Annual Leave Gym Session 30/12/2008 and Public Holiday Non Gym Session 29/12/2008

Annual Leave Gym Session 30/12/2008 and Public Holiday Non Gym Session 29/12/2008

I was pretty weak on Monday dated 29/12/2008, I have no idea why I am still having this flu. Seems like this flu is taking forever to recover. Nonetheless, I walked Little Foot in the evening about 6:50 pm.

Here are the stats for the walk performed:

Monday, 29/12/2008 Medium cardio session
35 mins walking Little Foot around the park 5 times
* Resulted in 170 calories burned and about 3.0 km walked(estimated)

Immediately the next day, I procrastinated whether to hit the gym or just relax at home. After having a hearty lunch in Chili's Pan Mee which was located in Petaling Jaya Utara (PJU in short). I decided I should hit the gym no matter what. I got into the gym at about 3:30 pm and got off the gym about 5:00 pm, total time spent in the gym = 1 hour 30 mins.

In conjunction with that, I have decided to revamp and alter my entire workout routine into the 6x6 program. As such, please find the workout routine as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 43 calories burned

Barbell Shoulder Press + Dumbbells Shoulder Fliers (Super-set):
2x6 @ 20kg for warm-up and cool-down (barbell)
2x6 @ 6.81kg per arm, total = 13.63kg for warm-up and cool down (fliers)
2x6 @ 40kg (barbell)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
2x6 @ 45kg (barbell)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* I felt a little odd doing slightly a different workout but it was alright.

Dumbbells bicep curls + Standing dumbbell overhead tricep extension (Super-set):
2 (2x6) @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (biceps)
2x6 @ 25.00kg for warm-up and cool down (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
2x6 @ 27.27kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)
* This was slightly harder than I thought.

Triceps Pulldowns - fixed weight + Full Squats (Super-set):
1x6 and 15 @ 20kg for warm-up and cool down (squat)
2x6 @ 10kg for warm-up and cool down (triceps)
1x6 @ 60kg (squat)
1x6 @ 17.5kg (triceps)
1x6 @ 80kg (squat)
2x6 @ 22.5kg (triceps)
1x6@ 90kg (squat)
* This was a lot easier than I thought it would be, I think I can definitely go for the heavier weights now.

Pulley - fixed weight + Dumbbells shoulder press (Super-set):
2x6 @ 30kg for warm-up and cool down (pulley)
2x6 @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (shoulder)
2x6@ 40kg (pulley)
1x6 @ 13.63kg per arm, total = 27.26kg (shoulder)
1x6 @ 45kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg (shoulder)
1x6 @ 50kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg (shoulder)
* I did this super-set pretty fast and still felt energetic compared to my previous workout routine.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
2 mins on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 400 calories burned and about 4.7 km sprint and jog.

I would definitely like to hit the gym tomorrow as well as a new year's eve session. I sincerely believe that my body can recover by tomorrow afternoon, giving me another chance to hit the gym hard. Also, I will be attending a new year's eve barbeque to be host by Professor Woo. As such, there will be a blog entry with plenty of photos.