Work Day Gym Session 19/11/2007

19/11/2007 Work Day Gym Session

For some reason, I was quite tired today. I arrived in the gym @ 6:15 pm and went home at 9:00 pm sharp. Total hours spent was 2 hours plus 45 mins. My exercises routine for the session is as follows:

5 mins exercise bike @ effort level 11

Dumbbell Benchpress:
2x10 65lbs per arm, total = 130lbs
2x10 70lbs per arm, total = 140 lbs

Dumbbell bicep curls:
2x10 30lbs per arm, total = 60lbs
2x10 35lbs per arm, total = 70lbs

Dumbbell tricep overhead extension:
4x10 70lbs

Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*I think I might just start doing 90kg twice soon enough.

Ab-crunches:
4x30

Barbell Shoulder Press (Smith Machine):
*Please note that the barbell weight 12kg on the smith machine.
1x10 32kg
3x10 42kg

Dumbbell shoulder fliers:
2x10 10lbs per arm, total = 20lbs
2x10 15lbs per arm, total = 30lbs

30 mins on threadmill @ 9.6 kmph

30 mins on strider @ 25 effort level

Light stretches

I feel so spent after this gym session. Don't really know why through. Monday blues I guess. There's still 3 more days to weekend. I wish I had more annual leaves that I can use.