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)
* Resulted in 130 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)
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
* I reckon that this is 60% - 80% of the weight I usually do, seems reasonable
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
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