Work Day Gym Session 14/08/2009

Work Day Gym Session 14/08/2009

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:

Barbell shoulder press - smith machine:
1x10 @ 15kg for warm-up
1x10 @ 45kg
2x10 @ 55kg
1x10 @ 35kg for cool-down

Lat Pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 47kg
1x10 @ 50kg
1x10 @ 57kg

Barbell shrugs:
1x10 @ 35kg for warm-up
1x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 55kg
1x10 @ 37.5kg for cool-down

Full squat - smith machine:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 95kg
1x10 @ 105kg
* I did pretty well for squats, although I felt quite reluctant to do it today.

Alternate dumbbell curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 10.22kg per arm, total = 20.45kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg

Cable barbell row - fixed weight:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 38.5kg
2x10 @ 48.5kg

30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 3km brisk walked and around 390 calories burned.

Initially, I was trying to skip gym but I realised that having a cheat meal today and yesterday (ie. McDonalds and KFC), I have to hit the gym no matter what. In addition, I may have to pull another long cardiovascular session this weekend as well.