Report: Day 61 [5-2-2012]

The God-awful holiday season is not over yet.

The last stretch involves ANOTHER long weekend. Sunday (5th February 2012) is the Prophet Muhammad's Birthday, a public day off. Which means, Monday will be a replacement holiday. The Thaipusam, which falls on 7th February 2012, a Tuesday. This makes the Long Weekend 4 freaking days long. The problem is, the longer the holidays, the more we eat and the less we work out. This is a problem. For me at least. Not the eating part - the consistent exercise part. I am still dedicated towards my quest for physical fitness. That is why I am actually grateful for the return to work on Wednesday. Strange, but true.

I managed to get a work-out in on Sunday. This time was different though. I had the Polar Heart rate Monitor ("HRM") on me. With the HRM I can actually gauge my work-out in minute detail. Here is my report:

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1. Leg Muscle Group

Leg Press Machine

Weight Stack: 55kg
Sets: 1
Reps per set: 15

Barbell Squats
Weight stack: Olympic bar + 2x 5kg barbells. Approximately 30kg in total.

Sets: 1
Reps per set: 15

2. Chest Muscle Group

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

3. Back Muscle Group

Lateral Pull-Down (Cable)
Weight stack: 40kg 

Sets: 2
Reps per set: 15

4. Shoulder Muscle Group

Dumbbell Shoulder Press (Standing)
Weight stack: 6kg dumbbells per arm - Standing
Sets: 1

Reps per set: 15

Arnold Dumbbell Shoulder Press (Standing)

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

5. Bicep Muscle Group

Bicep Dumbbell Curls

Weight stack: 6kg dumbbells per arm - Standing

Sets: 1
Reps per set: 15

Barbell Bicep Curls with Lift

Weight stack: 15kg barbells - Standing

Sets: 1
Reps per set: 10

6. Tricep Muscle Group

Tricep Cable Pull-Down

Weight stack: 12kg 

Sets: 1
Reps per set: 15

Note: I think I've not really been doing this properly. This time, I forced the proper form and technique at a lower weight stack than before, and God did it burn!

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

Sets: 1
Reps per set: 15

7. Stomach Muscle Group

Sit-Ups with Upwards Reach
Weight stack: My fat arse
Sets: 2

Reps per set: 15

8. Cardio

Warm-Up
Power Walk @ 6.0 kmph - 1 minute

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

9. Shower

Woo hoo!

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I hurt only slightly for 1.5 days afterwards. I could appreciate the reduced intensity if I was ever planning to work-out more than 2 days a week, or 2 days or more in a row.

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