Work Day Gym Session 26/12/2008

Work Day Gym Session 26/12/2008

It was just after Christmas and most people were still on their well-deserved annual leaves. Whilst everybody was just going straight home or to somewhere exotic after work, I headed off to the gym instead to do my usual workout routine.

I only managed to do one gym session this week as I fell ill on Monday to Wednesday, this is most likely to be caused by the flu. I arrived at the gym about 6:00 pm and completed all my exercises by 7:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

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

Standing barbell bicep curls + Skullcrusher (Super-set):
2x10 @ 18.18kg (biceps)
2x10 @ 18.18kg (triceps)
2x10 @ 22.72kg (biceps)
2x10 @ 22.72kg (triceps)
* I had to lighten the load as I was still unable to breath properly due to the flu.

Inclined barbell benchpress + Inclined dumbbells chest fliers (Super-set):
2x10 @ 50kg (benchpress)
2x10 @ 9.09kg per arm, total = 18.18kg (fliers)
2x10 @ 60kg (benchpress)
2x10 @ 11.36kg per arm, total = 22.72kg (fliers)
* I was still suffering from flu and was unable to do any heavier weights at the moment.

Lat pulldown - fixed weight + Pullover (Super-set):
1x10 @ 45kg (pulldown)
2x10 @ 27.27kg (pullover)
2x10 @ 50kg (pulldown)
2x10 @ 31.81kg (pullover)
1x10 @ 55kg (pulldown)

Legpress - fixed weight + Barbell row (Super-set):
1x10 @ 160kg (legpress)
1x10 @ 32.5kg (row)
1x10 @ 180kg (legpress)
1x10 @ 42.5kg (row)
2x10 @ 220kg (legpress)
2x10 @ 52.5kg (row)
* Initially I was planning to do full squats but my legs were too fatigued and a bit stiff so I decided to do barbell row instead.

27 mins on treadmill with intervals
(eg. 2 mins @ effort level = 10-11 and 3 mins @ effort level = 8)
5 mins on treadmill @ effort level = 6.6 (Cool-down)
* Resulted in 380 calories burned and about 4.2 km sprint and jog.

The setting of the treadmill has been altered. Therefore, I was not able to set my time frame within 30 minutes as per usual. I was required to set 25 minutes and then another 5 minutes for my run from today onwards.

In addition, I have decided to cancel my gym membership as I will like to apply for another club which is nearer to my office (walking distance). I am hopeful that I will not be ripped off by them and will definitely not pay more than I am paying now.