Work Day Gym Session 23/04/2009

Work Day Gym Session 23/04/2009

It has been one week plus since my last weight lifting session and today is the body part which I dislike the most, that is the back. I was quite unsure what I am supposed to do and was quite lost due to my absent in the gym for a week.

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

My workout routine as follows:

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

Deadlifts:
1x10 @ 20kg for warm-up
2x10 @ 80kg
2x10 @ 90kg
1x10 @ 60kg

Lat pulldown - fixed weight:
1x10 @ 20kg for warm-up
2x10 @ 50kg
1x10 @ 60kg
1x10 @ 35kg

Dumbbell shoulder fliers:
1x10 @ 10.22kg per arm, total = 20.44kg for warm-up
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.26kg

Barbell rows:
1x10 @ 20kg for warm-up
2x10 @ 40kg
2x10 @ 45kg

Triceps pulldown - fixed weight:
1x10 @ 20kg for warm-up
2x10 @ 25kg
2x10 @ 30kg

Dumbbells shrugs:
1x10 @ 19.31kg per arm, total = 38.63kg for warm-up
2x10 @ 22.72kg per arm, total = 45.45kg
2x10 @ 25kg per arm, total = 50kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 455 calories burned and 2.5 km brisk walked.

As you can see, I have switch my work routine from the 6x6 super-sets workout to the more conventional 5x10 workout. With higher reps and maintaining the same weight, I should be able to burn more calories than previously. Hopefully this will lead the further fat loss.