Public Holiday Gym Session 25/12/2009

Public Holiday Gym Session 25/12/2009

I was unable to hit the gym during work days. As such, I decided to pull a gym session during Christmas day itself. It has been almost 5 days since my last work out, that is jogging outdoor in the park. I was very determined to hit the gym today no matter what.

I got into the gym around 10:30 am and got out of the gym around 12:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Barbell bicep curls + Skullcrushers (Super-set):
2x10 @ 12.5kg (biceps) for warm-up and cool-down
2x10 @ 12.5kg (triceps) for warm-up and cool-down
2x10 @ 22.5kg (biceps)
2x10 @ 22.5kg (triceps)
1x10 @ 27.5kg (biceps)
1x10 @ 27.5kg (triceps)

Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Dumbbells bicep 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) @ 13.63kg per arm, total = 27.27kg

Rows - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 42kg
1x10 @ 45kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg

10 mins on the treadmill @ speed = 8.0kmph and gradient = 0
15 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 8.0 mph and gradient = 0
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 290 calories burned.

I am officially on leave up to next year from today onwards. As such, I hope to hit the gym more often than I did during working days. I am also planning to switch my gym from Celebrity Fitness to the OneWorld hotel gym. I will find out about the facilities in OneWorld hotel before making the switch.