Work Day Gym Session 02/02/2009

Work Day Gym Session 02/02/2009

Due to the fact that this is going to be a daily routine, I will prepare my workout routine as efficient as possible. Hence, there will not be any narration of any sort just jump straight into the workout routine.

Got into gym about 6:30pm and got off about 7:45pm, total time spent in gym = 1 hour 15 mins.

My workout routine as follows:

5 mins on exercise bike
* Resulted in 31 calories burned

Deadlifts + Inclined dumbbells rows (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (rows)
1x12 @ 20kg for warm-up (deadlifts)
1x6@ 15.09kg per arm, total = 31.18kg (rows)
2x6 @ 60kg (deadlifts)
1x6 @ 11.36kg per arm, total = 22.72kg (rows)
1x6 @ 75kg (deadlifts)
1x6 @ 12.5kg per arm, total = 25kg (rows)
1x6 @ 80kg (deadlifts)
1x6 @ 13.63kg per arm, total = 13.63kg (rows)
1x4 @ 90kg (deadlifts)
1x6@ 14.77kg per arm, total = 29.54kg (rows)
* I failed the 4 repetition for deadlifts @ 90kg, was unable to do two more repetitions.

Pendley rows + One arm dumbbell rows (Super set):
1x12 @ 20kg for warm-up (pendley)
1 (2x12) @ 11.36kg per arm, total = 22.72kg for warm-up (dumbbell)
1x6 @ 30kg (pendley)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (dumbbell)
1x6 @ 40kg (pendley)
1 (2x6) @ 15.90kg per arm, total = 31.18kg (dumbbell)
2x6 @ 50kg (pendley)
2 (2x6) @ 14.77kg per arm, total = 29.54kg (dumbbell)
1x6 @ 55kg (pendley)
1 (2x6) @ 17.04kg per arm, total = 34.09kg (dumbbell)

Cable seated row - fixed weight + Lat pulldown - fixed weight (Super-set:)
1x12 @ 25kg for warm up (lat pulldown)
1x12 @ 22kg for warm up (seated row)
2x6 @ 33kg (lat pulldown)
2x6 @ 33kg (seated row)
2x6 @ 47kg (lat pulldown)
2x6 @ 47kg (seated row)
1x6 @ 56kg (lat pulldown)
1x6 @ 56kg (seated row)
* I actually can't remember much for this super-set as I was more or less rushing home.

30 mins on treadmill fatburn
(gradient @ 0 to 3 and speed = 5.9 to 7.3)
5 mins on treadmill @ speed = 3.8 to 5.1 (Cool-down)
* Resulted in 220 calories burned and about 3.5 km brisk walked.

I am using the fatburn setting for the treadmill for once. I am maintaining my heart rate at about 140 beat per minute. However, I am definitely going to pull another gym session tomorrow. This daily routine is consuming lotsa of my time and I hope to see results by May 2009.