Work Day Gym Session 28/11/2008

Work Day Gym Session 28/11/2008

I'll admit this that I was trying to skip gym today again. I'll love to blame it on the bad weather as it was raining before and after I hit the gym today. Due to the fact that I will be required to run 6.2km on Sunday morning for the Community Day Run for KPMG, I reckon that this gym session would served as my final gym training before the run. I am hopeful that I will recover within one day in anticipating the run on Sunday.

I have decided to lift light to moderate weights for today's weights training. This is because I am trying to measure my endurance while running on the treadmill. I arrived at the gym about 7:30 pm and left the gym at 9:00 pm. Total time spent in the gym = 1 hour 30 mins (I'll like to keep my gym session within 90 mins if possible at all times)

My workout routine 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 am doing lighter than usual weights for this as well.

Pendley row + Dumbbells shoulder fliers (Super-set):
2x10 @ 42.5kg (Pendley)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 52.5kg (Pendley)
2x10 @ 6.81kg per arm, total = 13.63kg (fliers)
1x6 @ 42.5kg (Pendley)
1x12 @ 20kg (Pendley)
* I was trying to do the proper Pendley Row with the final 2 sets, thanks to a personal trainer, I managed to learn the right form I guess.

Lat Pulldown - fixed weight + Leg Curls - fixed weight (Super-Set):
1x10 @ 25kg (leg curls)
2x10 @ 40kg (Pulldown)
1x10 @ 40kg (leg curls)
2x10 @ 45kg (Pulldown)
2x10 @ 45kg (leg curls)
* I have tweak this to incorporate a slightly easier work out for this session.

Inclined benchpress:
2x10 @ 50kg
2x10 @ 60kg
* Lighter than usual and without super-set, to conserve my stamina and energy for the run.

Barbell shoulder press:
1x8 @ 40kg
* I couldn't be bothered to do this exercise as I was more occupied in trying to get to the treadmill ASAP.

30 mins on treadmill @ speed = 9.0 kmph and gradient = 0
1 min on treadmill @ speed = 4.5kmph and gradient = 0 (cool-down)
* Resulted in 390 calories burned and about 4.6 km jog. This was slightly higher than the interval training in terms of both distance covered and calories burned. However, I will revert back to the interval training as it is far more interesting and tiresome.

This is my final gym session before the run on Sunday dated 30/11/2008. I am targeting to finish the race in at least within 45 mins timeframe. I should get as much rest as possible prior to the run on Sunday. Wish me luck, guys.......I probably need lotsa of those and maybe some glutamine.