Work Day Gym Session 21/05/2009

Work Day Gym Session 21/05/2009

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

Barbell bicep curls:
1x10 @ 22.5kg for warm-up
1x10 @ 25kg
2x10 @ 27.5kg
1x10 @ 30kg

Skullcrushers:
1x10 @ 22.5kg for warm-up and cool-down
2x10 @ 30kg
1x10 @ 32.5kg
1x10 @ 35kg

Lat pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 39kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down

Standing triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 27.27kg
1x10 @ 31.81kg
1x10 @ 34.09kg
1x10 @ 22.72kg for cool-down


Dumbbells bicep curls:
1 (2x10) @ 10.22kg per arm, total = 20.45kg for warm-up
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg

Pulley:
1x10 @ 19kg for warm-up
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 26kg for cool-down
* I was pretty energetic even after doing this exercise.

35 mins on crosstrainer @ resistance level = 10
* Resulted in 490 calories burned and 3.5 km brisk walked.

After sort of high intensity cardiovascular exercise, I was still quite energetic and I was considering squat as my next weight exercise. I hope to pull another gym session tomorrow. With my current energy level, I may do squats tomorrow and some other weight exercises coupled with my usual light cardiovascular exercises.