Work Day Gym Session 31/07/2009

Work Day Gym Session 31/07/2009

I got into the gym around 6:15 pm and got off the gym around 8:30 pm. Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Full Squat with Smith Machine:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 75kg
1x8 @ 95kg
1x8 @ 105kg
*I felt quite bad as I was only able to do 8 reps for both 95kg and 105kg squats.

Dumbbells shoulder press:
2x10 @ 15.90kg per arm, total = 31.81kg for warm-up and cool-down
1x10 @ 20.45kg per arm, total = 40.90kg
2x10 @ 23.86kg per arm, total = 47.47kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 11.36kg per arm, total = 11.36kg
1x10 @ 12.5kg per arm, total = 25kg

Lat-pulldown - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Cable pulley - fixed weight:
2x10 @ 20kg
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

45 mins on cross trainer @ effort level = 10
5 mins on cross trainer @ effort level = 5-8 (cool-down)
* Resulted in 3km brisk walked and around 480 calories burned.

I couldn't do another free weights exercise today. Therefore, I decided to allocate another 20 mins more on my crosstrainer exercise instead. I was quite unhappy for the fact that I didn't manage to do 10 reps for my heavy squats. Perhaps, I can do better for the next session.