I got off work slightly earlier than usual today, ie. 6:05 pm, I was feeling fine but really intended to skip gym session altogether. I arrived at the gym about 6:25 pm and left about 8:40 pm. Total time spent in gym = 2 hours 15 mins.
I realized that I have totally forgotten to bring my gym gloves. Whilst that is the case, I did all the weight exercises anyway.
In addition, I did not like my workout experience in gym today. This is because there are a few people in Uptown Fitness First gym that do not have gym etiquette at all, they left whatever they have used (be it dumbbells and barbells) everywhere. That ticks me off quite a bit.
For record purposes, here are the walks for morning I performed:
Monday, 11/08/2008 Light cardio session
15 mins walked from carpark to office with 3kg worth of stuff (with gym equipments)* Resulted in 130 calories burned (estimated)
Tuesday, 12/08/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff (with gym equipments)
* Resulted in 100 calories burned (estimated)
* Resulted in 100 calories burned (estimated)
Anyway, I proceeded with my workout routine and the exercises are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Standing barbell bicep curls + Skullcrusher (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)
1x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 65kg (benchpress)
Pendley Rows + Dumbbells shoulder fliers (Super-set):
2x10 @ 42.5kg (pendley)
1x10 @ 6.81kg per arm, total = 13.36kg (fliers)
1x10 @ 37.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 47.5kg (pendley)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* Not too shabby but didn't feel like doing squats today though
Tricep pull down (fixed weight):
1x10 @ 25kg
2x10 @ 30kg
1x10 @ 35kg
* I couldn't be bothered doing super-sets here, not sure why though.
Wide upperback row (fixed weight):
1x10 @ 20kg
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
* Maximum weight for this was 60kg, I reckon this was an easy machine to workout my upper back.
50 mins on crosstrainer @ effort level = 9
10 mins on crosstrainer @ effort level = 8
3 min on cross trainer @ effort level = 4
* Resulted in 2.4 km walked and 560 calories burned
Total calories burned = 705 calories
By the end of today's gym session, I was pretty much spent. I was not able to do the stepper as I still feel the acid lactic accumulated on both Friday night's gym session and Saturday's paintball. I will try to hit the gym on Thursday, hopefully I won't be too lazy I guess.
2 comments:
hey man..im doing cardio again (finally)! but im doing it at the start of my workout now..about 30 mins jog/stepper. not doing super heavy weights but more on reps. :) need to burn off the crap that chunked on since my laziness started. argh.
Hey Brian,
Good stuff about doing the cardiovascular exercises.
I think both jog or steppers requires good stamina. However, I love those machine whenever I have more than enough energy (ie. able to stay awake while doing them)
My change of workout has not really taken off in terms of losing significant body fat, so far I've only lost like 2-3% of body fat. Therefore, I am currently in the midst of planning the Velocity Diet (V-Diet) for short, time frame 30 days. (will let you know how's the results like after 1 month)
This is one drastic move and also an expensive. I think it's going to set me back at least RM1k in terms of protein powders and other supplements.
Cheers,
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