Work Day Gym Session 05/06/2012

Work Day Gym Session 05/06/2012

I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows: 

Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg

Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg 

Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.

Good effort today.

Work Day Non Gym Session 04/06/2012

Work Day Non Gym Session 06/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.

The stats of the walk is as follows:

Monday, 04/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times. 

* Resulted in 160 calories burned and about 3.6km walked (estimated)

Weekend Non Gym Session 03/06/2012

Weekend Non Gym Session 03/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.

The stats of the walk is as follows:

Sunday, 03/06/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times. 

* Resulted in 180 calories burned and about 3.6km walked (estimated)

I am ready for my next gym session which I hope is soon.

Weekend Non Gym Session 02/06/2012

Weekend Non Gym Session 02/06/2012

I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.

The stats of the walk is as follows:

Saturday, 02/06/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times. 

* Resulted in 180 calories burned and about 3.6km jogged (estimated)

I will have to pull a gym session tomorrow.

Work Day Gym Session 01/06/2012

Work Day Gym Session 01/06/2012

I got into the gym about 4:30 pm this morning and left the gym about 6:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell squats:

2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x5 @ 100kg
1x5 @ 110kg
1x3 @ 120kg

Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
2x10 @ 190kg

Standing dumbbell tricep extensions:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 35kg


Lying leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

Hanging leg raise:
5x10 @ bodyweight

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 218 calories burned and 13km cycled.

A decent workout today, I will try to pull another gym session this Sunday.

Work Day Non Gym Session 31/05/2012

Work Day Non Gym Session 31/05/2012

I gave Little Foot a walk again just after having my breakfast today. I got to the park about 9:30 am and got home by 10:10 am.

The stats of the walk is as follows:

Wednesday, 31/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times. 

* Resulted in 180 calories burned and about 3.6km jogged (estimated)

I will have to pull a gym session tomorrow.

Work Day Gym Session 30/05/2012

Work Day Gym Session 30/05/2012

I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 100kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
2x5 @ 70kg

Lat-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg

2x10 @ 20kg

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled. 

I hate deadlifts.