Work Day Non Gym Session and Work Day Gym Session 26/05/2009 and 27/05/2009

Work Day Non Gym Session and Work Day Gym Session 26/05/2009 and 27/05/2009

I walked my dog "Little Foot" on Tuesday dated 26/05/2009 around the park after work @ 7:30 pm.

The stats of the walk is as follows:

Tuesday, 26/05/2009, Evening cardio session
35 mins walking and jogging with Little Foot around the park for 6 times
* Resulted in 200 calories burned and about 3.6km walked(estimated)

Wednesady, 27/05/2009, Gym session
In addition, on Wednesday dated 27/05/2009. I hit the gym after work which was about 6:15 pm and went home around 8:30 pm. Total time spent in the gym = 1 hour 15 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned

Inclined benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbells chest fliers:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 10.22kg per arm, total = 20.45kg for cool-down

Dumbbells flat benchpress:
1x10 @ 19.18kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 31.81kg per arm, total = 63.63kg
1x10 @ 21.59kg per arm, total = 43.18kg for cool-down

Pullovers:
1x10 @ 21.59kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Lat-pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 33kg
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 43kg
1x10 @ 53kg
1x10 @ 63kg
1x10 @ 69kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.

This was a pretty decent workout session as I had one gym session on Monday. I hope to pull another gym session on Friday to at least meet the requirement for exercising 3 times per week.