Work Day Gym Session 25/11/2008

Work Day Gym Session 25/11/2008

There are some days that you wish that it would just end right away. Today is that day, everything seems to be topsy turvy. I was so pissed off that every hour of the day I was hoping that I would be in the gym doing my weights thereby releasing some good amount of stress.

I believe my lack of progression could be due to the built up of cortisol which obviously comes from work. Today's gym session was slightly longer than usual because I had to wait for the station to be vacant. I arrived at the gym about 6:45 pm and left the gym about 8:30 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine 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)
2x10 @ 29.54kg (triceps)
2 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
* Pretty standard start up work out I would say, totally breeze through this.

Squats (full) :
1x10 @ 60kg
1x10 @ 70kg
1x10 @ 80kg
1x10 @ 90kg
* I think I am ready for a 100kg deep squat. I didn't go for super-sets today due to other stations were fully occupied.

Pullovers + Dumbbells Chest Fliers (Super-set):
2x10 @ 29.54kg (pullovers)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 31.81kg (pullovers)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
* I tweak this super-set due to the fact that the benchpress was occupied as well.

Triceps pulldown - fixed weight:
1x10 @ 17.5kg
1x10 @ 20.0kg
1x10 @ 22.5kg
1x10 @ 25.0kg
* This was a very easy exercise I would say but I was starting to feel a bit of tired.

Flat barbell benchpress:
1x10 @ 50kg
2x10 @ 60kg
1x10 @ 65kg
* This was quite light compared to what I usually do, I think I was too determined to rush the workout.

Pulley - fixed weight:
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
* This was my final weight exercise, felt quite good after this workout.

30 mins on treadmill with intervals
(eg. 2-3 mins @ effort level = 10 and 2-3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 4.0 (Cool-down)
* Resulted in 390 calories burned and about 4.6 km sprint and jog.

I increased the intensity of my cardiovascular exercise today in anticipating for the short run this Sunday. For this run, I would be required to cover about 6.2km and mainly up hill if not mistaken. The prizes are quite luxurious plus most of my competitors (99.9%) would be accountant (this implies that accountants rarely exercise anyways.)

I probably bring my camera to take some photos of myself and maybe some new people I meet over there. So far, I think there are no participators from Tax department save for me. What a bummer...........