Work day training 01/11/2007

01/11/2007

After work today, I rush to the gym as usual. Arrived there at 6:00pm.

Below are the weights training and cardiovascular exercise I did:

5 mins exercise bike @ effort level 11

Benchpress:
1x10 60kg
1x8 80kg
1x10 80kg
1x6 80kg
*Felt very weak doing benchpress today. Was trying to push for 90kg. However able to pull out 80kg 3 times is quite alright, I guess.

Dumbbell bicep curl:
1x10 30lbs per arm
2x10 35lbs per arm
1x10 40lbs per arm

Tricep overhead extension:
1x10 65lbs
2x10 70lbs
1x10 75lbs

Squats:
1x10 60kg
2x10 80kg
1x10 90kg
*Squats seems to be easier these days, I am going to increase this to 100kg soon.

4x30 Ab-crunches

Chest Flyiers:
4x10 30lbs per arm = 60lbs

Back Dumbbell Pullup: (not sure about the name of this exercise)
4x10 55lbs per arm

Tricep/Collarbone Exercise: (not sure about the name of this exercise)
2x10 10kgs
2x10 15kgs

30 mins threadmill @ 9.7kmph
30 mins strider @ 25 effort level (max for this)

Well, seems to be a long work out, finished at exactly 9 pm. 3 hours.

I would like to go for another session tomorrow if possible.