Weekend gym session 13/01/2008

Weekend gym session 13/01/2008

In the morning, I walk my dog at 9 am to 9:30 am. I reckon it was a brisk walk and about 2 km or less. Probably burn some decent calories too.

It's a Sunday, felt extremely lazy but since it was raining, can't really use my computer. I arrived at gym 4 pm and got out at 6:30 pm, total time spent in gym = 2 hours and 30 mins. I was quite tired today so I did five easy weights exercise and a toned down version of my normal cardiovascular exercise.

My exercise routines were as follows:

Dumbbell benchpress:
4x10 65lbs per arm, total = 130 lbs

Dumbbell shoulder fliers:
1x10 10lbs per arm, total = 20 lbs
1x10 15lbs per arm, total = 30lbs
1x10 20lbs per arm, total = 40 lbs
1x10 25lbs per arm, total = 50lbs

Dumbbell chest fliers:
1x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs

Hammer dumbbell bicep curls:
1x10 25lbs per arm, total = 50lbs
2x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs

Ab-crunches:
4x30

Lat pulldown (Fixed weight):
1x10 40kg
1x10 45kg
2x10 50kg

31 mins on exercise bike @ effort level = 8
(1 min cool down)

31 mins on treadmill @ 6.4 kmph, gradient level = 5.0
(1 min cool down)

Short and sweet gym session, should do this more often, I think my cardio session only managed to burn like 400 kcal today. Usually it's like 600 kcal or more. I did not manage to do my deadlifts also I haven't done that for awhile. Maybe I'll do it next time.