Work Day Gym Session 22/07/2008

Work Day Gym Session 22/07/2008

Yesterday and today were "Business Writing" training days for me. I had to spend the entire day in the so called "innovate" room of Training Department. This particular room has ventilation problems. Therefore, it was stuffy for the entire two whole days. It was a break from the stuff I usually do at work so I should not complain.

I left early today for gym that is exact 6 pm, I arrived in the gym at 6:15 pm and got off from the gym about 8:40 pm. I was able to perform all the 8 weight exercises and my usual 60 minutes cardiovascular exercises. The total time spent in the gym = 2 hours and 35 mins, a tad longer than usual.

For record purposes, here are the stats for the morning walks for both yesterday and today:

Monday, 21/07/2008 Heavy cardio session
30 mins walked from carpark to office and vice versa with 2kg worth of stuff.
* Resulted in 180 calories burned (estimated)

20 mins walked around 1 Utama for both lunch and after work.
* Resulted in 140 calories burned (estimated)

Tuesday, 22/07/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff.
* Resulted in 130 calories burned (estimated)

I have decided to intensify my gym workout this time by introducing pre exhaustion supersets and post exhaustion supersets. Pre exhaustion supersets is whereby I perform a compound exercise then a isolation exercise whilst post exhaustion supersets is where I perform a isolation exercise then a compound exercise. At the moment, I find that post exhaustion supersets are far more difficult than the pre exhaustion supersets.

Anyway, 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)

Pendley Rows + Shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 6.81kg per arm, total =13.63kg (shoulder)
2x10 @ 42.5kg (pendley)
2x10 @ 9.09kg per arm, total =18.18kg (shoulder)
1x10 @ 47.5kg (pendley)

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (chest fliers)
3x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (chest fliers)
* I did two supersets of pre exhaustion superset and two post exhaustion superset for the above exercise.

Squats:
2x10 @ 70kg
2x10 @ 90kg
* By the time I did squats I was far too tired and sleepy to go heavy like usual.

Alternate dumbbell curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
* My final weight exercises again and I was totally kaput by now.

30 mins on crosstrainer @ effort level = 9
1 mins on crosstrainer @ effort level = 8
* Resulted in 1.1km walked and 250 calories burned.

30 mins on stepper @ effort level = 9
1 mins on stepper @ effort level = 8
* Resulted in 170 floors climbed and 320 calories burned.

Total calories burned for the day = 700 calories

A well deserved rest from a decently intensive work out. I definitely will try heavier weights in the future. I still reckon supersetting feels more like a mixture of cardiovascular exercise with weights and not the full blown weight exercises I usually do. Besides, I am able to do like 8 weight exercises per sessions.

Hopefully in the long run, I will reach my target in having 15% and below body fat.