Work Day Gym Session 24/08/2009

Work Day Gym Session 24/08/2009
I was just recovering from my flu but I decided to hit the gym anyways as I was feeling fat today. I got into the gym around 6:30 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Seated barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg

Skullcrusher:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
2x10 @ 32.5kg

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

Dumbbells bicep 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) @ 13.63kg per arm, total = 27.27kg
1 (2x10) @ 15.90kg per arm, total = 31.81kg

Standing dumbbell tricep extensions:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 31.81kg
1x10 @ 34.09kg

Leg curls - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 67kg
2x10 @ 77kg

30 mins on cross trainer @ effort level = 1
2 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 2km brisk walked and around 330 calories burned.

I am hoping to do another session this week for my back. It would be best if I am able to pull another gym session tomorrow or Wednesday this week.