Work Day Gym Session 03/03/2010

Work Day Gym Session 03/03/2010

I got off work more or less on time today around 6:30 pm . I was looking forward to today's weight training session as I have not been doing any weight training session for the past 2 months.

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

My workout routine as follows:

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

Pullover:
2x10 @ 21.59kg for warm-up and cool-down
1x10 @ 22.72kg
1x10 @ 25kg
1x10 @ 27.27kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1x10 @ 10.22kg per arm, total = 20.45kg
2x10 @ 12.5kg per arm, total = 25.00kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
2x10 @ 40kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 65kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg

15 mins on the treadmill @ speed = 8.0kmph and gradient = 0
3 mins on the treadmill @ speed = 8.5kmph and gradient = 0
3 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 2.69km jogged and brisk walked and around 230 calories burned.

I was not at my peak for the weight training and had to cut short my 30 minutes jog on the treadmill due to transportation issue. It seems that my body was not taxed hard enough today, I may need to pull another gym session tomorrow if applicable.