Work Day Gym Session 29/10/2008

Work Day Gym Session 29/10/2008

I was determined to hit the gym today no matter what happened. I took about two protein shakes during the day. In fact, I actually brought my gym equipment on Tuesday anticipating this gym session.

I would say I have slacked quite a bit since last week. Although I had to walk to and from my office every morning and evening, that did not stop me from doing my HIIT (High Intensity Interval Training) for cardiovascular exercise ie. the treadmill. I reckon I am getting used to this particular training. As such, I may have to tweak my cardiovascular exercise again.

The walks performed each morning and evening as follows:

Tuesday, 28/10/2008 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)

Wednesday, 29/10/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 180 calories burned (estimated)

I arrived at the gym about 6:45 pm and left the gym about 8:00 pm, total time spend in the gym = 1 hour and 30 mins.

My workout routine for the day as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Standing barbell bicep curls + Standing skullcrusher (Super-set):
1x10 @ 18.18kg (biceps)
1x10 @ 18.18kg (triceps)
1x10 @ 22.25kg (biceps)
1x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
1x10 @ 32.50kg (biceps)
1x10 @ 32.50kg (triceps)
* I cheated for the final exercise due to it being to heavy, I might have to try this some other time without the super sets.

Pendley barbell row + Pullover (Super-set):
1x10 @ 42.50kg (pendley)
2x10 @ 27.27kg (pullover)
2x10 @ 52.50kg (pendley)
2x10 @ 29.54kg (pullover)
1x10 @ 62.50kg (pendley)
* I did this super-set fairly fast and was able to do the other almost immediately. I am probably getting more efficient I guess.

Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
1x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
2x10 @ 50kg (lat pulldown)
2x10 @ 200kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* After this super-set, I was not going to do either deadlifts or squats for unknown reasons.

Barbell Shoulder Press (not using the smith machine, non-super set):
2x10 @ 20kg (warm up)
1x10 @ 30kg
2x10 @ 40kg
1x7 @ 45kg (failed)
* I tried this for the first time, I would say it is not bad but still I rather prefer having something behind to support my back.

Alternate Dumbbells curls (Non-super set either):
1 (2x10) @ 9.09kg per arm, total = 18.18kg (curls)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (curls)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (curls)
* I felt quite ok after this curls, definitely wish I could do another compound exercise....oh well....

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 hope to pull another gym session on Friday this week with all the compound exercises such as benchpress and squats. I think I will increase my squat workload to my usual weight. I felt that I have improved significantly since I started to do super-sets as it was a lot more difficult than my usual exercise.

I might try drop-sets one day though. Meanwhile I am still trying allocate more time for gym.