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.