I woke up late yesterday about 9:30 am. I took my breakfast and showered quickly. Thereafter, I went to Digimall make some purchases which are the following items:
1. Pioneer 20x DVD-Writer
* Fitted into my PC, the colour scheme looks quite odd
3. 6 sockets extension cord
4. ON Optimum Whey Protein Double Chocolate 5lbs
Immediately after buying those items, I went for a haircut in Taman Mayang. At 2:15 pm, I went to my office to stash my ON Optimum Whey protein in order to commence the Velocity Diet ("V-Diet") and finally by 2:30pm , I arrived at the gym and left the gym about 5:00pm.
My full blast gym workout routine as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
3x10 @ 6.81kg per arm, total = 13.36kg (fliers)
3x10 @ 42.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
* Just recovered from sickness therefore I decided not to do the squats.
Tricep pull down (fixed weight) + Woodchopper (Super-set):
1x10 @ 20kg (triceps)
2 (2x10) @ 15kg per arm, total = 30kg (Woodchopper)
1x10 @ 22.5kg (triceps)
2 (2x10) @ 17.5kg per arm, total = 35kg (Woodchopper)
2x10 @ 25kg (triceps)
* I was quite exhausted after performing these supersets.
30 mins on stepper @ effort level = 9
1 min on stepper @ effort level = 8
* Resulted in 160 floors climbed and 330 calories burned.
32 mins on crosstrainer @ effort level = 8
* No cool down for this exercise, resulted in 1.3 km walked and 270 calories burned.
Total calories burned for the day = 645 calories
This is my usual full blast gym for super-setting, 8 weight exercises and 60 mins worth of cardiovascular exercises. Therefore, I can only do 2 to 3 gym sessions per week at the most. Back in University time, I could do 4 gym sessions per week.
In other news, I will be embarking on my own version of Velocity Diet for the next 28-30 days. I will have a solid breakfast everyday and as for lunch and dinner, I will have whey protein shakes throughout the day. It's very simple and hopefully it will help me burn more body fat on a weekly basis. I will update my results of the diet on a weekly basis hopefully.
No comments:
Post a Comment