Work Day Gym Session 25/05/2009

Work Day Gym Session 25/05/2009

It has been 3 days since my last gym session and I have only managed to pull a single session of gym last week. As such, I decided to hit the gym no matter what today.

I got into the gym about 6:00 pm and left the gym about 7:45 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

Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg
1x10 @ 23.86kg per arm, total = 47.72kg

Dumbbells lateral raises:
1x10 @ 9.09kg per arm, total = 18.18kg for warm-up
1x10 @ 10.22kg per arm, total = 20.44kg
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.27kg
* I have finally gotten the proper name of this exercises.

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
* I was pretty worn down by the time I finish this exercise. However, I was still going for my full squats today no matter what.

Smith machine squats (full):
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg
* My legs were wobbling by the end of the final set.

Tricep pulldowns - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg for cool-down
1x10 @ 30kg
2x10 @ 32.5kg

Leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

35 mins on crosstrainer @ resistance level = 10
* Resulted in 440 calories burned and 2.5 km brisk walked.

I will try to pull another gym session tomorrow as I think I will be able to finish work on time tomorrow. Also, tomorrow gym session will be predominantly cardiovascular exercises, I may add some body weight exercises if needed be.