Work Day Gym Session 19/06/2009

Work Day Gym Session 19/06/2009

I got into the gym today around 6:30 pm and got off the gym around 8:00pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 58 calories burned

Deadlifts:
2x10 @ 40kg for warm-up and cool-down
2x6 @ 80kg
1x6 @ 90kg

Lat pulldown -fixed weight:
2x10 @ 23kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg

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

Alternate hammer dumbbells curl:
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 (Narrow grip) - fixed weight:
1x10 @ 26kg for warm-up
2x10 @ 33kg
2x10 @ 40kg

7 mins on treadmill @ 6.0kmph, gradient = 0
3 mins on treadmill @ 8.0kmph, gradient = 0
* Resulted in 70 calories burned and 1.0 km brisk walked and jog.

20 mins on crosstrainer @ resistance level = 10
* Resulted in 170 calories burned and 1.0 km brisk walked.

This was a very bad gym session, I have performed the worst today for this year I reckon. Hence, I will do some cardiovascular session on the weekends on my dad's new exercise bike to make up for such a lack luster performance.