Work Day Gym Session 11/02/2009

Work Day Gym Session 11/02/2009

I got into the gym at 6:30 pm and left the gym at 8:05 pm, total time spent in the gym = 1 hour 35 mins.

My workout routine is as follows:

6 mins on treadmill @ speed = 7.0 kmph and gradient = 0.0
* Resulted in 35 calories burned

Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 10kg for warm-up (biceps)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 20kg (biceps)
1x6 @ 20kg (triceps)
1x6 @ 25kg (biceps)
1x6 @ 25kg (triceps)
1x6 @ 27.5kg (biceps)
1x6 @ 27.5kg (triceps)
2x6 @ 32.5kg (biceps)
2x6 @ 32.5kg (triceps)

Inclined Leg Press + Triceps Pulldown - fixed weight (Super-set):
1x12 @ 80kg for warm-up (legpress)
1x12 @ 10kg for warm-up (triceps)
1x6 @ 120kg (legpress)
1x6 @ 20kg (triceps)
1x6 @ 160kg (legpress)
2x6 @ 25kg (triceps)
1x6 @ 180kg (legpress)
1x6 @ 30kg (triceps)
2x6 @ 200kg (legpress)

Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)
1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
2 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
2x6 @ 29.54kg (triceps)
2 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
2x6 @ 31.81kg (triceps)

Alternate dumbbell curls:
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x6) @ 11.36kg per arm, total = 22.72kg
1 (2x6) @ 12.5kg per arm, total = 25kg
2 (2x6) @ 15.90kg per arm, total = 31.81kg
1 (2x6) @ 17.05kg per arm, total = 34.1kg

5 mins on inclined strider @ effort level = 10
25 mins on inclined strider @ effort level = 12
2 mins on inclined strider @ effort level = 8 (cool down)
* Resulted in 2.6km brisk walked and 315 calories burned.

I have purchased two new protein tubs from GNC. Fortunately, they still had the buy one free one promotion. The two new tubs I've purchased is the Optimum Nutrition ("ON") Pro Complex.

Here are some photos of the said whey protein:

1. ON Pro Complex 2lbs front cover


2. Nutritional values from ON Pro Complex 2lbs


With this new protein, I will be able to consume whey during weekends. As such, I am hopeful to pull another session of gym tomorrow and the day after tomorrow (ie. Friday).