Work Day Gym Session 05/05/2009

Work Day Gym Session 05/05/2009

First day back at work and also first day back at gym after 5 day weekend which I did not do any work nor did any gym sessions. Initially, I did plan to do 2 workout sessions at the very minimum.

Nonetheless, I got into the gym at 6:45 pm and got off about 8:30 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

Barbell bicep curls:
1x10 @ 20kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 17.5kg for cool-down

Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 35kg

Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 26kg for cool-down

Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg
1x10 @ 20.45kg for cool-down

Dumbbells bicep curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 10.22kg per arm, total = 20.44kg for cool-down

Cable bicep curls - fixed weight:
1x10 @ 7.5kg for warm-up
2x10 @ 15kg
1x10 @ 13.5kg
1x10 @ 10kg for cool-down
* This was a lot harder than I have anticipated. Nonetheless, this felt good.

35 mins on crosstrainer @ resistance level = 10
* Resulted in 445 calories burned and 2.3 km brisk walked.

After a moderate pounding in the gym today, I reckon I am able to pull another session off tomorrow. I need all the workout I can get as I have been eating a lot of crap / junk food during my 5 day long weekend.