Weekend Gym Session 04/10/2009

Weekend Gym Session 04/10/2009

Due to the fact that I have only hit the gym once earlier this week, I have decided to go again on the weekend just to make up for twice per week sessions.

I got into the gym around 5:00 pm and got off around 6:30 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

Deadlifts:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 80kg
1x8 @ 90kg

Dumbbells shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg

Plate rise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

Triceps pulldown - fixed weight (rope):
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg

Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 54kg

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 360 calories burned.

I hope to increase the frequency of my gym sessions for the next coming weeks before my holiday to Melbourne, Australia as I would not be able to hit the gym for 10 days. As such, I should try to do as frequently as possible before that time.