Work Day Gym Session 27/03/2009

Work Day Gym Session 27/03/2009

I got into the gym about 6:30 pm and got off about 8:00 pm, total time spent = 1 hour 30 mins.

My workout routine as follows:

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

Barbell row + Shrugs (Super-set):
1x12 @ 20kg for warm up (row)
1x12 @ 17.04kg per arm, total = 34.09kg for warm up (shrugs)
1x6 @ 40kg (row)
1x6 @ 19.32kg per arm, total = 38.63kg for (shrugs)
2x6 @ 50kg (row)
1x6 @ 25kg per arm, total = 50kg for (shrugs)
1x6 @ 55kg (row)
2x6 @ 27.27kg per arm, total = 54.54kg for (shrugs)
1x6 @ 60kg (row)
1x6 @ 29.54kg per arm, total = 59.09kg for (shrugs)

Deadlifts:
1x12 @ 40kg for warm-up
2x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg

Pulley - fixed weight:
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 35kg
2x6 @ 40kg

Cable barbell row - fixed weight :
1x12 @ 20kg for warm up
1x6 @ 25kg
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 45kg

Inclined legpress:
1x12 @ 160kg for warm up
1x6 @ 180kg
1x6 @ 190kg
1x6 @ 200kg
1x6 @ 220kg
1x6 @ 240kg

10 mins on crosstrainer @ resistance level = 14
25 mins on crosstrainer @ resistance level = 12
* Resulted in 320 calories burned and 2.5 km brisk walked.

I hope to pull another gym session on the weekend (ie. my usual body weight exercises). However, I reckon I would enjoy relaxing at home for the day with my new PC which I will blog about in the next entry soon enough.