Work Day Gym Session 08/07/2009

Work Day Gym Session 08/07/2009

I was very eager hit the gym today after work today. The moment it was 6:15pm, I rushed straight into the gym. I got into the gym around 6:30 pm today and got off around 8:00 pm. Total time spent in gym = 1 hour 30 mins.

My workout routine as follows:

Barbell shoulder press (using the benchpress area):
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg

Full squats with smith machine:
1x10 @ 45kg for warm-up
1x10 @ 75kg
1x10 @ 95kg
1x8 @ 105kg (PR)
1x10 @ 55kg for cool-down

Dumbbells shrugs:
1x10 @ 19.32kg per arm, total = 38.63kg for warm-up
1x10 @ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg
1x10 @ 20.45kg per arm, total = 40.90kg for cool-down

Standing dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.09kg
*The weight for this exercise was very poor due to the fact that I could not find a proper bench.

Widegrip Pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 57kg
1x10 @ 67kg
1x10 @ 77kg
*This fixed weight exercise was significantly easier than the rest that's why I was able to pull such heavy weights.

Triceps pulldown - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg
1x10 @ 22.5kg for cool-down

35 mins on crosstrainer @ resistance level = 10
* Resulted in 250 calories burned and around 2km walked.

I will probably hit the gym on Friday night this week yet again.