Work Day Gym Session 28/08/2009

Work Day Gym Session 28/08/2009

I managed to get off work slightly earlier today. As such, I got into the gym around 6:15 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 80kg
1x8 @ 90kg

Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 47kg
1x10 @ 50kg

Lateral plates rise:
1x10 @ 1.25kg per arm, total = 2kg for warm-up
2x10 @ 2.5kg, total = 5kg
2x10 @ 5kg, total = 10kg
* It was pretty hard at 5kg per arm though.

Barbell row:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
1x10 @ 45kg
1x10 @ 55kg

One arm dumbbell row:
2 (2x10) @ 14.77kg per arm, total = 29.54kg for warm-up
1 (2x10) @ 20.45kg per arm, total = 40.90kg
2 (2x10) @ 25kg per arm, total = 50kg

Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg
*I was using rope for this one, it's a fair bit more difficult then the steel version.

30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 10 (cool-down)
* Resulted in 2km brisk walked and around 350 calories burned.

Today's session was a decent workout, although I didn't lift heavier for my deadlifts. In addition, I managed to keep myself energetic enough to complete my cardiovascular session. I am hoping to do some cardiovascular exercises tomorrow as well if possible.