Today was just like any other day except for the fact that I was stuck in a stuffy room for almost the whole day. When I came out of that so called room, I was starting to feel sick. The cure for me was definitely a well-deserved full blast gym session after work.
I also did my usual walks in the morning for today to work, stats as follows:
Monday, 08/09/2008 Light cardio session
15 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)
* Resulted in 120 calories burned (estimated)
I arrived at the gym about 6:45 pm and got off about 9:00 pm, total time spent in the gym = 2 hours 15 mins. I reckon doing more often with less time is definitely the way to go. I will try to hit the gym 3 times this week and see how it goes.
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) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 29.54kg (triceps)
Squats (full deep squat) + Pullover (Super-set):
1x10 @ 50kg (squat)
2x10 @ 25.00kg (pullover)
2x10 @ 60kg (squat)
1x10 @ 27.27kg (pullover)
1x10 @ 70kg (squat)
1x10 @ 31.81 (pullover)
*I was going heavy today. No idea why though....
Pulley (fixed weight) + One arm rows (Super-set):
1x10 @ 40kg (pulley)
2(2x10) @ 20.45kg per arm, total =40.90kg (back)
2x10 @ 45kg (pulley)
2(2x10) @ 18.18kg per arm, total =36.36kg (back)
1x10 @ 50kg (pulley)
Triceps pulldown (fixed weight) + Barbell shoulder press with smith machine (Super-set):
1x10 @ 15kg (triceps)
2x10 @ 42.5kg (shoulder)
2x10 @ 22.5kg (triceps)
2x10 @ 52.5kg (shoulder)
1x10 @ 25kg (triceps)
* Was able to do all my weight exercises without problems and I feel great.
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)
* Resulted in 1.3 km walked and 270 calories burned.
Total calories burned for the day = 765 calories
I have resumed my diet which consisted mainly of protein shakes throughout the day with two solid but small meals. I have taken like 4 whey protein shakes whereby one of them was mixed with milk and the rest with water. This did not affect my workout routine significantly. In fact, I was able to do more and heavier exercises.
My next workout should be on Wednesday or Thursday.
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