Work Day Gym Session 12/11/2008

Work Day Gym Session 12/11/2008

Today I did not feel healthy for some reasons. I had headaches coming and going, I would think that it was due to the fact that I did not really want to hit the gym today. Nonetheless I went to the gym anyways.

I got into the gym about 6:45 pm and got off about 8:30 pm. The total time spent in the gym = 1 hour 45 mins. I was trying my best to shorten it but as it appears I will not be successful unless it was done before working hours I think. Given that, I was pretty fatigued mentally before even starting my gym session.

My workout routine for the day 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)
1x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
* This was the usual weight and workload for the day.

Dumbbells flat benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 25kg per arm, total = 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 20kg (fliers)
2x10 @ 27.27kg per arm, total = 54.54kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 29.54kg per arm, total = 59.09kg (benchpress)
* I did the dumbbells instead of the usual barbell version, seems alright. Definitely I could do heavier the next time.

Pulley - fixed weight + Lat Pulldown - fixed weight (Super-set):
2x10 @ 45kg (pulldown)
1x10 @ 40kg (pulley)
1x10 @ 50kg (pulldown)
1x10 @ 45kg (pulley)
1x10 @ 55kg (pulldown)
1x10 @ 35kg (pulley)
* I did some modification to this super set, seems quite alright as well because this didn't wear me out that quickly.

Squats (full) + Dumbbells Shoulder Fliers (Super-set):
1x10 @ 60kg (squats)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x10 @ 70kg (squats)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (squats)
1x10 @ 13.63kg per arm, total = 27.27kg (fliers)
* The 90kg squat more or less destroyed me from doing my cardiovascular exercises, I had to rest for awhile.

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 guess this is not bad given that I was not really in the mood to hit the gym today. If I could just pull another session on Saturday that would be great. I reckon my stamina has improved tremendously and I am going to give marathon a try whenever there is a chance to.