Work day training 18/12/2007

Work day training 18/12/2007

I was feeling quite sick today. Lost 20% to 25% of my usual strength, luckily Thursday is a public holiday so therefore, was able to somewhat push myself to finish the gym session as quick as possible.

Got into the gym at 6:00 pm and got off at 8:30 pm. Total time spent = 2 hours and 30 mins

Routines of the day are as follows:

5 mins on exercise bike @ effort level

Barbell Benchpress:
2x10 60kg
2x10 70kg
1x1 80kg
* I was too weak to do anything more than 70kg as my form would have gone south.

Pullover:
2x10 55lbs
2x10 60lbs

Dumbbell bicep curls:
2x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs
* Didn't bother to do 40lbs.

Tricep overhead extension:
2x10 55lbs
1x10 60lbs
1x10 65lbs

Ab-crunches:
4x30

Inclined legpress:
4x10 150kg
*I usually do 200kg for this today had to cut down 25% of the weight load, kinda disappointed.

Lateral Row:
1x10 40kg
1x10 50kg
2x10 60kg

30 mins on treadmill @ 9.6 kmph

30 mins on strider @ effort level = 25

I felt a lot better after my exercise. Although I haven't completely heal yet, I reckon I will still be able to work without taking any Medical Leave. Too bad, I don't have many annual leave to spare. Looks like I will be at work on 21st December and 24th December.