Work Day Gym Session 30/09/2008

Work Day Gym Session 30/09/2008

I managed to get off work early again today due to the fact the employers would like to clean up the entire floor. Also, thanks to this cleaning, I do not need to report to work on Friday and the firm declared a holiday.

I find it a bit odd. However, me not going to work is definitely a good thing. I can use this very long weekend to fully recuperate. I did not walk to office nor walk back from office to the carpark today. I did that yesterday though. Hence, here is the stats for the walks:

Monday, 29/09/2008 Medium cardio session
30 mins walked from carpark to office and vice versa with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)

I got into the gym about 5:30 pm and left about 8:00 pm. This session took a tad longer than usual because I met a old school bodybuilder who was sharing his knowledge and experience with me . I find his willingness to teach far more refreshing than most personal trainers I know at the moment.

Anyway, without further ado my workout routine for the day is as follows:

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

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* This was somewhat out of the norm, I thought I had the extra time so might as well do so.

Lat-pulldown - fixed weight + Pendley rows (Super-Set):
1x10 @ 40kg (lat pulldown)
1x10 @ 32.5kg (Pendley rows)
2x10 @ 45kg (lat pulldown)
2x10 @ 42.5kg (Pendley rows)
1x10 @ 50kg (lat pulldown)
1x10 @ 47.5kg (Pendley rows)
* After this exercise I felt a bit worn out.

Tricep pulldowns (fixed weight) :
2x10 @ 25kg
2x10 @ 27.5kg
* I was unable superset this with squats.

Squats (Full):
1x10 @ 60kg
1x10 @ 70kg
1x10 @ 75kg
1x10 @ 80kg
* I did the deepest squat that I can pull off since I was not able to super set it.

31 mins on stepper with intervals of 2 mins @ effort level = 10 and 3 mins @ effort level = 15
* No cool down, managed to burn about 370 calories and about 180 floors climbed.

Whilst I may not have performed my usual superset squats with another isolation exercises, I managed to meet an unique old-school bodybuilder. This person who was at his fifties was able to squat almost the same weight as I do. Not bad for an old geezer.....

This is the first gym session of the week. I will try to pull off at least 3 gym sessions this week hopefully.