My previous gym session was only one day ago (ie. Wednesday dated 22/10/2008). While hitting the gym gives me a high that is pretty difficult to top even with alcohol (because I don't get hangover after working out).
With that said, I have done my usual walks to and fro office. The statistics of the walks as follows:
Thursday, 22/10/2008 Heavy cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 200 calories burned (estimated)
20 mins walked in the curve while carrying 3-4kg worth of protein
* Resulted in 150 calories burned (estimated)
These are the protein purchased on Thursday:
1. UN Ultra Whey Pro 5lbs, creamy chocolate flavour
*This tasted a lot better than ON Whey protein though, it cost about RM20 more ON's Whey protein.
2. UN Soy Pro 1.5lbs, creamy chocolate flavour as well
*I had one of this today, it is pretty tasteless by my standard.
Friday, 23/10/2008 Light cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 130 calories burned (estimated)
Also today was Darryl's birthday, me and most of the transfer pricing unit team members celebrated his birthday in the Pick and Brew Restaurant. Obviously being accountants / consultants, we all ordered the set meals which comes with a main meal, a bowl of soup and the selection of tea or coffee.
These are the photos of the attendees:
1. Me and Darryl
2. Melissa Loh and Jia Yin
3. Xiao Lin
Meanwhile, here are some photos of the tasty food, oh yeah:
1. Pumpkin soup
2. Sheperd pie that doesn't look like a pie at all
3. Grilled chicken with vegetables
4. Close up look of the grilled chicken
5. Coffee for Darryl
6. Tea for the rest of us
The food was quite good but pricey. However, I like the atmosphere of the restaurant the best, quiet and pleasant.
I got into the gym at 6:45 pm and got off about 8:00 pm, total time spent in the gym = 1hour and 15 minutes. As such, my workout routine for the day is as follows:
5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned
Dumbbells bicep curls + Standing dumbbell tricep extension (Super-set):
1x10 @ 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)
1x10 @ 31.81kg (triceps)
* I have upped my usual standing tricep extension by a small margin.
Barbell Shoulder Press + Dumbbells shoulder fliers (Super-set):
1x10 @ 42.5kg (shoulder press)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 52.5kg (shoulder press)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 47.5kg (shoulder press)
* I couldn't be bothered to do the flat benchpress today because I just didn't feel like it.
Pulley - fixed weight + Dumbbells chest fliers (Super-set):
1x10 @ 55kg (pulley)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 50kg (pulley)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 60kg (pulley)
* A slight modification of the usual superset I do.
Squat (Full) + Alternate Dumbbells curls (Super-set):
1x10 @ 60kg (squats)
2 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2x10 @ 70kg (squats)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
1x10 @ 80kg (squats)
* I was feeling ok after performing this super-set, I will increase the intensity for the squats soon enough.
30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.
I think I may have overblown by drinking too much protein shakes. I reckon that I had like 4 protein shakes today, 3 whey protein and 1 soy protein. Also, having taken so many protein shakes made me feel very filling and tired at the same time.
I probably pull another gym session on Sunday if there are no obstacles on the weekend.
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