Work Day Gym Session 22/09/2008

Work Day Gym Session 22/09/2008

Due to my laziness on the weekend, I did not hit the gym on the weekend. Therefore, I was very determined to hit the gym today no matter what. Especially due t o the fact that I only hit the gym once last week, this made me more eager than ever to step into the gym.

Before I list out what I did in the gym, here are the stats for the walks for the week:

Friday, 19/09/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Monday, 22/09/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)

I got into the gym today about 6:45 pm and got off about 8:45 pm, total time spent in the gym = 2 hours. I reckon I am getting more efficient as I was able to perform a full blast gym session within this short period of time.

My workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
2x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
1 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)

Barbell shoulder press (smith machine) + Pullover (Super-set):
1x10 @ 31.81kg (pullover)
2x10 @ 42.5kg (shoulder press)
1x10 @ 27.27kg (pullover)
2x10 @ 52.5kg (shoulder press)
2x10 @ 29.54kg (pullover)
* I was quite tired after doing this exercise but push on nonetheless.


Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 40kg (lat pulldown)
1x10 @ 190kg (legpress)
2x10 @ 45kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 50kg (lat pulldown)
1x10 @ 210kg (legpress)

Deadlifts + Triceps pull-down - fixed weight (Super-Set):
1x10 @ 20.0kg (triceps)
1x10 @ 42.5kg (deadlifts)
1x10 @ 22.5kg (triceps)
1x10 @ 52.5kg (deadlifts)
1x10 @ 27.5kg (triceps)
1x10 @ 62.5kg (deadlifts)
* Final exercise for the day, still holding on.

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.

32 mins on crosstrainer @ effort level = 8
* Resulted in 1.0 km walked and 240 calories burned.

Total calories burned for the day = 796 calories

I did pretty well today, increase my workout load by increasing the weight for my weight exercises and intensify my cardiovascular training. I think I should do more jogging from now on as that exercise seems to be able to burn a lot of calories compared to the stepper.

My target weight by December is about 73-74kg if possible with very low body fat. Go for broke....