It was just another day at work, I was thinking of skipping gym session again. I had a huge headache or better known as migraine at work. I took a painkiller tablet and continue with work anyway.
I have been walking every morning as per usual sometimes to / fro the carpark some days just walking from the carpark. For record purposes, here are the walks:
Wednesday, 13/08/2008 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)
Thursday, 14/08/2008 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)
20 mins walk after lunch to buy movie tickets for Wall-E
* Resulted in 120 calories burned (estimated)
I arrived at the gym about 6:30 pm and left the gym exactly at 8:40 pm. Total time spent in the gym = 2 hours and 10 mins. As usual, my workout routine are as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
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)
Sitting dumbbells shoulder press + pullover (Super-set):
2x10 @ 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)
Lat pulldown (fixed weight) + Leg press (fixed weight) (non super-set):
1x10 @ 45kg (lat pulldown) - Super set
1x10 @ 160kg (leg press) - Super set
2x10 @ 50kg (lat pulldown)
1x10 @ 55kg (lat pulldown)
* I was not able to finish with the leg-press machine as someone was using it.
Pulley (fixed weight):
2x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
* I was running out of time as I would have to leave early today. Hence, I decided to use some fixed weight machines.
15 mins on treadmill @ 6.5 kmph, gradient = 0
15 mins on treadmill @ 9.0 kmph, gradient = 0
1 min on treadmill @ 4.5 kmph, gradient = 0
* Resulted in about 3.2 km jogged and 290 calories burned.
20 mins on cross trainer @ effort level = 8
* Resulted in about 0.8 km walked and 200 calories burned.
Total calories burned for the day = 710 calories
I felt relieved after this not so intense workout I've done. In order to save time, I did not wear my workout gloves again. Seems to me that I like weight-lifting without any gloves as my skin felt a lot closer to the metal than usual. I might do that again and see how it goes.
Meanwhile, tomorrow night is Karaoke night with my department and the day after tomorrow I will be watching Wall-E with my friends. Oh well, quite a busy weekend anyways.
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