Weekend Gym Session 26/02/2011

Weekend Gym Session 26/02/2011

I was quite upset since I didn't do much exercise when I was stationed overseas. As such, I decided that I had to do a gym session today no matter what. Instead of going to my usual gym located in KL Sentral, I went for EITP gym which was located near Atria. It cost RM20 for me to do a gym session there.

I got into the gym around 5:15pm and left the gym around 6:45pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
2x5 @ 95kg
*Not quite used to the weights in the EITP gym.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 42.5kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 11.6kg
2x10 @ 15kg

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
25 mins on the treadmill @ speed = 6.0kmph and gradient = 0%
3 min on the treadmill @ speed = 4.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km jogged, around 250 calories burned.

After completing my gym session, I decided to give Little Foot a walk at the park nearby. Here are the stats of the walk:

Saturday, 26/02/2011, light cardio session (evening)
15 mins walking and jogging with Little Foot around the park for 3 times
* Resulted in 80 calories burned and about 1.8km walked (estimated)

I am planning to hit the gym tomorrow again although I am quite hesitant to pay RM20 for another gym session. Unfortunately, I may not have a choice as I would be very busy for the coming month, ie. March.