Work Day Gym Session 09/10/2008

Work Day Gym Session 09/10/2008

Today was just another long day at work. In fact, I spent like 30 mins at work just moving those damn boxes again. Also, I was definitely determined to go to gym today no matter what. Although it has been raining continuously for this entire week, this did not stop my tenacity to step into the gym.

First of all to record the morning walks I performed since Tuesday:

Tuesday, 07/10/2008 Medium cardio session
30 mins walked from carpark to office and vice-versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Wednesday, 08/10/2008 Medium cardio session
30 mins walked from carpark to office and vice-versa with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)

Thursday, 09/10/2008 Heavy cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)

20 mins carrying boxes weight about 12kg to 20kg
* Resulted in 170 calories burned (estimated)

I arrived at the gym about 6:30 pm today more tired than usual. However, I still managed to do my usual full blast gym session. I left the gym about 8:15pm feeling better I would have felt without any exercise. Apparently doing weights release endorphin in brain making me sorter feeling high.

Anyway, 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):
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 actually felt quite tired doing this, must be due to the carrying of those boxes,. After doing this exercise I decided to take of my workout gloves.

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)
1x10 @ 70kg (benchpress)
*The bar felt heavier than usual before I started lifting. Oddly, when I actually lift I felt quite alright.

Pulley (fixed-weight) + Alternate dumbbell curls (Super-set):
2x10 @ 50kg (pulley)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
2x10 @ 45kg (pulley)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
* Frankly, I thought I would totally skip squats because I felt too exhausted.

Squat (Full) + Tricep pulldowns - fixed weight (Super-set):
1x10 @ 60kg (squats)
2x10 @ 25kg (triceps)
2x10 @ 70kg (squats)
2x10 @ 27.5kg (triceps)
1x10 @ 80kg (squats)
* I was also trying not to do the treadmill cardio session but what the heck.....

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 -11 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 360 calories burned and about 4.0 km sprint and jog.

After finishing gym today, I proceeded to the magazine shop to look for any new computer gaming magazines. Alas, I already bought my PC Gamer Malaysia magazine earlier in MPH and I am going to enjoy it now so. Cheerio!