Work Day Gym session 05/08/2008

Work Day Gym session 05/08/2008

It was almost one week since my last gym session, I hate skipping gym due to my own laziness. The week before I only hit the gym once. I should have hit the gym on last Friday night as well. My bad....

Good thing for the morning walk I perform on a daily basis, here are the stats:

Thursday, 31/07/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Monday, 04/08/2008 Medium-Heavy cardio session
30 mins walk from carpark to office and vice versa with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

20 mins walk after lunch just for relaxation purpose
* Resulted in 120 calories burned (estimated)

Tuesday, 05/08/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)
* Resulted in 100 calories burned (estimated)

I arrived at the gym late today about 7:20 pm and got off from the gym exactly at 8:45 pm. Total time spent in the gym = 1 hour and 25 mins. I wish I could spend a wee bit more time in completing my usual 1 hour cardiovascular session.

Anyway my workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned

Barbell bicep curls + Standing barbell tricep curls (Super-set):
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
2x10 @ 27.25kg (biceps)
2x10 @ 27.25kg (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)
* Didn't feel too good after this exercise today.

Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
2x10 @ 6.81kg per arm, total = 13.36kg (fliers)
2x10 @ 42.5kg (pendley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x13 @ 32.5kg (pendley)
* Non too bad but I did not have enough energy to do squats today.

Alternate dumbbell curls + Tricep pull down fixed weight (Super-set):
1 (2x10) @ 9.09kg per arm, total = 18.18.kg (curls)
1x10 @ 15kg (triceps)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 25kg (triceps)
1 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x12 @ 25kg (triceps)
* My final super set exercises and I was totally kaput by now.

20 mins on the stepper @ effort level = 9
5 mins on stepper @ effort level = 12
* Resulted in 250 calories burned and about 120 floors climbed (can't really recall)

Total calories burned for the day = 395 calories

This gym session was no where enough. Therefore, I will hit the gym again tomorrow night. I will focus more on cardiovascular exercises tomorrow and may do just one compound weight exercise, probably squats.

Starting next week, I will be hitting the gym 3 times on weekdays and maybe 4 times on some occasions. Hopefully this will net me better results.