Work Day Gym Session 24/07/2009

Work Day Gym Session 24/07/2009

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:

Dumbbells flat benchpress:
2x10 @ 13.63kg per arm, total = 27.27kg for warm-up and cool-down
1x10@ 25kg per arm, total = 50kg
1x10 @ 27.27kg per arm, total = 54.54kg
1x10 @ 29.54kg per arm, total = 59.09kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Pullover:
1x10 @ 20.45kg for warm-up
1x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg
1x10 @ 36.36kg

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

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

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

35 mins on cross trainer @ effort level = 10
* Resulted in 2km brisk walked and around 270 calories burned.

My right foot has more or less fully recovered. As such, I started my gym sessions yet again. Unfortunately, after today's exercise I am not sure when I can hit the gym again this week as my work is piling up these days.