Work Day Gym Session 29/05/2009

Work Day Gym Session 29/05/2009

Today I had one of the longest gym session since my university days, thanks to my pal Kavi for being there with me doing the cardiovascular marathon.

I got into the gym at 6:30 pm and left the gym at 9:00 pm, total time spent in the gym = 2 hours and 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 55 calories burned

Barbell rows:
1x10 @ 20kg for warm-up
1x10 @ 40kg
2x10 @ 50kg
1x10 @ 60kg

Alternate dumbbell hammer curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
2 (2x10) @ 12.5kg per arm, total = 25.00kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg for cool-down

Pulley (wide grip) - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Cable chest fliers - fixed weight:
1x10 @ 7.5kg per arm, total = 15kg for warm-up
1x10 @ 10kg per arm, total = 20kg
1x10 @ 12.5kg per arm, total = 25.00kg
1x10 @ 15kg per arm, total = 30kg
1x12 @ 10kg per arm, total = 20kg for cool-down

Bodyweight full squat:
4x20 @ bodyweight = 82-84kg

Abs-crunches:
4x25
* I did this because I ran out of energy to perform any further weight training.

30 mins on crosstrainer @ resistance level = 10
15 mins on crosstrainer @ resistance level = 15
* Resulted in 600 calories burned and 4.0 km brisk walked.

45 mins on exercise bike @ resistance level = 10
* Resulted in 250 calories burned and 4.5 km cycled.

I am so tired after today's gym session, I don't think I will be able to do any exercises tomorrow as I am far too fatigued from this session. Nonetheless, I am quite happy that I have managed to do 3 gym sessions this week.