Work Day Gym Session 12/05/2009

Work Day Gym Session 12/05/2009

I got into the gym at 7:20 pm and got off about 9:00 pm, total time spent in the gym = 1 hour 40 mins.

My workout routine as follows:

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

Dumbbells flat benchpress:
2x10 @ 19.18kg per arm, total = 38.63kg for warm-up and cool-down
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 31.81kg per arm, total = 63.63kg

Pullovers:
2x10 @ 19.18kg for warm-up and cool-down
2x10 @ 27.27kg
1x10 @ 31.81kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Cable chest fliers - fixed weight:
2x10 @ 7.5kg per arm, total = 15kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 15kg per arm, total = 30kg

Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.45kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg

Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
2x10 @ 70kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 450 calories burned and 3.5 km brisk walked.

I had a good workout today for my chest, I have managed to hold my ground doing the dumbbells flat benchpress and was still able to do the rest of the weight and cardiovascular exercises. I will most likely be hitting the gym tomorrow for an hour steady state cardiovascular exercises hopefully.