Work Day (Short) Gym Session 18/03/2008

Work Day (Short) Gym Session 18/03/2008

I got off work slightly earlier than usual, got off at 5:45 pm, rush to the gym got there about 5:55 pm. Finished a lot earlier than usual due to transportation issue, got off at 7:45 pm, total time spent in gym = 1 hour 40 minutes. I am pretty sure I miss one or two weights exercises I used to do and lack 30 mins cardiovascular exercise that I pretty much do all the time.

My exercise routine are as follows:

5 mins on rowing machine @ effort level = 10

Inclined benchpress:
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x1 1x2 1x3 1x4 1x5 1x6 @ 50kg
1x15 @ 60kg
*Quite alright for a person who just recovered from illness

Tricep overhead extension:
1x15 27.27kg
2x15 29.54kg

Squats:
1x15 70kg
1x12 90kg
1x12 100kg

Dumbbell bicep curls:
2x (2x15) 15.9kg per arm, total = 31.8kg
2x (1x15) 18.18kg per arm, total = 36.36kg

One arm dumbbell row (without half deadlifts)
2x (1x15) 15.9kg per arm, total = 31.8kg
2x (1x15) 18.18kg per arm, total = 36.36kg
2x (1x15) 22.72 per arm, total = 45.45kg

Standing military press:
1x15 32.5kg
* Didn't had time to finish the 6th weight exercise, went straight to cardio instead.

15 mins on treadmill @ 10.5 kmph
10 mins on treadmill @ 7.0 kmph
* Resulted in 260 calories burned (can't remember the distance at all)

Very short gym session today. I will definitely hit the gym tomorrow as I didn't feel tired enough. The good thing is that, Thursday is a public holiday, therefore I am going to push myself to the max.