Work day training 01/11/2007

01/11/2007

After work today, I rush to the gym as usual. Arrived there at 6:00pm.

Below are the weights training and cardiovascular exercise I did:

5 mins exercise bike @ effort level 11

Benchpress:
1x10 60kg
1x8 80kg
1x10 80kg
1x6 80kg
*Felt very weak doing benchpress today. Was trying to push for 90kg. However able to pull out 80kg 3 times is quite alright, I guess.

Dumbbell bicep curl:
1x10 30lbs per arm
2x10 35lbs per arm
1x10 40lbs per arm

Tricep overhead extension:
1x10 65lbs
2x10 70lbs
1x10 75lbs

Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*Squats seems to be easier these days, I am going to increase this to 100kg soon.

4x30 Ab-crunches

Chest Flyiers:
4x10 30lbs per arm = 60lbs

Back Dumbbell Pullup: (not sure about the name of this exercise)
4x10 55lbs per arm

Tricep/Collarbone Exercise: (not sure about the name of this exercise)
2x10 10kgs
2x10 15kgs

30 mins threadmill @ 9.7kmph
30 mins strider @ 25 effort level (max for this)

Well, seems to be a long work out, finished at exactly 9 pm. 3 hours.

I would like to go for another session tomorrow if possible.

Weekend gym session

27/10/2007 weekend gym session

Today I did my exercise as fast as possible because the gym was going to close at 7:00pm.

Arrived at gym by 4:20pm and left at 6:55pm.

5 mins on Exercise Bike, effort level @ 11

Incline benchpress:
1x10 40kgs
1x10 50kgs
2x10 60kgs

Pullover:
1x10 65lbs
1x10 70lbs
2x10 75lbs

Barbell bicep-curls:
1x10 40lbs
1x10 50lbs
2x10 66lbs

Barbell tricep-curls:
1x10 55lbs
2x10 66lbs
1x10 77lbs

Incline leg-press:
1x10 130 kgs
1x10 140kgs
2x10 150kgs

Ab-crunches:
4x30

Lateral row machine:
1x10 50kgs
2x10 70kgs
1x10 80kgs

Shoulder fliers:
2x10 20lbs
2x10 30lbs

5 mins Treadmill @ 9.6kpmh
25 mins Treadmill @ 9.7kpmh
*There was no pause in between the speed change.

27 mins Strider @ effort level 25

Seems to be on the roll today, did 7 free weights exercise.

I will post something other than my exercise routine after exam. Probably movie reviews, extra activities or maybe my karaoke session photos.

Meanwhile, it's gonna be more exercise routines. I am gonna increase my frequency to gym to 3 times per week.