Weekend Gym Session 19/10/2008

Weekend Gym Session 19/10/2008

Late Saturday night dated 18/10/2008, I came back from Muar, Johor by car. I attended my cousin's wedding, Ee Chin's wedding. (I will blog about this once I have some photos from the wedding itself) . I slept at 2 am early morning Sunday dated 19/10/2008.

I woke up about 8:00 am and I proceed to walk my dog after having my breakfast about 9:00 am. The statistic for the walk as follows:

Sunday, 19/10/2008 Light cardio session
30 mins walking Little Foot around the park thrice
* Resulted in 160 calories burned and about 1.8 km walked(estimated)

As per usual, I kept on postponing my gym session this weekend. I thought that the Fitness First Gym in Damansara Uptown would close at 8:00 pm on a Sunday. So, I arrived at the gym about 6:00 pm. Little to my surprise, the gym actually closes at 7:00 pm. I had to rush in doing most of exercises be it weights or cardiovascular in nature.

For the first time, I actually finished within an hour and it was pretty good by my standards. I rested only 30 seconds per Super-set and managed to do 17 mins on the treadmill.

My short and intense workout routine 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 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6.....failed @ 70kg (benchpress) + 1x5 @ 50kg (benchpress)
*I did this exercise fairly quickly, also I failed in pushing 70kg for benchpress at rep no. 6

Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
2x10 @ 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)
*I managed to do the usual weight for this with little time.

Squat (Full) + Dumbbells shoulder fliers (Super-set)::
1x10 @ 60kg (squats)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
* By the time I was done with this, it was already 6:30 pm. (Also, I had to take a dump)

17 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
* Managed to burn about 220 calories burned, can't remember the distance I covered

I am still pretty amazed at myself in pulling 6 weight exercises albeit slightly lighter weights than usual and 17 minutes of cardiovascular exercises. Maybe I could actually shorten my after work gym session with this method. I will definitely try to be more time efficient for the next gym session which should be either on Tuesday or Wednesday next week.