Work Day Gym Session 09/04/2009

Work Day Gym Session 09/04/2009

Early morning about 6:30 am, I walked Little Foot in the park for one round. Although it is insignificant, for recording purposes here is the stat for the walk:

Thursday, 09/04/2009
10 mins walking Little Foot around the part once
* Resulted in 50 calories burned and about 0.6km walked(estimated)

I got into the gym about 7:00 pm and got off about 8:30 pm, total time spent = 1 hour 30 mins.

My workout routine is as follows:

Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm-up (benchpress)
1x12 @ 19.32kg for warm-up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullover)
1x6 @ 55kg (benchpress)
1x6 @ 29.54kg (pullover)
1x6 @ 60kg (benchpress)
2x6 @ 31.81kg (pullover)
1x6 @ 65kg (benchpress)
1x6 @ 34.09kg (pullover)
1x6 @ 70kg (benchpress)

Dumbbells benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 13.63kg per arm, total = 27.26kg for warm-up (benchpress)
1x12 @ 10.22kg per arm, total = 20.54kg for warm-up (fliers)
1x6 @ 22.72kg per arm, total =45.45kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 27.27kg per arm, total =54.54kg (benchpress)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
1x6 @ 29.54kg per arm, total =59.08kg (benchpress)
2x6 @ 15.09kg per arm, total =31.81kg (fliers)
2x6 @ 31.81kg per arm, total =63.63kg (benchpress)

Widegrip Pulley - fixed weight:
1x12 @ 22kg for warm-up
1x6 @ 33kg
1x6 @ 40kg
1x6 @ 47kg
1x6 @ 57kg
1x6 @ 67kg

Leg extension - fixed weight:
1x12 @ 26kg for warm-up
1x6 @ 33kg
1x6 @ 40kg
1x6 @ 47kg
1x6 @ 57kg
1x6 @ 67kg

10 mins on crosstrainer @ resistance level = 14
25 mins on crosstrainer @ resistance level = 12
* Resulted in 285 calories burned and 2.15 km brisk walked.

Good hustle for me today, I hope to pull another gym session tomorrow. Unfortunately, I have to walk Little Foot again early in the morning. Hopefully, this will translate into more calories burned as I would be doing a fasted light cardiovascular session in the morning.