Weekend Non Gym session 22/03/2009 and Work day gym session 23/03/2009

Weekend Non Gym Session 22/03/2009

This morning at about 9:00 am, I walked Little Foot for about 2 rounds in the park.

The stats of the walk are as follows:

Sunday, 22/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)


Work Day Gym Session 23/03/2009

I got into the gym about 7:30 pm and got off about 9:00 pm, 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

Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 9.09kg for warm up (fliers)
1x6 @ 50kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 65kg (benchpress)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
2x6 @ 70kg (benchpress)
1x6 @ 18.18kg per arm, total = 36.36kg (fliers)

Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32kg for warm up (pullovers)
1x6 @ 40kg (benchpress)
1x6 @ 22.72kg (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 55kg (benchpress)
2x6 @ 29.54kg (pullovers)
2x6 @ 60kg (benchpress)
1x6 @ 31.81kg (pullovers)

Lat pulldown - fixed weight:
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 40kg
1x6 @ 50kg
2x6 @ 60kg

Cable chest fliers - fixed weight:
1 (2x12) @ 7.5kg per arm, total = 15kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 15kg per arm, total = 30kg
2 (2x6) @ 17.5kg per arm, total = 35kg

10 mins on crosstrainer @ resistance level = 14
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 10
* Resulted in 295 calories burned and 2.35 km brisk walked.

I think this was one of the better gym session I have pull since recovering from the food poisoning the week before. I will try to pull another gym session hopefully while waiting for the arrival of my new gaming rig which I spend decent dough on it.