Work Day Gym Session 20/11/2008

Work Day Gym Session 20/11/2008

I was so eager to hit the gym no matter what today. However, I was pretty much bogged down with both work training and work load. That didn't really matter as I went to gym anyways after I finished all the stuff I needed to do today.

*Rant about petrol*:
Why is that we are actually paying more for petrol than those countries which are net importer of petrol? So instead of giving us a subsidy for petrol, we are now paying more than necessary. Great going, shit for brains government. Even an idiot would have picked this up easy. What the hell?

I got into the gym almost 7:15 pm and I left the gym about 8:45 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine 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)
3x10 @ 22.25kg (biceps)
3x10 @ 22.25kg (triceps)
* I was a bit tired from doing this super-set....hmmm.

Deadlifts + Dumbbells shoulder fliers (Super-set):
1x10 @ 60kg (deadlifts)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 70kg (deadlifts)
1x10 @ 11.36kg per arm, total = 22.72kg (fliers)
1x10 @ 80kg (deadlifts)
1x10 @ 6.81kg per arm, total = 13.63kg (fliers)
* I seriously hate doing deadlifts because I have to constantly set the bar up without any stand.

Lat Pulldown - fixed weight + Legpress - fixed weight (Super-Set):
1x10@40kg (pulldown)
1x10@ 180kg (legpress)
2x10@45kg (pulldown)
1x10@ 210kg (legpress)
1x10@50kg (pulldown)
2x10@ 230kg (legpress)
* Damn, I almost did the whole stack of weights for the legpress fixed weight machine, oh yeah.

Pendley row:
1x10 @ 32.5kg
2x10 @ 42.5kg
1x10 @ 52.5kg
* I was not able to super-set this with some other exercise. However, I still managed to do it in a relative short period of time.

Dumbbells rows:
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 18.18kg per arm, total = 36.36kg
2 (2x10) @ 20.45kg per arm, total = 40.91kg
* I have not done this particular exercise for a long long time.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 380 calories burned and about 4.5 km sprint and jog.

I am currently training for a short marathon (about 6.2km and mainly uphill if not mistaken) for next Sunday dated 30/11/2008. Wish me luck, I doubt I can win anything and there seems to be lack of participation from my company.

I think I might just bring my camera along to take some photos of the event.