Work Day Gym Session 08/10/2009

Work Day Gym Session 08/10/2009

I got into the gym around 6:30 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

Barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 27.5kg
1x10 @ 30kg

Skullcrushers:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 35kg

Standing dumbbell triceps extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 29.54kg
1x10 @ 34.09kg
1x10 @ 36.36kg

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) @ 13.63kg per arm, total = 27.27kg

Leg extension - fixed weight:
2x10 @ 33kg
1x10 @ 60kg
1x10 @ 65kg
1x10 @ 75kg

Legpress - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 150kg
1x10 @ 170kg
1x10 @ 190kg

30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 10 (cool-down)
* Resulted in 2.1km brisk walked and around 370 calories burned.

Three days has lapsed since my back workout on Sunday, I had no choice but to hit the gym today. I will try to hit the gym tomorrow to enable the two gym sessions per week that I am trying to maintain.