Work Day Gym Session 08/08/2008

Work Day Gym Session 08/08/2008

I am preparing this entry during lunch hour today as I have decided to replace my lunch with whey protein shakes for the coming weeks. This is because I believed that the cost for a protein shake is far cheaper than any lunch set or menu in 1Utama. I usually spend about RM12 to RM20 for lunch which is not very affordable given my current salary.

Here are the walks for morning and during lunch hours I performed:

Wednesday, 06/08/2008 Light cardio session

15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)

* Resulted in 100 calories burned (estimated)

Thursday, 07/08/2008 Medium cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

30 mins walked during lunch time to and fro MPH in 1Utama (without any weights)

* Resulted in 200 calories burned (estimated)

Friday, 08/08/2008 Medium cardio session

15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)
* Resulted in 130 calories burned (estimated)

20 mins walked during lunch time to and fro Delicious in 1Utama (without any weights)

* Resulted in 160 calories burned (estimated)

Also, these days I will not be able to use MSN or eBuddy at work for good. That is even after working hours too. Given that I no longer check forums and only reply messages in Windows Messengers, this is bummer for me.

I understand I was supposed to hit the gym yesterday and the day before. Unfortunately for my friend was not able to make it, therefore I did not have transport to Fitness First Curve last night. Regardless of that, I am still going to hit the gym today and do my usual intensive full body workout.

I arrived at the gym at 6:30 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 15 mins.

My workout routine:

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

Sitting dumbbells shoulder press + pullover (Super-set):
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 27.27kg (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)
2x10 @ 29.54kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 29.54kg (triceps)

Lat pulldown (fixed weight) + Leg press (fixed weight) (non super-set):
2x10 @ 45kg (lat pulldown) - Super set
1x10 @ 140kg (leg press) - Super set
1x10 @ 30kg (leg curl)
2x10 @ 55kg (lat pulldown)
1x10 @ 150kg (leg press)
1x10 @ 50kg (lat pulldown)
1x10 @ 160kg (leg press)
* Somebody was using the machine therefore I did not do my usual super-sets

Inclined benchpress + Squats (super-set 2x only):
2x10 @ 50kg (benchpress)
2x10 @ 75kg (squats)
2x10 @ 60kg (benchpress)
2x10 @ 82.5kg (squats)
1x15 @ bodyweight squat

25 mins on stepper @ effort level = 9
5 mins on stepper @ effort level = 10
1 min on stepper @ effort level = 4 (cool down)
* Resulted in 160 floors climbed and 330 calories burned

5 mins on crosstrainer @ effort level = 9
25 mins on crosstrainer @ effort level = 8
1 min on cross trainer @ effort level = 4
* Resulted in 1.3 km walked and 270 calories burned

Total calories burned for the day = 935 calories

All in all a decent workout for today, I missed the Beijing Olympic opening briefly. I was not going to sacrifice my training for this as I feel quite fat these days.

I might give Velocity diet a try when I am not too busy at work probably around December.