Work Day Gym Session 31/03/2009

Work Day Gym Session 31/03/2009

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 is as follows:

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


Barbell bicep curls + Skullcrushers (Super-set):
1x12 @ 20kg for warm-up (biceps)
1x12 @ 20kg for warm-up (triceps)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (triiceps)
2x6 @ 25kg (biceps)
2x6 @ 25kg (triiceps)
2x6 @ 32.5kg (biceps)
2x6 @ 32.5kg (triiceps)

Dumbbells bicep curls + Triceps overhead extension (Super-set):
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (biceps)
1x12 @ 18.18kg for warm-up (triceps)1 (2x6) @ 11.36kg per arm, total = 22.72kg (biceps)
1x6 @ 22.72kg (triceps)
1 (2x6) @ 12.5kg per arm, total = 25kg (biceps)
1x6 @ 25kg (triceps)
1 (2x6) @ 13.63kg per arm, total = 27.27kg (biceps)
1x6 @ 27.27kg (triceps)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (biceps)
1x6 @ 29.54kg (triceps)
1 (2x6) @ 15.90kg per arm, total = 31.81kg (biceps)
1x6 @ 31.81kg (triceps)

Lat Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 35kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg

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

10 mins on crosstrainer @ resistance level = 14
25 mins on crosstrainer @ resistance level = 12
* Resulted in 290 calories burned and 2.3 km brisk walked.

I was not in my best shape today as I was not able to burn more calories than I expected to burn. I hope I can pull another gym session on Thursday and Friday as well.