Work Day Gym Session 08/09/2009

Work Day Gym Session 08/09/2009

I got into the gym around 6:10 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 50 mins.

My workout routine as follows:

Barbell shoulder press - Smith machine:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
2x10 @ 55kg

Pulley - fixed weight:
2x10 @ 35kg
1x10 @ 42kg
2x10 @ 50kg

Full squats - Smith machine:
2x10 @ 55kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 85kg
1x10 @ 95kg

Dumbbell shrugs:
2x10 @ 21.59kg per arm, total = 43.18kg for warm-up and cool-down
1x10 @ 22.72kg per arm, total = 45.45kg
2x10 @ 25kg per arm, total = 50kg

Lateral plates rise:
2x10 @ 2.5kg per arm, total = 5kg for warm-up and cool-down
3x10 @ 5kg per arm, total = 10kg

Lat pulldown- fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 47kg

35 mins on cross trainer @ effort level = 10
* Resulted in 2km brisk walked and around 350 calories burned.

I was pretty tired after the squats and I was almost in no shape to keep on going. However, I still managed to complete the entire workout routine at a lower intensity setting. I am hopeful in pulling another gym session tomorrow to purely concentrate on cardiovascular exercises.