Annual Leave Gym Session 28/12/2009

Annual Leave Gym Session 28/12/2009

Surprisingly, I woke up quite early today around 8 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly more humid than usual around 9:30 am.

Monday, 28/12/2009, medium cardio session
40 mins walking Little Foot around the part for 6 times
* Resulted in 150 calories burned and about 3.6km walked(estimated)

Furthermore, I was going to hit the gym around 2:30 pm. I managed get into the gym around 3:00 pm and got off the gym around 4:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Dumbbells shoulder press:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 20.45kg per arm, total = 40.90kg

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg

Alternate dumbbells curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25.00kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 22.73kg
1x10 @ 12.50kg per arm, total = 25.00kg

MTC decline press - fixed weight:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
2x10 @ 20kg per arm, total = 40kg

30 mins on the treadmill @ speed = 6.5kmph and gradient = 0-2.0% (random intervals)
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.70km brisked walked and around 220 calories burned.

I probably hit the gym again tomorrow if I can. I am considering to switch from Celebrity Fitness to OneWorld Hotel's gym due to the fact that it is cheaper and also closer to my office. Furthermore, I can use the office carpark when I want to hit the gym on non-working days such as public holiday or when I am on leave.