Today I was so determined to hit the gym no matter what. After almost one week of not being able to hit the gym, I was restless to do some weight exercises since I commenced my own version of diet. Although I was a bit lethargic from the diet, I was still able to walk in the gym today and performed my usual full blast gym session.
As usual, I did my morning brisk walk today:
Friday, 29/08/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 100 calories burned (estimated)
* Resulted in 100 calories burned (estimated)
Shortly after I got off work, I arrived at the gym about 6:15 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 30 mins. Even with the lack of energy, I was still able to pull off 8 weight exercises (super-sets) and 60 mins of cardiovascular exercises.
My workout routine 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) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 29.54kg (triceps)
Sitting dumbbells shoulder press + pullover (Super-set):
2x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 25.00kg (pullover)
2x10 @ 15.09kg per arm, total = 30.18kg (shoulder press)
2x10 @ 27.27kg (pullover)
Squats (full deep squat) + One arm rows (Super-set):
1x10 @ 40kg (squat)
2(2x10) @ 20.45kg per arm, total =40.90kg (back)
2x10 @ 60kg (squat)
2(2x10) @ 18.18kg per arm, total =36.36kg (back)
1x10 @ 50kg (squat)
* I finally dared to superset squat with some other isolation weight exercises.
Lat pulldown (fixed weight) + Leg extension(fixed weight) (non super-set):
2x10 @ 50kg (lat pulldown)
2x10 @ 45kg (leg extension)
2x10 @ 45kg (lat pulldown)
2x10 @ 40kg (leg extension)
* My final weight exercises did not tax me heavily as I was still able to do the cardiovascular exercises, I wonder why.
31 mins on stepper @ effort level = 9 (no cool down)
* Resulted in 160 floors climbed and 330 calories burned.
31 mins on cross trainer @ effort level = 10 (no cooldown)
* No cool down for this exercise, resulted in 1.3 km walked and 270 calories burned.
Total calories burned for the day = 745 calories
Not too shabby for a person on diet, I have to be more discipline in controlling what I eat. I have drop 1.5kg since I started the diet. My target is about 10-15kg if possible before end of this year.
Hopefully I will be about less than 15% of body fat.
I need to replace a gym session on Sunday just to make sure I did 2 gym sessions this week.
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