Work Day Gym Session 02/07/2009

Work Day Gym Session 02/07/2009

I got into the gym around 6:40 pm and got off the gym around 8:10 pm. Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Pullover:
1x10 @ 20.45kg for warm-up
2x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 13.63kg per arm, total = 27.27kg

Dual cable pulley - fixed weight:
1x10 @ 26kg for warm-up
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Leg extension - fixed weight:
1x10 @ 33kg for warm-up
1x10 @ 47kg
1x10 @ 57kg
2x10 @ 67kg

Dumbbells flat benchpress:
1x10 @ 13.63kg per arm, total = 27.27kg for warm-up
1x10 @ 20.45kg per arm, total = 40.90kg
2x10@ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg

35 mins on cross trainer @ effort level = 10
* Resulted in 2km brisk walked and around 270 calories burned.

I was having a minor headache today but I managed to complete the entire gym session either way. This was not my usual performance especially towards the end (ie. dumbbells flat benchpress). I hope to be more consistent with my workout once I regained my full strength.