Work Day Gym Session 03/04/2009

Work Day Gym Session 03/04/2009

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

My workout routine is as follows:

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

Squats (full):
1x12 @ 20kg for warm-up
1x6 @ 50kg
1x6 @ 70kg
2x6 @ 80kg
1x6 @ 90kg

Dumbbells shoulder press + 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 @ 20.45kg per arm, total = 40.90kg (press)
2x6 @ 12.5kg per arm, total = 25.00kg (fliers)
2x6 @ 22.72kg per arm, total = 45.45kg (press)
1x6 @ 14.77kg per arm, total = 29.54kg (fliers)

Lat-Pulldown - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg
1x6 @ 60kg

Cable shoulder fliers - fixed weight:
1x12 @ 7.5kg per arm, total = 15kg for warm-up
1x6 @ 10kg per arm, total = 20kg
1x6 @ 12.5kg per arm, total = 25kg
1x6 @ 15kg per arm, total = 30kg
2x6 @ 17.5kg per arm, total = 35kg

10 mins on crosstrainer @ resistance level = 12
10 mins on crosstrainer @ resistance level = 14
15 mins on crosstrainer @ resistance level = 12
* Resulted in 285 calories burned and 2.15 km brisk walked.

I have done well for today's squat. My full squats are almost 100% back to full strength. Also for today, I have been taking a lot of whey protein (to be exact almost 3 servings of whey protein). Hopefully, I would be able to recover real quick and able to pull another session on the coming Saturday or Sunday.