Work Day Gym Session 23/01/2009

Work Day Gym Session 23/01/2009

I was able to get off early from work about 6 pm. I was totally in the Chinese New Year holiday mood no matter what. However, I have not hit the gym for almost a week since the last session. The last session was on Saturday dated 17/01/2009. Hence, I was determined to hit the gym today no matter what.

I arrived at the gym about 6:30 pm and finished my entire workout routine by 8:15 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

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

Flat barbell benchpress + Flat dumbbells chest fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 6.81kg per arm, total = 13.63kg for warm up (fliers)
1x6 @ 50kg (benchpress)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 70kg (benchpress)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 75kg (benchpress)
* I tried 80kg for benchpress but failed at the first repetition, will try that again the next session.

Barbell Shoulder Press + Pullover (Super-set):
1x12 @ 20kg for warm up and cool down (shoulder)
1x12 @ 18.18kg for warm up and cool down (pullover)
1x6 @ 30kg (shoulder)
1x6 @ 25kg (pullover)
2x6 @ 40kg (shoulder)
2x6@ 29.54kg (pullover)
1x6 @ 45kg (shoulder)
1x6 @ 27.27kg (pullover)
1x6 @ 62.5kg (shoulder)
* I am concentrating on two body parts today, namely both chest and shoulders.

Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x12 @ 20kg for warm-up (lat pulldown)
1x12 @ 100kg for warm-up (legpress)
1x6 @ 45kg (lat pulldown)
1x6 @ 190kg (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 200kg (legpress)
2x6 @ 55kg (lat pulldown)
2x6 @ 230kg (legpress)
1x6 @ 60kg (lat pulldown)
1x6 @ 220kg (legpress)
* Quite a mess for this super-set, I was almost able to do the entire stack of weights for the legpress machine.

Inclined barbell benchpress + Dumbbells Shoulder Fliers (Super-set):
2x12 @ 20kg for warm-up and cool down (benchpress)
1x12 @ 6.81kg per arm, total = 13.63kg for warm-up(fliers)
2x6 @ 50kg (benchpress)
2x6 @ 9.09kg per arm, total = 18.18kg (fliers)
1x6 @ 60kg (benchpress)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 40kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
* I still managed to do a single set of 60kg inclined benchpress after the flat benchpress I just did earlier, I think I am alright with the body split routine, I guess.

30 mins on treadmill with intervals
(eg. 2 mins @ effort level = 11 and 3 mins @ effort level = 6-8)
2 mins on treadmill @ effort level = 5.5 (Cool-down)
* Resulted in 395 calories burned and about 4.6 km sprint and jog.

I was happy that I am able to run again, it has been almost one entire week since I last ran on the treadmill. I reckon I am finally almost recover from my coughing and hopefully by next week I can intensify my workout routine.

*Please note that I will be changing my entire workout routine coming February 2009 as I would be hitting the gym everyday after work.