Work Day Gym Session 17/07/2009

Work Day Gym Session 17/07/2009

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

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 32.5kg
1x10 @ 27.5kg

Standing dumbbell triceps extension:
1x10 @ 19.32kg for warm-up
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 20.45kg for cool-down

Cable clap - fixed weight:
2x10 @ 7.5kg per arm, total = 15kg for warm-up and cool-down
1x10 @ 10kg per arm, total = 20kg
2x10 @ 12.5kg per arm, total = 25kg

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

Dumbbell bicep curls:
1 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 15.90kg per arm, total = 31.81kg
1 (2x10) @ 11.36kg per arm, total = 22.72kg for cool-down

30 mins on treadmill @ speed = 8.0kmph and gradient = 0
5 mins on treadmill @ speed = 6.0 to 7.2kmph
* Resulted in 4.50 km jogged and brisk walked, also about 394 calories burned.

I probably do some light cardiovascular exercises on the weekend, hopefully I will be able to pull a fasted cardiovascular session tomorrow morning. As of now, I am going out to meet some friends, cheerio.