Week Day Non Gym Session 13/03/2009 and Weekend Gym Session 15/03/2009

Week Day Non Gym Session 13/03/2009

After work on Friday about 7:00 pm, I walked Little Foot for about 2 rounds in the park.

The stats of the walk are as follows:

Friday, 13/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)


Weekend Gym Session 15/03/2009

I got into the gym about 2:00 pm and got off about 3:30pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned


Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 20kg for warm-up (biceps)
1x12 @ 20kg for warm-up (triceps)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
2x6 @ 27.5kg (biceps)
2x6 @ 27.5kg (triceps)
1x6 @ 32.5kg (biceps)
1x6 @ 32.5kg (triceps)

Dumbbells bicep curls + Triceps overhead 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)
1 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
1x6 @ 27.27kg (triceps)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 29.54kg (triceps)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (biceps)
1x6 @ 31.81kg (triceps)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
1x6 @ 34.09kg (triceps)

Alternate dumbbells curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 13.63kg per arm, total = 27.27kg
1 (2x6) @ 14.77kg per arm, total = 29.54kg

Lat Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 45kg
1x6 @ 57kg
1x6 @ 60kg

10 mins on inclined strider @ resistance level = 14
10 mins on inclined strider @ resistance level = 12
10 mins on inclined strider @ resistance level = 10
5 mins on inclined strider @ resistance level = 12
* Resulted in 315 calories burned and 2.5 km brisk walked.

After recovering from diarrhea earlier this week, I had to pull this gym session off no matter what. This gym session was done in a fairly short time but I managed to do all the weight exercises nonetheless. I hope to pull at least 3 sessions of gym next week though.