Work Day Gym Session 11/09/2008

Work Day Gym Session 11/09/2008

Today, I only had a whey protein shake with milk for lunch. Fortunately, I had a decent breakfast in the morning. I am quite skeptical with my diet as my weight has not changed at all. However, I noticed that my tummy fat had reduce significantly (This might be a placebo effect).

Nevertheless, I am going to finish that whole tub of Optimum Nutrition Whey Protein 5lbs I bought late last month. In addition, I decided not to use my workout gloves for some days and some days I used. Oddly, using and not using did not impact my weight exercises at all.

Anyway, I did my usual walks in the morning to work and sometimes back from office as well:

Tuesday, 09/09/2008 Light cardio session

15 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 100 calories burned (estimated)

Wednesday, 10/09/2008 Medium cardio session

30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Thursday, 11/09/2008 Light cardio session

15 mins walked from carpark to office and with 3-4kg worth of stuff
* Resulted in 110 calories burned (estimated)

I arrived at the gym about 6:30 pm and left the gym about 8:45 pm. Total time spent in the gym = 2 hours and 15 mins. I did some jogging on the treadmill instead of the stepper that I usually do, it felt a world of difference.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 40 calories burned

Standing barbell bicep curls + Skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)

Deadlifts + Dumbbell shoulder fliers (Super-Set):
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 42.5kg (deadlifts)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 52.5kg (deadlifts)

* I did the deadlifts first instead of my benchpress.

Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):

1x10 @ 40kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 45kg (lat pulldown)
2x10 @ 210kg (legpress)
2x10 @ 50kg (lat pulldown)
*This super-set felt like nothing at all, may need to intensify this one?

Dumbbells flat benchpress + Dumbbells chest fliers (Super-Set):
1x10 @ 25.00kg per arm, total = 50.00kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 27.27kg per arm, total = 54.54kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 29.54kg per arm, total = 59.09kg (benchpress)
* I am very satisfied with this as I have improved from my previous workout, beautiful....

30 mins on treadmill @ speed = 9.0 kmph, gradient = 0
1 min on treadmill @ speed = 4.5 kmph, gradient = 0
* Resulted in 4.5km jog and 395 calories burned.

30 mins on crosstrainer @ effort level = 9
* Resulted in 1.0 km walked and 250 calories burned.

Total calories burned for the day = 800 calories

I burned more energy than usual. Hence, I am quite happy with this workout. I might try to jog more often as it burns good amount of calories. However, I understand that jogging too much may caused joint problems for the knee. I will try harder to lose higher amount of body fat to lower my total weight so that jogging will not tax my joints too much.

It would be nice if I can pull another gym session within this week though.....