Work Day Gym Session 06/08/2009

Work Day Gym Session 06/08/2009

I got into the gym around 6:30 pm and got off the gym around 8:30 pm. Total time spent in the gym = 2 hours

My workout routine as follows:

Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 11.36kg
1x10 @ 12.5kg per arm, total = 25kg

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

One arm dumbbell rows:
1 (2x10) @ 12.5kg per arm, total = 25kg for warm-up
1 (2x10) @ 22.7kg per arm, total = 45.45kg
1 (2x10) @ 25kg per arm, total = 50kg
1 (2x10) @ 29.54kg per arm, total = 59.09kg
1 (2x10) @ 15.09kg per arm, total = 31.81kg for cool-down

Lat-pulldown - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 42kg
1x10 @ 47kg
1x10 @ 57kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
* This was a lot harder than I have imagined previously.

40 mins on treadmill @ speed = 8.0kmph, gradient = 0.0
5 mins on treadmill @ speed = 6.0kmph, gradient = 0.0
5 mins on treadmill @ speed = 4.0 to 5.0 kmph, gradient = 0.0 (cool-down)
* Resulted in 5.5km jogged and brisk walked and around 550 calories burned.

I couldn't bothered to do deadlifts today. Therefore, I decided to allocate another 20 mins more on the treadmill instead. I am now very tired from gym and would not be able to pull another intense session this week.