Work Day Gym Session 11/09/2009

Work Day Gym Session 11/09/2009

I got into the gym around 6:20 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 40 mins.

My workout routine as follows:

Barbell bicep curls:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 30kg
1x10 @ 32.5kg

Standing dumbbell triceps extension:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 29.54kg
2x10 @ 34.09kg

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
2 (2x10) @ 14.77kg per arm, total = 29.54kg

Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 32.5kg
* My arms were shaking towards the final set of this exercise.

Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

Legpress - fixed weight:
2x10 @ 72.5kg for warm-up
1x10 @ 120kg
1x10 @ 150kg
1x10 @ 180kg

30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 2km brisk walked and around 350 calories burned.

All in all, I would say this was a decent workout. I felt very relieved after this gym session. However, I am currently quite stuck with reformatting my home computers due to a virus outbreak last night.