4 exercises to be more time efficient whilst being able to finish my gym session on time. I arrived at the gym at 6:20 pm and finished at 8:20 pm. Total time spent in gym = 2 hours.

Enough of my lengthy explanation, my workout routine for the day is as follows:

5 mins on the rowing machine @ effort level = 10
* Resulted in 40 calories burned

Inclined barbell benchpress:

2x10 @ 50kg
2x10 @ 57.5kg

Dumbbells bicep curls + tricep overhead extensions (Super-set):

2 (2x10) @ 11.36kg, total = 22.72kg (biceps)
2x10 @ 25kg (triceps)

2 (2x10) @ 13.63kg, total = 27.27kg (biceps)

1x10 @ 27.27kg (triceps)

1x10 @ 29.54kg (triceps)
* I reckon that this is 60% - 80% of the weight I usually do, seems reasonable

Dumbbells rows + pullover (Super-set):
2 (2x10) @ 20.45kg, total = 40.90kg (back)
2x10 @ 27.27kg (chest)
2 (2x10) @ 22.72kg, total = 45.44kg (back)
2x10@ 29.54kg (chest)
* I reckon that this is 60% - 80% of the weight I usually do, seems reasonable

Leg-press (fixed weight):
1x10 @ 150kg
1x10 @ 160kg
2x10 @ 180kg

Lat pulldown:
2x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
*I seriously should consider doing more of this as it seems to be my weak point.

10 mins on stepper @ effort level = 9
20 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 8
* Resulted in 160 floors climbed and 340 calories burned.

30 mins on crosstrainer @ effort level = 9
1 min on crosstrainer effort level = 5 * Resulted in 1.2 km walked and 260 calories burned.

Total calories burned = 770 calories burned (including the early morning walked)

I was able to finish gym within a shorter period than expected ie. 2 hours instead of the usual 2 hours and 30 mins. Not only I am able to do 7 weight exercises instead of the usual 6 weight exercises, I also do not feel significantly fatigue nor having lotsa DOMS. I believe this is the way to go, I will retain this workout routine and I will fit more supersets ie. 6 weight exercises (superset) and one compound work out.

4 sets of 10 repetitions seems quite useful at the time being. I will not follow the advices given by the personal trainer from Fitness First Uptown, I sincerely DO NOT believe training to failure is a great idea.

Training to failure in my opinion will only drained my stamina so significantly that I will probably end up doing a half-ass gym session which is pretty much pointless.

Stay tune for more.....Cheers