Work Day Gym Session 04/12/2008

Work Day Gym Session 04/12/2008

Time passes very quickly, within a short moment this entire week almost lapsed. I find myself drown in my job, continuously finishing one assignment after another. Today, I knew that I had to go to the gym no matter what. This is because that I have been feeling fat since Tuesday for unknown reasons.

3 days has lapsed since I ran 6.2 km in TTDI on Sunday. Most of the pain from my hamstring and my calves were gone. 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 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 felt alright doing this today, also I think I have a lot more energy left after this super-set unlike the usual.

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x10 @ 50kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 13.63kg per arm, total = 27.27kg (fliers)
1x10 @ 65kg (benchpress)
*This was also slightly lighter compared to the usual weights I do, possibly due to the need to recover from the run?

Triceps Pulldown - fixed weight + Pullovers (Super-set):
1x10 @ 25kg (pulldown)
1x10 @ 25kg (pullovers)
2x10 @ 22.5kg (pulldown)
2x10 @ 29.54kg (pullovers)
1x10 @ 20kg (pulldown)
1x10 @ 31.81kg (pullovers)
* This is the first time I did supersets with one fixed weight exercise and another free weight exercise.

Squats (full) + Pulley - fixed weight (Super-set):
1x10 @ 60kg (Squats)
1x10 @ 40kg (Pulley)
1x10 @ 80kg (Squats)
1x10 @ 45kg (Pulley)
1x10 @ 90kg (Squats)
2x10 @ 35kg (Pulley)
1x10 @ 70kg (Squats)
* I found that the 60kg and 70kg full squat was quite easy to pull off. Therefore I will be intensifying my squat in the next gym session.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 8)
1 mins on treadmill @ effort level = 6.4 (Cool-down)
* Resulted in 385 calories burned and about 4.5 km sprint and jog.

After the gym session, I went over to the bookstore and bought the new PC Gamer Malaysia magazine. I waited in McDonalds for my dad to pick me up while reading the magazine. Due to my hectic work life, I have lesser time to spend on both my hobbies that is PC gaming and gym sessions. In the long run, I definitely have to make a choice between playing games and exercising.