Work Day Gym Session 04/08/2009

Work Day Gym Session 04/08/2009
On Sunday dated 2 August 2009, I walked my dog around the park for 2 rounds. Here are the stats for the walk:

Sunday 02/04/2009, Light Cardiovascular session
15 mins around the park for 2 times with Little Foot
* Resulted in approximate 100 calories burned and 1.2km walked.

Subsequently on Tuesday dated 4 August 2009, I headed to the gym for my usual workout routine. I got into the gym around 6:30 pm and got off around 8:00 pm.

Total time spent in the 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

Standing dumbbell tricep extensions:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 29.54kg
1x10 @ 31.81kg
1x10 @ 36.36kg

Dumbbells 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

Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg

Cable rows - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 37.5kg
2x10 @ 48.5kg

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

30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 3km brisk walked and around 360 calories burned.

I was pretty tired by the end of the gym session and is unlikely to do one the day after. However, I am very certain that I will be doing another gym session this week. I noticed that I am unable to run after a heavy weight session. Hopefully, I can do some runs by this week as I feel the need for it.