Work Day Gym Session 18/09/2008

Work Day Gym Session 18/09/2008

Today I knew that I had to hit the gym no matter what. The reason being is that I have not gone to the gym for almost a week, that is my last gym session entry was on Thursday last week dated 11/09/2008. I had a very light lunch ie. 2 protein shakes with half a shaker of milk.

Fortunately, I was still able to finished my entire workout routine save for the 5 mins crosstrainer machine (cardiovascular exercise) that I did not manage to complete. I arrived at the gym about 7:00pm and left exactly at 9:00 pm. Total time spent in the gym = 2 hours.

My workout routine as follows:

Thursday, 18/09/2008 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)

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

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 70kg (benchpress)
* I started doing this exercises first instead of curls.

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

Pulley (fixed weight) + Dumbbells shoulder fliers (Super-set):
1x10 @ 45kg (pulley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 55kg (pulley)
*Slightly heavier than usual.

Squats (full):
1x10 @ 60kg
2x10 @ 70kg
1x10 @ 75kg
* I did not super set this with another exercise as the bench was being used by someone else.

Pullover:
1x10 @ 25.00kg
1x10 @ 27.27kg
2x10 @ 29.54kg
* Not too tired I guess, managed to do my cardiovascular exercises as well.

5 mins on stepper @ effort level = 9
26 mins on stepper @ effort level = 10
* Resulted in 165 floors climbed and 350 calories burned, no cool down.

26 mins on crosstrainer @ effort level = 9
* Resulted in 1.3 km walked and 200 calories burned, I had to go off earlier than expected.

Total calories burned for the day = 810 calories

I was almost able to pull a full blast gym today. Immediately after I came back, I went out with some friends to William's hawker store near my place. Friends who attended are as follows:
1. Meng Chun who came back from Miri for the weekend.
2. Koon Ming who will be returning to Penang soon enough.
3. Victoria who will finished off her intern with a law firm.
4. Adrian who I can't really recognized or remembered.
5. Sai Mun, old pal whom work odd hours thanks to his employer.
6. Yee Jin, old pal whom came to late due to heavy workload.
7. Myself, tired from gym but managed to come anyway.

I will be meeting them again tomorrow after work for tea or coffee.