Work Day Gym Session 06/11/2008

Work Day Gym Session 06/11/2008

I was definitely procrastinating whether I should hit the gym today or not. I felt quite excited to go to the gym yet a bit bored by the journey that I need to take to go there. Also, I was still fatigued from the gym session on Tuesday dated 04/11/2008.

It was an interesting day yesterday (ie. Wednesday dated 05/11/2008). Barrack Obama won the election and will be the next president of the United States. I was delighted by the news that race no longer plays a role in the United States. Hopefully, one day Malaysia could mimic that instead of promoting facism.

Anyway, I got into the gym about 6:45 pm and left the gym about 8:30 pm. I took longer than usual because I was quite tired and on the verge of falling asleep. Total time spent in the gym = 1 hour and 45 mins.

My workout routine as follows:

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

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 @ 70kg (benchpress)
* I was struggling with the final set of my benchpress.

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
1x10 @ 27.27kg (triceps)
2 (2x10) @ 13.63kg per arm, total = 27.27kg (biceps)
2x10 @ 29.54kg (triceps)
1 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
1x10 @ 31.81kg (triceps)
* I was running out of energy as I was doing this super-sets.

Tricep pulldowns - fixed weight + Dumbbells shoulder fliers (Super-set):
1x10 @ 17.5kg (triceps)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 22.5kg (triceps)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10@ 25kg (triceps)
* This was a lot easier than I anticipated.

Pulley:
2x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
* I was unable to do supersets with this because the squat rack was occupied.

Squat (Full):
1x10 @ 60kg
1x10 @ 70kg
2x10 @ 80kg
* Definitely not my best today, I need more time to recover from Wednesday's gym session.

30 mins on steppers with intervals
(eg. 2 mins @ effort level = 13-15 and 3 mins @ effort level = 10)
1 mins on stepper @ effort level = 7.0 (Cool-down)
* Resulted in 370 calories burned and about 185 floors climbed.

Although I may not have performed my best in this gym session, I still had a great time from doing all the above exercises. I might need to take a week off gym break. I'll probably do that early December whereby I would need to prepare to head off to Jakarta for Yoyo's and Kimberly wedding.

I am hopeful in hitting the gym on Sunday......but knowing me I rather stay at home and enjoy some me time I don't get during the weekdays.