Work day training 15/02/2008

Work day training 15/02/2008

I finished work at about 6:00 pm though I still have lots to do and will be doing it on the weekend, :( . I got into gym about 6:15 pm and got off from the gym at my usual 9:00 pm. Total time spent in gym = 2 hours and 45 minutes.

My exercise routines are as follows:

5 mins rowing @ effort level = 10 (max level)

Half deadlift + One arm row:
1x15 30lbs per arm, total = 60lbs
1x15 35lbs per arm, total = 70lbs
1x15 20lbs per arm, total = 40lbs

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 45kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 40kg
* Rest 3-6 seconds in each mini sets.

Dumbbell bicep curls:
2x15 30lbs per arm, total = 60lbs
2x15 35lbs per arm, total = 70lbs

Squats:
1x15 60kg
1x15 70kg
1x13 100kg
* High intensity and high repetitions for squats is insanely difficult.

5 mins exercise bike @ effort level = 8

Woodchopper (from top to bottom):
1x15 30lbs
1x15 40lbs
1x15 50lbs
* This was a different woodchopper which was starting from the top all the way to the bottom.

Fixed weight machine (lower back):
1x15 20kg
1x15 40kg
1x15 30kg

Lateral row:
1x15 20kg per arm, total = 40kg
1x15 30kg per arm, total = 60kg
1x15 35kg per arm, total = 70kg

5 mins on treadmill @ 9.6 kmph
25 mins on treadmill @ 6.5kmph, gradient between 6.0 to 7.0
1 mins on treadmill @ 6.0 kmph (cool down)

20 mins on crosstrainer @ effort level = 8
* Low intensity cardiovascular exercise as I was far too tired to exercise anymore. Probably be able to do the usual 30 minutes if I had more time.

That's all folks. Next session would most likely be on the Sunday and a light cardiovascular exercise bike today.

Cheers