Weekend Gym Session 17/01/2009

Weekend Gym Session 17/01/2009

I had Bah Kut Teh for breakfast and decided to hit the gym today as I did not had enough gym sessions during the week days. It's been amlmost five days since my last gym session on Monday dated 12/01/2009. As such, I went to the gym about 12:30 pm today and completed the entire ordeal by 2:00 pm, total time spent in 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):
1x6 @ 18.18kg for warm up (biceps)
1x6 @ 18.18kg for warm up (skullcrushers)
2x6 @ 22.72kg (biceps)
2x6 @ 22.72kg (skullcrushers)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (skullcrushers)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* I totally forget that I have already done this in the previous gym session, oh well......

Full Squats + Dumbbells Shoulder Fliers (Super-set):
1x12 @ 20kg for warm-up (squats)
2x6 @ 60kg (squats)
1x6 @ 6.81kg per arm, total = 13.63kg for warm-up(fliers)
1x6 @ 80kg (squats)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 100kg (squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x4 @ 110kg (squats)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* Unfortunately I failed at the final two repetitions for squats @ 110kg, I will continue to try heavy weights as I am doing quite low repetitions for squats.

Barbell rows + Triceps pulldown - fixed weight (Super-set):
2x6 @ 32.5kg (rows)
2x6 @ 20kg for warm-up and cool down (triceps)
2x6 @ 42.5kg (rows)
2x6 @ 25kg (triceps)
1x6 @ 47.5kg (rows)
1x6 @ 30kg (triceps)
1x6 @ 52.5kg (rows)
1x6 @ 35kg (triceps)
* I was quite alright when I did this just after my squats.

Pulley - fixed weight + One arm dumbbell rows (Super-set):
2x6 @ 20kg for warm-up and cool down (pulley)
2 (2x6) @ 15.09kg per arm, total = 30.18kg for warm-up and cool downs (rows)
1x6 @ 30kg (pulley)
1 (2x6) @ 18.18kg per arm, total = 36.36kg (Rows)
1x6 @ 40kg (pulley)
1 (2x6) @ 20.45kg per arm, total = 40.90kg (Rows)
1x6 @ 50kg (pulley)
2 (2x6) @ 22.72kg per arm, total = 45.45kg (Rows)
2x6 @ 45kg (pulley)
1 (2x6) @ 25kg per arm, total = 50kg (Rows)
* I am not very sure of the weight loads for this workout as I could not remember exactly the entire superset.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 14)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 370 calories burned and about 185 floors climbed.

I feel a lot better after doing this workout and I am hopeful in doing another on Sunday dated 18/01/2009. I'll probably be focusing on shoulders and chests exercises for Sunday. However, given my old track record, I hate working out on a Sunday. Hence, we'll see what happens tomorrow.