Annual Leave Gym Session 30/12/2009

Annual Leave Gym Session 30/12/2009

I woke up quite late today around 9:30 am. I was not looking forward to bring Little Foot for a walk. The weather was slightly hotter than usual around 10:30 am.

Wednesday, 30/12/2009, light cardio session
20 mins walking Little Foot around the part for 4 times
* Resulted in 100 calories burned and about 2.4km walked(estimated)

Furthermore, I was going to hit the gym around 6:00 pm. I managed get into the gym around 3:00 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Full squats:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 92.5kg

Pulley - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 27kg
2x10 @ 33kg

Inclined legpress:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 80kg
1x10 @ 120kg
1x10 @ 160kg

Leg curls - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 45kg
1x10 @ 50kg

Calf extension - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 45kg
1x10 @ 65kg

Leg extension - fixed weight:
2x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

40 mins on the treadmill @ speed = 6.5kmph and gradient = 0-3.0% (two peaked intervals)
5 mins on the treadmill @ speed = 4.2 to 5.7 kmph and gradient = 0 for cool-down
* Resulted in 4.41km brisked walked and around 270 calories burned.

I probably hit the gym again on Friday if possible. This is because I will be watching the "Avatar" movie tomorrow in 1 Utama early afternoon. I heard it is a very good movie and I am definitely looking forward to it tomorrow.