Work Day Gym Session 11/08/2009

Work Day Gym Session 11/08/2009

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

My work routine as follows:

Dumbbells flat benchpress:
2x10 @ 20.45kg per arm, total = 40.90kg for warm-up and cool-down
1x10 @ 22.72kg per arm, total = 45.45kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg

Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Pulley - fixed weight:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 28.5kg
1x10 @ 33.5kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg

Leg extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 66kg
1x10 @ 75kg
1x10 @ 80kg

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

33 mins on inclined strider @ gradient = 20 (max) and effort level = 10
* Resulted in 3.1km strided and 310 calories burned.

Today I did the inclined strider instead of my usual cross trainer cardiovascular session. This machine may not be as intense as the treadmill. However, it is still far more intense than the cross trainer machine. As such, I will be using this machine more often for my cardiovascular session.