Work Day Gym Session 07/01/2009

Work Day Gym Session 07/01/2009

It was quite a long day at work, I was eager to hit the gym nonetheless. I had seen a doctor earlier today about 9 am this morning due to my cough since late December. I hurried to the gym right after work and arrived at the gym about 6:40 pm. My entire workout routine ended at 8:10 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 39 calories burned

Flat barbell benchpress + Flat dumbbells chest fliers (Super-set):
1x10 @ 20kg for warm up (benchpress)
1x10 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 50kg (benchpress)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
2x6 @ 60kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 70kg (benchpress)
1x6 @ 15.90kg per arm, total = 31.81kg (fliers)
1x6 @ 75kg (benchpress)
* Frankly, I thought I was not well enough to do weights today but to my surprise I actually did 75kg for benchpress.

Dumbbells bicep curls + Standing dumbbell triceps extension (Super-set):
2 (2x6) @ 11.36kg per arm, total = 22.72kg for warm-up and cool down (biceps)
1x6 @ 22.72kg for warm-up (triceps)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 25.00kg for warm-up and cool down (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 27.27kg (triceps)
1x6 @ 29.54kg (triceps)
* I would consider this alright but could have been better.

Full Squats + Dumbbells Shoulder Fliers (Super-set):
1x12 @ 20kg for warm-up (squats)
2x6 @ 60kg (squats)
2x6 @ 6.81kg per arm, total = 13.63kg for warm-up and cool down (fliers)
1x6 @ 80kg (squats)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 90kg (squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 100kg (squats)
* I am finally able to do 100kg full squat, my next target would be 130kg hopefully by end of this year, definitely won't mind if I am able to do even heavier than this.

Pulley - fixed weight + Triceps pulldown - fixed weight (Super-set):
2x6 @ 20kg for warm-up and cool down (pulley)
1x6 @ 15kg for warm-up and cool down (triceps)
2x6 @ 40kg (pulley)
1x6 @ 20kg (triceps)
1x6 @ 45kg (pulley)
2x6 @ 22.5kg (triceps)
1x6 @ 35kg (pulley)
1x6 @ 25kg (triceps)
* I did the full stack of weight for my triceps pulldown today, felt amazing.

29 mins on stepper with intervals
(eg. 3 mins @ effort level = 9-10 and 2 mins @ effort level = 13)
* Resulted in 350 calories burned and about 170 floors climbed.

There was no cool-down for my cardiovascular exercise today. This is because the machine suddenly switch off by itself. I did not do any jogging or sprinting today as I still have flu and my cough has yet to recover fully at the moment. I am hopeful to do another gym session either tomorrow or on Friday.

Also, I have joined Celebrity Fitness in 1 Utama because of its location exactly at my workplace. The cost for Celebrity Fitness is very expensive, I am required to pay RM149 per month. Fortunately, I will not be required to drive to Damansara Uptown for Fitness First again. As such, I have decided to do 4-5 gym sessions per week ranging from one hour to one hour thirty minutes per session.