Work Day Gym Session 15/05/2009

Work Day Gym Session 15/05/2009

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

My workout routine as follows:

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

Deadlifts:
1x10 @ 30kg for warm-up
1x10 @ 60kg
1x10 @ 80kg
1x5 @ 90kg
1x10 @ 80kg
1x10 @ 40kg for cool-down

Cable row - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 35kg
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 25kg for cool-down

Barbell row:
2x10 @ 40kg
2x10 @ 45kg
1x10 @ 50kg

Tricep pulldowns - fixed weight:
2x10 @ 20kg for warm-up and cool down
1x10 @ 25kg
2x10 @ 30kg

Inclined legpress:
2x10 @ 80kg for warm-up and cool down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg

Squat (full):
4x20 @ body weight = 82kg

35 mins on inclined strider @ resistance level = 10
* Resulted in 385 calories burned and 2.8 km brisk walked.

I am unlikely to hit the gym on the weekend as I think I have done enough weights for the week. However, I might be doing some jogs around Kiara park on the weekend which is about 5.6km uphill and downhill. I hope to lose more body fat for the coming months in order to look leaner and more defined.