Work Day Gym Session 04/11/2008

Work Day Gym Session 04/11/2008

It was raining today, I was going to skip gym yet again. My conscious stop me from doing so as I did not walk Little Foot on Sunday morning or evening. Since I will no longer be car pooling with my friends, from Wednesday dated 05/11/2008 onwards, I won't have those morning and evening walks to write about.

My final walks are as follows:

Monday, 03/11/2008 Medium cardio session
30 mins walked from carpark to office and back from office with 3-4kg worth of stuff
* Resulted in 210 calories burned (estimated)

Tuesday, 04/11/2008 Medium cardio session
15 mins walked from carpark to office and back from office with 2kg worth of stuff
* Resulted in 150 calories burned (estimated)

I arrived at the gym about 6:30 pm and got off about 8:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine for the day is 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)
2x10 @ 22.25kg (biceps)
2x10 @ 22.25kg (triceps)
1x10 @ 27.50kg (biceps)
1x10 @ 27.50kg (triceps)
*I was not in my best form for this particular super set today.

Deadlifts + Pullover (Super-Set):
1x10 @ 60kg (deadlifts)
1x10 @ 27.27kg (pullover)
2x10 @ 70kg (deadlifts)
2x10@ 29.54kg (pullover)
1x8 @ 80kg.....(failed) 1x2 @ 70kg (deadlifts)
1x10 @ 31.81kg (pullover)
* When doing the 80kg deadlifts, my form was pretty out. I will try to improve on it the next time I perform deadlifts.

Lat-pulldown - fixed weight + Legpress -fixed weight (Super-Set):
2x10 @ 45kg (lat pulldown)
1x10 @ 220kg (legpress)
1x10 @ 50kg (lat pulldown)
2x10 @ 210kg (legpress)
1x10 @ 55kg (lat pulldown)
1x10 @ 190kg (legpress)
* The number for this exercise does not seems to be too bad.

Dumbbells shrugs:
1x10 @ 18.18kg per arm, total = 36.36kg
2x10 @ 20.45kg per arm, total = 20.45kg
1x10 @ 22.72kg per arm, total = 45.45kg
* I did not do super set with this exercise because this was my first time doing it.

Pendley barbell row:
1x10 @ 32.5kg
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 57.5kg
* Not doing super set for this exercise has enable me to do slightly heavier weights than usual.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10, final 2 minutes @ effort level =11 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 385 calories burned and about 4.6 km sprint and jog.

I will hit the gym again on Thursday dated 06/11/2008. I would have to do squats yet again. I hope that I can break my previous personal records, that is going deep @ 90kg squat. Whilst that may not be impressive to most people, I will continue pushing for improvement nonetheless.

Check it out on Thursday to see whether I can achieve what I have set out to do. Just do it!!!