Annual Leave Gym Session 28/01/2009

Annual Leave Gym Session 28/01/2009

I woke up early today and had two half boiled eggs and tea for breakfast. Due to the fact that I have only hit the gym once last week, I was not going to skip another gym session this week. I arrived at the gym about 10:15 am and got off the gym about 11:45 am, 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 41 calories burned

Barbell biceps curls + Skullcrushers (Super-set):
1x12 @ 12.5kg for warm-ups (bicep)
1x12 @ 12.5kg for warm-ups (skullcrushers)
1x6 @ 18.18kg (biceps)
1x6 @ 18.18kg (skullcrushers)
1x6 @ 22.72kg (biceps)
1x6 @ 22.72kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* Today I am only concentrating on both biceps and triceps with a few other exercises thrown in as well.

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (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 super-set was done fairly quickly and I was able to recover from each super-set almost immediately.

Full Squats + Triceps Pull-down - fixed weight (Super-set):
1x12 @ 20kg for warm-up (squats)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 60kg (squats)
1x6 @ 17.5kg (triceps)
1x6 @ 70kg (squats)
1x6 @ 20.0kg (triceps)
1x6 @ 80kg (squats)
1x6 @ 22.5kg (triceps)
1x6 @ 90kg (squats)
1x6 @ 25.0kg (triceps)
1x6 @ 100kg (squats)
1x6 @ 27.5kg (triceps)
* I was too tired after doing like 4 sets of heavy squatting, I was unable to do the 110kg as I felt a bit fatigued today.

Dumbbell shoulder press + Upper back pulley - fixed weight (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (shoulders)
1x12 @ 20kg (pulley)
2x6 @ 15.90kg per arm, total = 31.81kg for warm-up (shoulders)
2x6 @ 30kg (pulley)
2x6 @ 18.18kg per arm, total = 36.36kg for warm-up (shoulders)
2x6 @ 35kg (pulley)
1x6 @ 20.45kg per arm, total = 40.90kg for warm-up (shoulders)
1x6 @ 40kg (pulley)
* I wanted to try 25kg per arm for shoulder press. Given that this was the last super-set of the day, I was pretty tired by then.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 13-15)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 380 calories burned and about 181 floors climbed.

I did not jog on the treadmill today as I think I would be able to pull another gym session off tomorrow after work. I will be starting my 4-5 workouts per week starting next Monday dated 2nd February 2009 and I am hopeful to see a lot of improvement before my birthday on May 2009.