Weekend Gym Session 07/12/2008

Weekend Gym Session 07/12/2008

I hate working out on the weekends. I rather spend most of time during the weekend getting more rest, play computer games and watch movies or tv series. After an entire week at work, I would much like to have some ME (my enjoyment) time.

However, due to the fact that I have only pull a single session this week. I decided after talking to my old friend Boon Yen in Adelaide, I should at least do two sessions per week. Thereafter, I proceed to the gym in Damansara Uptown as per usual. I arrived at the gym about 2:40 pm and left the gym about 4:00 pm. Total time spent in the gym = 1 hour 20 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)
1 (2x10) @ 15.90kg per arm, total = 31.81kg (biceps)
2x10 @ 31.81kg (triceps)
1 (2x10) @ 11.36kg per arm, total = 22.72kg (biceps)
* Nothing special about this super-set as it was pretty standard for me.

Pendley Rows + Dumbbells shoulder fliers (Super-set):
1x10 @ 32.5kg (pendley)
1x10 @ 11.36kg per arm, total =22.72kg (fliers)
2x10 @ 42.5kg (pendley)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x15 @ 47.5kg (pendley)
2x10 @ 6.81kg per arm, total = 13.63kg (fliers)
* I am doing the proper form for the pendley rows exercises, I managed to breeze through the Dumbbells shoulder fliers though.

Lat Pulldown - fixed weight + Legpress - fixed weight (Super-Set):
1x10 @ 40kg (pulldown)
1x10 @ 190kg (legpress)
2x10 @ 45kg (pulldown)
2x10 @ 210kg (legpress)
1x10 @ 50kg (pulldown)
1x10 @ 220kg (legpress)
* Nothing to yell about, legpress was pretty easy workout. I definitely could have done better for the lat pulldowns.

Barbell shoulder press + Dumbbells row (Super-set):
1x10 @ 32.5kg (shoulder)
1 (2x10) @ 18.18kg per arm, total = 36.36kg (rows)
2x10 @ 42.5kg (shoulder)
2 (2x10) @ 20.45kg per arm, total = 40.90kg (rows)
1x10 @ 47.5kg (shoulder)
1 (2x10) @ 22.72kg per arm, total = 45.45kg (rows)
* I used the Smith machine for my barbell shoulder press workout instead of the benchpress one. Frankly, I don't really like using the Smith machine. However the free weight choice was to use the benchpress which had no back support, so my choices were limited.

29 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 min on treadmill @ effort level = 11 (final sprint)
1 min on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 390 calories burned and about 4.6 km sprint and jog.

I may have to pull another gym session tomorrow as I believe I am unlikely to get another chance in doing two gym sessions next week as both my friends from Australia will be coming over for holiday. Fortunately, today I did a light to medium intensity workout and tomorrow is a public holiday anyways. As such, doing a two consecutive gym session would be my best bet in staying fit before going to Jakarta.