Work day gym session 05/02/2008

Work day gym session 05/02/2008

Due to the reunion dinner on Wednesday ie. 04/02/2008. I had to replace the gym session for that day by going for one on Tuesday 05/02/2008. I got into the gym at 6 pm and got off from gym at 9:40pm due to the lateness of my friend from her shopping needs which is ok as I was able to do more cardiovascular exercise instead.

My work out exercise routine are as follows:
5 mins on Rowing machine @ effort level = 10 (max level)

Pendley rows:
1x15 35kg
1x12 40kg
1x15 45kg
1x15 50kg

Lawn Mower:
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs
1x12 35lbs per arm, total = 70lbs

Triceps overhead extension:
1x15 60lbs
1x15 65lbs
1x15 70lbs

Iso Lateral Row:
1x15 50kg
1x15 70kg
2x15 80kg

Squats:
1x15 70kg
2x12 90kg
1x12 80kg

30 mins treadmill @ 6.0 kmph with level 5 gradient
2 mins treadmill @ 6.0 kmph without gradient (cool down)

30 mins crosstrainer @ effort level = 11
2 mins crosstrainer @ effort level = 6 (cool down)

30 mins strider @ effort level = 25
2 mins strider @ effort level = 25 (cool down)

Dumbbell bicep curls:
1x15 25lbs per arm, total = 50lbs
1x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs

Shoulder fliers:
4x15 15lbs per arm, total = 30lbs

Light stretches for 5 mins

Next session will be after Chinese New Year, most likely will be this Saturday coming back from my hometown, Muar, Johor.

Cheers