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)15 mins walked from carpark to office and vice versa with 4kg worth of stuff (with gym equipment)
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.
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