Work Day Gym Session 03/03/2009

Work Day Gym Session 03/03/2009

I got into the gym about 6:45 pm and got off about 8:15pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned

Barbell inclined benchpress + inclined dumbbells fliers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 10.22kg per arm, total = 20.44kg for warm-up (fliers)
2x6 @ 50kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 60kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 65kg (benchpress)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 70kg (benchpress)

Barbell flat benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32kg for warm up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
2x6 @ 60kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 29.54kg (pullovers)
1x6 @ 70kg (benchpress)
1x6 @ 29.54kg (pullovers)
1x6 @ 31.81kg (pullovers)
1x6 @ 36.36kg (pullovers)

Lat pulldown:
1x12 @ 20kg for warm-up
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg

Cable chest fliers:
1x12 @ 5kg per arm, total = 10kg for warm-up
1x6 @ 7.5kg per arm, total = 15kg
1x6 @ 10kg per arm, total = 20kg
1x6 @ 12.5kg per arm, total = 25kg
1x6 @ 15kg per arm, total = 30kg
1x6 @ 17.5kg per arm, total = 35kg

10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
10 mins on crosstrainer @ resistance level = 14
5 mins on crosstrainer @ resistance level = 8
* Resulted in 300 calories burned and 2.5 km brisk walked.

I was reading my magazine while doing the cardiovascular exercises. I reckon the lack of concentration has left me with less calories burned than usual. I will pull another gym session tomorrow which will result in at least 1 hour worth of cardiovascular exercises.