Work Day Gym Session 10/11/2008

Work Day Gym Session 10/11/2008

My body was reluctant to hit the gym today. My body gave me signals such as slight headaches, legs felt like jelly and etc. Given that I have already brought all my gym equipment, it would seem like a waste if I did not hit the gym today.

I did some modification to today's gym session. Instead of a full body workout that I usually performed. Today I did some sort of splits, most weight exercises I did today was focused of both my chest and shoulders.

I arrived at the gym about 6:45 pm today and I left the gym about 8:30 pm. Total time spent in the gym = 1 hour 45 mins. I totally blew the time frame that I am supposed to spend in the gym. I reckon I should drink a cup of black coffee without sugar on a daily basis to increase my caffeine intake (as I used to undertake one Lipo-6 tablet a day before)

My workout routine for the day is as follows:

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

Inclined barbell benchpress + Standing barbell bicep curls (Super-set):
1x10 @ 50kg (benchpress)
1x10 @ 18.18kg (biceps)
2x10 @ 60kg (benchpress)
2x10 @ 22.25kg (biceps)
1x10 @ 55kg (benchpress)
1x10 @ 25kg (biceps)
* I replace the other super-set exercise with standing barbell bicep curls.

Dumbbells shoulder press + Skullcrusher (Super-set):
1x10 @ 15.90kg per arm, total = 31.81kg (shoulder press)
1x10 @ 25kg (skullcrusher)
2x10 @ 18.18kg per arm, total = 36.36kg (shoulder press)
2x10 @ 30kg (skullcrusher)
1x10 @ 13.63kg per arm, total = 27.27kg (shoulder press)
1x10 @ 27.5kg (skullcrusher)
* This was definitely not my best exercise for the day, the performance of this exercise actually worsen compared to the last entry.

Upper back pulley - fixed weight + Leg extension - fixed weight (Super-set):
1x10 @ 30kg (pulley)
1x10 @ 50kg (leg extension)
1x10 @ 40kg (pulley)
1x10 @ 55kg (leg extension)
1x10 @ 45kg (pulley)
2x10 @ 60kg (leg extension)
1x10 @ 50kg (pulley)
* This was out of norm as I rarely used either of the machine for this super-set.

Pullover:
1x10 @ 25kg
1x10 @ 27.27kg
2x10 @ 29.54kg
* I could not do a super set for this as the benchpress rack was occupied.

Barbell shoulder press:
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 42.5kg
* I definitely could have done better for this particular weight exercise.

30 mins on treadmill with intervals
1 min on treadmill @ 6.4 kmph and gradient = 0 (cool down)
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
* Resulted in 380 calories burned and about 4.4km sprint and jog.

I tweaked the cardiovascular exercise a bit today (ie. treadmill). Instead of jogging @ 8.0kmph for 3 minutes and then sprint @ 10.0kmph for 2 minutes, I did the exact opposite (ie. sprint @ 10.0kmph for 2 minutes then jog for @ 8.0kmph). Whilst I did not feel any different from the exercise, I was better motivated while doing for some unknown reasons.

I am hopeful to pull another gym session on either Wednesday dated 12/11/2008 or Thursday dated 13/11/2008.