My Birthday Gym Session 01/05/2008

My Birthday Gym Session 01/05/2008

After a birthday bash last night at Old Town Coffee Shop in Kelana Jaya till like 1 am, I was able to wake up at 8:00 am today. I would like to sincerely thank my friends for throwing me this party. However, I had to go to gym today irregardless due to the fact the last time I was in gym was actually last Thursday.

I got into the Damansara Uptown Gym 11:30 pm and finished the entire session by 1:50 pm. Total time spent in gym = 2 hours and 20 mins.

My exercises routine as follows:
5 mins on rowing machine @ effort level = 10

Flat benchpress:
1x10 @60kg
1x10 @ 70kg
1x9 @ 80kg
1x10 @ 60kg
* I am using my old routine back, seems to be a lot difficult than I remember, crap....

Pullover:
1x10 @ 29.54kg
2x10 @ 31.82kg
1x10 @ 34.09kg

Chest Dumbbell fliers:
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 13.63kg per arm, total = 27.27kg
2x10 @ 15.90kg per arm, total = 31.82kg

Leg press (fixed weight):
1x10 @ 150kg
1x10 @ 160kg
2x10 @ 190kg

Pendley rows:
1x10 @ 32.5kg
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 62.5kg (PR)
* I didn't think that I could have done the final set with the heaviest weight though.

Standing Barbell Bicep Curls:
4x10 @ 22.72kg
* This is my final cool down exercise, probably need to add one or two weight exercises in the future.

30 mins on stepper @ effort level = 13
1 min on stepper @ effort level = 10
* Resulted in 390 calories burned and 192 floors climbed

30 mins on crosstrainer @ effort level = 8 (max = 12)
1 min on cross trainer @ effort level = 4
* Resulted in 210 calories burned and not sure about the distance walked.

* Total calories burned = 600 calories

All in all, I think I did pretty ok, I would definitely considered going to gym either tomorrow or on Saturday.

Cheers