Work Day Gym Session 18/03/2009

Work Day Gym Session 18/03/2009

I got into the gym about 6:15 pm and got off about 8:30 pm, total time spent = 2 hour 15 mins.

My workout routine as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 41 calories burned

Dumbbells shoulder press + Dumbbells shoulder fliers (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (press)
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (fliers)
1x6 @ 13.63kg per arm, total = 27.27kg (press)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 14.77kg per arm, total = 29.54kg (press)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 17.04kg per arm, total = 34.09kg (press)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 20.45kg per arm, total = 40.90kg (press)
2x6 @ 14.77kg per arm, total = 29.54kg (fliers)
1x6 @ 22.72kg per arm, total = 45.45kg (press)
1x6 @ 25kg per arm, total = 50kg (press)

Squats (full):
1x12 @ 20kg for warm-up
2x8 @ 40kg
1x6 @ 60kg
1x6 @ 70kg
1x5 @ 80kg
* I was feeling really weak after this and decided to do an hour of cardiovascular session instead.

5 mins on treadmill @ speed = 10.0 kmph and gradient = 0
5 mins on treadmill @ speed = 8.0 kmph and gradient = 0
25 mins on treadmill @ speed = 6.0 kmph and gradient = 0
* Resulted in 3.69 km walked and jog and about 250 calories burned.

10 mins on crosstrainer @ resistance level = 10
25 mins on crosstrainer @ resistance level = 12
* Resulted in 300 calories burned and 2.3 km brisk walked.

I reckon I am still recovering from last week food poisoning and I am hopeful to pull another gym session on this weekend.