Work Day Gym Session 11/01/2009

Work Day Gym Session 11/01/2009

I got into the gym around 6:15 pm and got off gym around 8:00 pm, total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

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

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 13.63kg per arm, total = 27.27kg
1x10 @ 14.77kg per arm, total = 29.54kg

Pullover:
2x10 @ 19.32kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 27.27kg

Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

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

5 mins on the treadmill @ speed = 8.0kmph and gradient = 0
25 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.80km jogged / speed walked and around 230 calories burned.

I have slightly improve on my poundage for flat bench-pressing and lat-pulldown. However, this gym was slightly longer than usual as I had to rest after each workout. I will be trying to do super-sets exercises in order to save time in the coming sessions.