Work Day Gym Session 29/06/2009

Work Day Gym Session 29/06/2009

I got into the gym around 6 pm and got off the gym around 7:30 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Standing barbell biceps curl + Skullcrushers (Super-set):
2x10 @ 20kg for warm up and cool-down (biceps)
2x10 @ 20kg for warm up and cool-down (triceps)
1x10 @ 25kg (biceps)
1x10 @ 25kg (triceps)
1x10 @ 30kg (biceps)
2x10 @ 30kg (triceps)
1x10 @ 27.5kg (biceps)

Lat Pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 57kg
1x10 @ 50kg

Standing dumbbell tricep extension:
1x10 @ 20.45kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 21.59kg for cool-down

Dumbbells bicep curls:
2 (2x10) @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1 (1x10) @ 12.5kg per arm, total = 25kg
2 (1x10) @ 13.63kg per arm, total = 27.27kg

Tricep-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

10 mins on the treadmill @ speed = 8.0kmph, gradient = 0
5 mins on the treadmill @ speed = 6.5kmph, gradient = 0
5 mins on the treadmill @ speed = 8.0kmph, gradient = 0
3 mins on the treadmill @ speed = 6.0kmph, gradient = 0
7 mins on the treadmill @ speed = 8.0kmph, gradient = 0
5 mins on the treadmill @ speed ranging from 7.2 kmph to 6.0kmph, gradient = 0 (cool-down)
* Resulted in 4.20 km jogged and brisk walked and around 350 calories burned.

I was quite annoyed by the fact that I didn't participate in the Standard Chartered Marathon Run 2009 and was pretty pissed when I did this gym session today. I have incorporated some light running to my usual gym training. Since I have a workable exercise bike at home, I will do 45 minutes to 60 minutes worth of cardiovascular exercises on rest days. That is tomorrow.