Work Day Gym Session 28/09/2009

Work Day Gym Session 28/09/2009

I got into the gym around 6:30 pm and got off the gym around 8:15 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg
* I accidentally did 6 sets instead of the usual 5. Oh well, the more the merrier

Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 29.54kg

Dumbbells chest fliers:
1x10 @ 10.22kg per arm, total = 20.44kg for warm-up
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 11.36kg per arm, total = 22.72kg for cool-down

Lat pulldown- fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg

Calf extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 75kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg

17 mins on the treadmill @ speed = 8.0kmph and gradient = 0
18 mins on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in 4.0km jogged and around 300 calories burned.

After the weights session, I was more or less unable to proceed with my cardiovascular session which in this case would be jogging. Nonetheless, I felt that I have performed better than the last few session and I am glad to be back in weights lifting, couldn't feel better.