Report: Day 35 [10-1-2012]

Can ya believe it? This is the first time this year I am returning to my own gym after weeks of trying out other gyms. But this time, I have a new and improved own agenda, thanks to Raj.

Today I can honestly say that I had a heluva complete work-out. I decided to alternate different work-outs for each muscle group. Plus I added in an addition Set to the work-out. Crazy fella this Dom.

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1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg per leg/110kg total
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Short bar + 2x 2.5kg barbells. Approximately 10kg in total.

Sets: 2
Reps per set: 15

2. Chest Muscle Group

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Dumbbell Chest Press
Weight stack: 5kg dumbbells on each arm 
Sets: 1
Reps per set: 15

Bench Press with Olympic Bar
Weight stack: Olympic Bar + 2x 5kg barbells. Approximately 30kg in total.
Sets: 1
Reps per set: 15

Note: I have to work on the 'chest squeeze'. I'm not really squeezing it as I should.

3. Back Muscle Group

Seated Rower (Cable)
Weight stack: 25kg weights. 
Sets: 1
Reps per set: 15

Lateral Pull-Down (Cable)

Weight stack: 40kg weights. 
Sets: 2
Reps per set: 15


4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 4kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 4kg dumbbells per arm - Standing

Sets: 2
Reps per set: 15

5. Bicep Muscle Group

Bicep Dumbbell Curls
Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

Bicep Cable Curls
Weight stack: 15kg weights.

Sets: 1
Reps per set: 15

Bicep Dumbbell Curls
Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

6. Tricep Muscle Group

Tricep Cable Pull-Down
Weight stack: 20kg weights

Sets: 1
Reps per set: 15

Dumbbell Skull Crushers
Weight stack: 4kg dumbbells per arm - Lying Down

Sets: 2
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Diagonal Punches
Weight stack: My fat arse
Sets: 1

Reps per set: 15

Sit-Ups with Diagonal Crossed-Arms
Weight stack: Gravity

Sets: 1
Reps per set: 15

Sit-Ups with Diagonal Punches
Weight stack: Mental Power

Sets: 1
Reps per set: 15

8. Cardio

Warm-Up
Power Walk @ 6.0 kmph - 2 minutes

Hi-Intensity
Light Jog @ 7.0 kmph - 2 minutes
Medium Run @ 9.0 kmph - 2 minutes
Sprint @ 11.0 kmph - 1 minute

Cool-Down
Slow Walk @ 3.2 kmph - 2 minutes

High Intensity
Light Jog @ 7.0 kmph - 2 minutes
Medium Run @ 9.0 kmph - 2 minutes
Sprint @ 11.0 kmph - 1 minute

Cool-Down
Slow walk @ 3.2 kmph - 2 minutes

9. Shower

Woo hoo!

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There were these 2 muscle heads in the gym today. I haven't actually seen them before in my 1 month plus stint here. They looked like total steroid-pumped beasts. One of them (the bigger of the two) even had the cutest squeaky voice. They were really loud - one will be yelping and grunting while pulling weights, and the spotter will be screaming at the top of his lungs. They also had this annoying habit of dropping their weights with a clang once they were done with their set. It was really annoying and distracting but don't ask me to tell that to them.

Today was another successful session I think. Looking forward to posting more on such successful sessions!

Thanks for viewing!

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