Work Day Gym Session 25/09/2008

Work Day Gym Session 25/09/2008

I was able to get off work earlier today. At 4:00 pm precisely, this is because my employer suddenly decided to fumigate the floor we are working at. This was particularly rare especially in my line of work. Nonetheless, I took advantage of leaving work early to hit the gym which I so desperately needed.

Two days have passed since my last gym sessions, the walks for those days are as follows:

Tuesday, 23/09/2008 Medium cardio session
30 mins walked from carpark to office with 3kg worth of stuff (extra weight is due to the income tax act)
* Resulted in 210 calories burned (estimated)

Wednesday, 24/09/2008 Light cardio session
15 mins walked from carpark to office with 3kg worth of stuff (extra weight is due to the income tax act)
* Resulted in 110 calories burned (estimated)

Thursday, 25/09/2008 Heavy cardio session
30 mins walked from carpark to office with 4-5kg worth of stuff
* Resulted in 220 calories burned (estimated)

30 mins of moving 10+ boxes weighing about 10-20kg
* Resulted in 160 calories burned (estimated)

I was a bit tired from moving those boxes. However, I still managed to get into the gym by 4:45 pm. The workout last till 7:00 pm, total time spent in the gym = 2 hours 15 mins.

My workout routine as follows:

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

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)
* This exercises have somewhat drain my stamina.

Pulley (fixed weight) + Dumbbells shoulder fliers (Super-set):
2x10 @ 45kg (pulley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)

Alternate dumbbell curls:
2 (2x10) @ 11.36kg per arm, total = 22.72kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg
* I did this simple exercises instead of the usual pullovers.

Squat (full):
1x10 @ 60kg
2x10 @ 70kg
1x10 @ 80kg
* Due to the fact that the squat rack was occupied, I did not managed to super set it with the alternate dumbbell curls.

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.

31 mins on crosstrainer @ effort level = 8
* Resulted in 1.0 km walked and 235 calories burned.

Total calories burned for the day = 1,051 calories
(This includes the walks from carpark to office and vice-versa including the moving of boxes.)

I am totally spent today as I have burned slightly more than 1,000 calories. Also, I don't think my legs will recover anytime soon. I might be able to pull a light gym session on the weekends.

This week was a great week in terms of my gym sessions. The reason being is that I was able to jog 30 mins on the treadmill for each gym sessions. Hopefully this would be the norm for the upcoming gym sessions.