Work day training 14/12/2007

Work day training 14/12/2007
Today, we celebrate one of our team mate's birthday, Laila. We sure gave her a surprise with a nice big chocolate cake from La Manila. The cake was very filling, I had one and that's it couldn't take another. Not good for my gym routine through, almost puke. I got out off my office at 6:00 pm and arrived at the gym at 6:30 pm, finished the whole session at 9:15 pm. Total time spent is about 2 hours and 45 mins.

My exercise routine are as follows:

5 mins on exercise bike @ effort level = 12

Inclined benchpress:
2x10 50kg
2x10 60kg

Barbell Bicep Curls:
2x10 25kg
2x10 30kg

Squats:
1x10 60kg
1x10 80kg
1x10 90kg
1x10 95kg
* Feeling alright today however, I was having a little problem balancing the bar with the weights on for the final set (ie. 95kg) Might give 100kg a try soon.
Barbell Tricep Curls:
1x10 30kg
3x10 35kg

Ab-crunches:
4x30

Dumbbell rows:
1x10 35lbs per arm, total = 70lbs
3x10 40lbs per arm, total = 80lbs

Dumbbell shoulder press:
1x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs
1x10 45lbs per arm, total = 90lbs
* Almost hit my 100lbs target for shoulder press (ie. almost 50kg) , pretty impressive.
30 mins on threadmill @ 9.6 kmph

30 mins on strider @ effort level = 25

I was able to further push myself due to the fact that it is Friday and I have a day off on Monday. Next session probably will be on Sunday.