Work Day Gym Session 08/12/2010

Work Day Gym Session 08/12/2010

I got off work early around 6:00pm and I got into the gym around 6:30 pm and got off the gym around 8:00pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I had to tone down the squats as I have just recovered from having diarrhea.

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 100kg
1x2 @ 100kg
*Some improvements here albeit not being able to do the 5 repetitions straight.

Flat dumbbells benchpress:
1x10 @ 11kg per arm, total = 22kg for warm-up
1x10 @ 22kg per arm, total = 44kg

Flat barbells benchpress:
1x10 @ 20kg for cool-down
1x5 @ 60kg
1x5 @ 70kg

Bench dips:
3x8 @ body weight

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.

Some improvements for my weight sessions. Not so much for my cardiovascular session. I will pull another light gym session tomorrow as I won't be free on Friday.

Non Work Day Gym Session 15/11/2010

Non Work Day Gym Session 15/11/2010

I had to provide transport to aunt Joyce to 1Utama. I figured, if I am going to 1Utama, I might as well pull a gym session. Due to the fact that I am quite tired of doing weights today, I decided to go ahead with a full cardiovascular session instead.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

60 mins on the treadmill @ speed = 8.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 8.50km jogged and around 750 calories burned.

I am planning to hit the gym on Wednesday yet again due to the fact that Wednesday is a public holiday. I will probably do a full blast gym session for my next session.

Non Work Day Gym Session 11/11/2010

Non Work Day Gym Session 11/11/2010

I got into the gym around 1:30 pm and got off the gym around 3:00pm.

Total time spent in the gym = 1 hour 30 mins

Standing barbell shoulder press:
2x10 @ 17.5kg
1x5 @ 32.5kg
1x5 @ 37.5kg
1x5 @ 40kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
* I decided to do 10 repetitions instead of 5 as someone was occupied with the smith machine.

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 55kg

Weight assisted chin ups - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 4.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.48km jogged, around 380 calories burned.

I will pull another gym session sometime this week. Hopefully, I will be able to do my full squats using the smith machine yet again.

Non Work Day Gym Session 09/11/2010

Non Work Day Gym Session 09/11/2010

It has been 2 days since my last gym session. Although I had some headaches, I decided to hit the gym nonetheless. I got into the gym around 2:00 pm and got off the gym around 3:30pm.

Total time spent in the gym = 1 hour 30 mins

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 60kg
1x5 @ 70kg

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg

Weight assisted dips - fixed weight:
1x8 @ body weight - 26kg for warm-up
1x8 @ body weight - 19kg
1x8 @ body weight - 12kg

Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
*I had to do this last as someone was occupied with the smith machine.

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.58km jogged, around 390 calories burned.

I will pull another gym session sometime this week. Hopefully I would recovered by then from this gym session.