I got back to work today, I felt that I needed another long break. That's not going to come anytime soon though. Although I was more or less going to skip gym for no reason today, I gave myself motivation by thinking that I've paid like RM130 per month just for gym, best not waste that amount of money. Hence, I hit the gym today about 6:20 pm and got off about 8:30 pm. Total time spent in gym = 2 hours 10 mins.
In addition to the gym exercises, here are some of the cardiovascular sessions during my long weekend and today:
Monday, 01/09/2008 Medium cardio session
25 mins walking little foot around the park twice
* Resulted in 160 calories burned (estimated)
* Resulted in 160 calories burned (estimated)
Wednesday, 03/09/2008 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)
The diet left me a bit tired and exhausted while performing my gym workout routine, also I did some other weight exercises that I have neglected for awhile.
My workout routines as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 45 calories burned
Standing barbell bicep curls + Standing tricep extension with barbell (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
Sitting dumbbells shoulder press + Dumbbell shoulder fliers (Super-set):
2x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 15.90kg per arm, total = 31.80kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
Deadlifts + Lat Pulldown - fixed weight (Super-Set):
1x10 @ 35kg (lat pulldown)
2x10 @ 42.5kg (deadlifts)
1x10 @ 40kg (lat pulldown)
2x10 @ 52.5kg (deadlifts)
1x10 @ 45kg (lat pulldown)
Dumbbells flat benchpress + dumbbells chest fliers (Super-Set):
2x10 @ 25.00kg per arm, total = 50.00kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 27.27kg per arm, total = 54.54kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 22.72kg per arm, total = 45.45kg (benchpress)
* I did not feel too tired from doing my weight exercises today, too easy?
31 mins on stepper @ effort level = 9
* Resulted in 155 floors climbed and 330 calories burned, no cool down.
31 mins on crosstrainer @ effort level = 9
* Resulted in 1.3 km walked and 270 calories burned.
Total calories burned for the day = 745 calories
I was able to do a full blast gym session as usual, I felt great after working out. Therefore I am going to include some photos of my replacement mobilephone for the Motorola V-something.
Here are the photos of my used fruity mobilephone:
1. Samsung Mobilephone on my mini-chair
2. Front
3. Back
4. Open-up / exposed
* This mobilephone was almost lost in the taxi for good. Fortunately, I was able to retrieve it.
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