Work day training 22/01/2008

Work day training 22/01/2008

I finished work early today, got into the gym about 6:00 pm and got off at 8:50 pm. Total time spent in gym = 2 hours 50 mins. Progress seems slow but sure.

My gym routine exercises are as follows:

5 mins exercise bike @ effort level = 12

Inclined benchpress:
1x10 50kg
1x10 55kg
2x10 60kg
*I felt quite weak today from doing this inclined benchpress, probably from the food poisoning in Jakarta Monday morning.

Barbell tricep curls:
1x10 50lbs
1x10 60.5lbs
2x10 71.5lbs

Barbell bicep curls:
2x10 50lbs
2x10 60.5lbs

Inclined legpress:
1x10 170kg
1x10 200kg
2x10 220kg

Ab-crunches:
4x30

Dumbbell row:
1x10 35lbs per arm, total = 70lbs
1x10 40lbs per arm, total = 80lbs
2x10 45lbs per arm, total = 90lbs

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

30 mins on treadmill @ 9.6 kmph
1 min on treadmill @ 4.8 kmph (cool down)

31 mins on strider @ effort level = 25

Light stretches

All in all, a satisfactory exercise yesterday. However, I am still in the midst of going to gym today. We'll see how it goes today. Hopefully I do, simply because I really need to work off the extra body fat from my trip to Jakarta.