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
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.
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