Work Day Gym Session 06/10/2008

Work Day Gym Session 06/10/2008

Unfortunately, I only did one session of gym last week and it's the cut down version of what I usually do either way. However, I did managed to pull two medium to heavy cardiovascular exercises session on last Thursday dated 02/10/2008 and another light cardiovascular session on Sunday dated 04/10/2008. Therefore, I won't say last week was a total lost.

Here are the stats for the cardiovascular sessions:

Thursday, 02/10/2008 Heavy cardio session
45 mins jogging around the Cameron Highlands Apartment while it was raining slightly and freaking cold.
* Resulted in 550 calories burned (estimated conservatively)

Sunday, 05/10/2008 Light cardio session
30 mins walking Little Foot around the park twice
* Resulted in 120 calories burned and about 1.2 km walked(estimated)

Monday, 06/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 100 calories burned (estimated)

I got into the gym about 6:45 pm today and went home about 8:30 pm. Total time spent in the gym = 1 hour and 45 mins. This was a lot shorter than the usual time frame as I am planning to workout more frequently with less time per session.

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)
* This was the standard and usual weight exercises I start off with.

Deadlifts + Pullover (Super-set):
1x10 @ 42.5kg (deadlift)
2x10 @ 27.27kg (pullover)
2x10 @ 52.5kg (deadlift)
2x10 @ 29.54kg (pullover)
1x10 @ 62.5kg (deadlift)
* I was freaking tired after this super-set exercises.

Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
2x10 @ 45kg (lat pulldown)
1x10 @ 190kg (legpress)
1x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 210kg (legpress)
* There does not seem to be any variation for this super-set compared to the previous session.

Dumbbells shoulder press + Dumbbells shoulder fliers (Super-set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
* Booyah, back to my usual weight without the super-sets

36 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
* Managed to burn about 400 calories and about 4.5km jog, not too shabby.

I will continue to train no matter what, I need to build a leaner and stronger body. I might retake the creatine supplements once I have lose enough body fat. Meanwhile, let nothing stand in my way of improving myself.