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.