Work Day Gym Session 05/05/2009
I got into the gym today around 6:15 pm and got off the gym around 8:00pm.
Total time spent in the gym = 1 hour 45 mins.
My workout routine is as follows:
30 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
15 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
* Resulted in 605 calories burned and 7.8 km jogged.
Punishment for not hitting the gym yesterday and lack of performance
5 mins on the treadmill, speed @ 8.0kmph and gradient = 0.0%
15 mins on the treadmill, speed @ 6.0kmph and gradient = 0.0%
* Resulted in 158 calories burned and 2.2 km jogged.
Total distance covered = 10 km
Total time taken = 1 hour 25 mins
Target time = 1 hour 15 mins
Shortfall = 10 mins
I will have to do better in the next run or I will give myself another punishment like so.
Showing posts with label Weekend non gym session and Work day gym session. Show all posts
Showing posts with label Weekend non gym session and Work day gym session. Show all posts
Friday, June 5, 2009
Monday, March 23, 2009
Weekend Non Gym session 22/03/2009 and Work day gym session 23/03/2009
Weekend Non Gym Session 22/03/2009
This morning at about 9:00 am, I walked Little Foot for about 2 rounds in the park.
The stats of the walk are as follows:
Sunday, 22/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Work Day Gym Session 23/03/2009
I got into the gym about 7:30 pm and got off about 9:00 pm, total time spent = 1 hour 30 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 9.09kg for warm up (fliers)
1x6 @ 50kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 65kg (benchpress)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
2x6 @ 70kg (benchpress)
1x6 @ 18.18kg per arm, total = 36.36kg (fliers)
Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32kg for warm up (pullovers)
1x6 @ 40kg (benchpress)
1x6 @ 22.72kg (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 55kg (benchpress)
2x6 @ 29.54kg (pullovers)
2x6 @ 60kg (benchpress)
1x6 @ 31.81kg (pullovers)
Lat pulldown - fixed weight:
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 40kg
1x6 @ 50kg
2x6 @ 60kg
Cable chest fliers - fixed weight:
1 (2x12) @ 7.5kg per arm, total = 15kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 15kg per arm, total = 30kg
2 (2x6) @ 17.5kg per arm, total = 35kg
10 mins on crosstrainer @ resistance level = 14
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 10
* Resulted in 295 calories burned and 2.35 km brisk walked.
I think this was one of the better gym session I have pull since recovering from the food poisoning the week before. I will try to pull another gym session hopefully while waiting for the arrival of my new gaming rig which I spend decent dough on it.
This morning at about 9:00 am, I walked Little Foot for about 2 rounds in the park.
The stats of the walk are as follows:
Sunday, 22/03/2009
15 mins walking Little Foot around the part for 2 times
* Resulted in 80 calories burned and about 1.2km walked(estimated)
Work Day Gym Session 23/03/2009
I got into the gym about 7:30 pm and got off about 9:00 pm, total time spent = 1 hour 30 mins.
My workout routine as follows:
5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned
Flat barbell benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 9.09kg for warm up (fliers)
1x6 @ 50kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 65kg (benchpress)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
2x6 @ 70kg (benchpress)
1x6 @ 18.18kg per arm, total = 36.36kg (fliers)
Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32kg for warm up (pullovers)
1x6 @ 40kg (benchpress)
1x6 @ 22.72kg (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 55kg (benchpress)
2x6 @ 29.54kg (pullovers)
2x6 @ 60kg (benchpress)
1x6 @ 31.81kg (pullovers)
Lat pulldown - fixed weight:
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 40kg
1x6 @ 50kg
2x6 @ 60kg
Cable chest fliers - fixed weight:
1 (2x12) @ 7.5kg per arm, total = 15kg for warm-up
1 (2x6) @ 10kg per arm, total = 20kg
1 (2x6) @ 12.5kg per arm, total = 25kg
1 (2x6) @ 15kg per arm, total = 30kg
2 (2x6) @ 17.5kg per arm, total = 35kg
10 mins on crosstrainer @ resistance level = 14
10 mins on crosstrainer @ resistance level = 12
15 mins on crosstrainer @ resistance level = 10
* Resulted in 295 calories burned and 2.35 km brisk walked.
I think this was one of the better gym session I have pull since recovering from the food poisoning the week before. I will try to pull another gym session hopefully while waiting for the arrival of my new gaming rig which I spend decent dough on it.
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