Work day training 25/01/2008

Work day training 25/01/2008

I arrived at gym at 6:15 pm and got out of gym at 9:00 pm. Total time spent in gym = 2 hours 45 minutes. I managed to get to know 2 new friends and the manager of the Manulife Fitness First. Interesting work out, I made a few changes here and there but I ran out of breath towards the end anyway.

My exercise routines were as follows:
5 mins on exercise bike @ effort level = 12

Squats:
1x10 70kg
2x10 100kg
1x10 90kg

Dumbbell tricep overhead extension:
2x10 65lbs
2x10 70lbs

Barbell Benchpress:
1x10 60kg
1x11 70kg
1x11 75kg
1x10 75kg
* Got some spotter for my benchpress today, form was better than usual felt better too.

Close Grip Benchpress:
1x15 30kg

Cardio rowing:
600 metres in 3 minutes

Dumbbell Bicep Curls:
2x10 35lbs per arm, total = 70lbs
2x10 40lbs per arm, total = 80lbs

Lateral row:
1x10 50kg
3x10 80kg

Dumbbell shoulder press:
1x10 25lbs per arm, total = 50lbs
1x10 30lbs per arm, total = 60lbs
1x10 35lbs per arm, total = 70lbs
1x10 15lbs per arm, total = 30lbs
* I finally got out of breath over here therefore I needed to do a lot lighter weight than usual.

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

3o mins on strider @ effort level = 25
1 min on strider @ effort level = 12

Didn't do stretches today as my dad was closing in at 9:00 pm. Oh yeah, another note is that my left foot had those bubble thingie which sorta hurt tonight. But all in all an interesting yet tiring gym session.