Work Day Gym Session 14/10/2008

Work Day Gym Session 14/10/2008

I slept at 9:30 pm the night before (ie. Monday dated 13/10/2008). I felt very refreshing and was able to perform my work and workout well I reckon. After work today, I went straight to the gym and arrived there about 6:45 pm, I got off from the gym at 8:30 pm. Total time spent in the gym = 1 hour 45 mins.

Prior to recording my workout routine, I will first record the walks I have performed before and after work:

Monday, 13/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)

Tuesday, 14/10/2008 Light cardio session
15 mins walked from carpark to office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)

I reckon that having sufficient sleep today has enable me to better perform my weight exercises. Also, I believe that I have over-strained my leg whereby I was unable to jog on the treadmill today. Hence, I did the stepper instead.

Anyway, without further ado, my gym sessions 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)

Pendley row+ Dumbbells shoulder press (Super-Set):
2x10 @ 42.5kg (pendley)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 47.5kg (pendley)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)
*This felt like nothing today.

Inclined barbell benchpress + Pulley - fixed weight (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 50kg (pulley)
2x10 @ 60kg (benchpress)
2x10 @ 45kg (pulley)
1x10 @ 55kg (benchpress)
*This was still ok, I didn't feel worn out by this super-set yet.

Legpress (fixed weight) + Deadlifts (Super-set):
1x10 @ 190kg (legpress)
2x10 @ 70kg (deadlifts)
2x10 @ 210kg (legpress)
1x10 @ 80kg (deadlifts)
1x10@ 220kg (legpress)
1x10 @ 75kg (deadlifts)
*By the time I did this, I was totally kaput.

31 mins on stepper with intervals of 2 mins @ effort level = 15 and 3 mins @ effort level = 8
* No cool down, managed to burn about 370 calories and about 175 floors climbed.

The interval cardiovascular exercises seems to be working, I reckon my tummy has shrink to some extent. I am able to wear size 34 pants these days which is a lot of improvement since the last time where I could not even fit in the size 35 pants at all.

My target is to hit at least size 32 pants something in the future while maintaining the muscles that I have work so hard to gain. I find it quite impossible to be discipline in the gym working in Malaysia as I usually end up pulling overtime for no good reasons. Oh well, at least I don't need to spend time preparing food.