Work Day Gym Session 31/10/2008

Work Day Gym Session 31/10/2008

It was just another day at work, everybody was eager to head off as it was a Friday. Frankly, I pretty much wanted to skip gym mentally. Whilst eating less than usual, I had three servings of protein shakes mixed with water and milk (for one serving).

I have the choice to either to hit the gym at the Curve or Uptown, I chose Uptown instead as it was closer to home and I did not need to fit my friend's timetable. This translates to a bit more freedom on my side where I can pace my workout.

As usual, I did my walks in the morning and evening to and from office:

Thursday, 30/10/2008 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)

Friday, 31/10/2008 Medium cardio session
15 mins walked from carpark to office with 3-4kg worth of stuff
* Resulted in 120 calories burned (estimated)

I arrived at the gym about 6:15 pm which is a tad earlier than usual. I completed all my exercises by 8:00 pm. Total time spent in the gym = 1 hour 45 mins. My workout today took a bit longer because I took longer than usual rest time.

Anyway, my workout routine as follows:

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

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
* I did go for broke for my dumbbell triceps extension today.

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 @ 55kg (benchpress)
*For some reasons today, I was unable to lift the 70kg weight of the benchpress rack.

Squat (Full) + Dumbbells shoulder fliers (Super-set):
1x10 @ 60kg (squats)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 70kg (squats)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 90kg (squats)
* I broke my record for squats today, I was able to do super-set squats at 90kg, woohoo!

Pulley - fixed weight + Triceps pulldowns - fixed weight (Super-set):
1x10 @ 50kg (pulley)
1x10 @ 22.25kg (triceps)
1x10 @ 45kg (pulley)
1x10 @ 25kg (triceps)
2x12 @ 40kg (pulley)
2x12 @ 17.5kg (triceps)
* I was quite exhausted by the time I completed entire weight training session

26 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
4 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 370 calories burned and about 4.25 km sprint and jog.

Hmmm, I reckon I have definitely improve in quite some weight exercises. I also believe that the whey protein shakes have provided sufficient energy for me to hit the gym hard today. Sometimes, I wish I was back in Australia so that I not only control my diet, my protein shakes intake as well.

I am not sure whether will I be able to pull another gym session on Sunday but here is for hoping......Cheers