Weekend Gym Session 03/01/2008

Weekend Gym Session 03/01/2008

I was supposed to hit the gym on Friday, dated 02/01/2008 but I was unable to because I had to have dinner with my parents and my neighbors who just got back from Australia. Nonetheless, I was able to hit the gym today and I just could not say no for the first gym session of 2009.

I arrived at the gym about 3:00 pm and got off the gym at exactly 4:30 pm, total time spent in the gym = 1 hour and 30 mins. Although I was sorta sick today, I still managed to do the entire workout except for the running on the treadmill part.

As such, my workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Barbell biceps curls + Skullcrushers (Super-set):
1x6 @ 12.5kg for warm-up and cool down(biceps)
1x6 @ 12.5kg for warm-up and cool down(skullcrushers)
2x6 @ 22.5kg (biceps)
2x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (skullcrushers)
* I reckon I did great for this as I was able to do the bicep curls at 32.5kg, a good achievement for me.

Deadlifts + One arm dumbbell rows (Super-set):
1x6 @ 20kg for warm-up (Deadlifts)
2 (2x6) @ 13.63kg per arm, total = 27.27kg for warm-up (Rows)
2x6 @ 60kg (Deadlifts)
2 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 70kg (Deadlifts)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 80kg (Deadlifts)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
1x6 @ 90kg (Deadlifts)
* It's been awhile since I deadlift that heavy ie. 90kg, more to come I believe.

Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x6 @ 20kg for warm-up (lat pulldown)
1x6 @ 50kg for warm-up (legpress)
1x12 @ 20kg for cooldown (lat pulldown)
1x6 @ 80kg for cooldown (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 200kg (legpress)
2x6 @ 45kg (lat pulldown)
2x6 @ 190kg (legpress)
1x6 @ 40kg (lat pulldown)
1x6 @ 180kg (legpress)
* This seems to be too much data for me to put in, next time I will try doing the same weight so that I won't need to remember so much.

Barbell rows + Dumbbell chest fliers (Super-set):
1x6 @ 12.5kg for warm-up (rows)
1 (2x6) @ 9.09kg per arm, total = 18.18kg for warm-up(Dumbbell chest fliers)
2x6 @ 32.5kg (rows)
2 (2x6) @ 11.36kg per arm, total = 22.72kg (Dumbbell chest fliers)
1x6 @ 42.5kg (rows)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (Dumbbell chest fliers)
1x6 @ 47.5kg (rows)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (Dumbbell chest fliers)
*This was the final superset I pulled today, I was still energetic when I did this exercises.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 12)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 365 calories burned and about 175 floors climbed.

I had some problems when doing the stepper earlier today. For some reasons, my mouth was too dry and I had to continuously drink water periodically while performing the exercise. I am hoping that I will recover soon so that I can further do heavier weights with the current regime I am on.

All in all, I think today's gym session was productive and I found out that I am actually stronger than I give myself credit for.