Work Day Gym Session 22/10/2008

Work Day Gym Session 22/10/2008

Two days have lapsed since my last gym session. Hence, I was quite eager to hit the gym yet again. I had a funny feeling today though, I did not feel like doing any heavy compound weight exercise such as Deadlifts or Squats today.

Also, I wanted to do some jogging and running at the same time. Fortunately, I managed to get off work early today. I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent in gym = 1 hour 30 mins. I believe I am getting more efficient at the weights I do these days.

As usual, I would do the morning walks from the carpark to the office and vice versa. The records for the walks are as follows:

Monday, 20/10/2008 Light cardio session
15 mins walked from carpark to office and back from office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)

Tuesday, 21/10/2008 Light cardio session
15 mins walked from carpark to office with 2-3kg worth of stuff
* Resulted in 110 calories burned (estimated)

Wednesday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 220 calories burned (estimated)

Whilst the walks I do everyday may seems like a decent workout, nothing beats hitting the gym hard and intensive after work. It gives me a natural high every time. Without further delay, my work out 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)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
2x10 @ 27.50kg (biceps)
2x10 @ 27.50kg (triceps)

Dumbbells shoulder press + Pullover (Super-Set):
1x10 @ 15.91kg per arm, total = 31.81kg (shoulder press)
2x10 @ 27.27kg (pullover)
1x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 29.54kg (pullover)
2x10 @ 20.45kg per arm, total = 40.90kg (shoulder press)

Lat-pulldown - fixed weight + Pendley row (Super-Set):
1x10 @ 45.0kg (lat-pulldown)
2x10 @ 42.5kg (pendley)
1x10 @ 55.0kg (lat-pulldown)
2x10 @ 52.5kg (pendley)
1x10 @ 50.0kg (lat-pulldown)
*I did not want to do the deadlifts today as I wanted to do some jogging instead.

Inclined barbell benchpress + Tricep pulldowns - fixed weight (Super-set)
1x10 @ 20.0kg (tricep)
1x10 @ 50kg (benchpress)
1x10 @ 27.5kg (tricep)
2x10 @ 60kg (benchpress)
2x10 @ 25kg (tricep)
1x10 @ 70kg (benchpress)
*I felt quite alright after this, I was still able to do my cardiovascular sessions after this.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 6.5 - 9)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.5 km sprint and jog.

After the gym session today, my legs felt like jelly and I had a problem walking right up to now. Hopefully I will be able to be fully recovered by Friday to pull another gym session.