Work Day Gym Session 13/10/2009

Work Day Gym Session 13/10/2009

I got into the gym around 6:00pm since I was able to get off work early today. I got off the gym around 8:00 pm, total time spent in the gym = 2 hours.

My workout routine as follows:

Full squats with smith machine:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 75kg
1x10 @ 95kg
1x10 @ 105kg
* This was one heavy squat as I rarely do this heavy.

Lat-pulldown- fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg

Triceps-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

Dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 17.05kg per arm, total = 34.09kg
1x10 @ 18.18kg per arm, total = 36.36kg
1x10 @ 21.59kg per arm, total = 43.18kg

60 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 5 (cool-down)
* Resulted in 5.84km brisk walked and around 600 calories burned.

Due to the fact that I didn't not do 6 weight exercises for this gym session. I decided to punish myself into doing 60 minutes of cardiovascular exercises. I am hoping to do another gym session tomorrow in order to burn more calories.