Work Day Gym Session 23/03/2010

Work Day Gym Session 23/03/2010

I got off work more or less on time today around 6:15 pm. I had the Monday blues the day before and skipped my gym session due to that.

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

My workout routine as follows:

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 35kg
2x10 @ 40kg

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

Dumbbells shoulder fliers:
2x10 @ 5kg per arm, total = 10kg for warm-up and cool-down
2x10 @ 9.09kg per arm, total = 18.18kg
1x10 @ 11.36kg per arm, total = 22.72kg
* I have used the 5kg plates for my warm-up and cool-down set as I could not find any lighter dumbbells at that moment.

Lat-pull down - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Dumbbells shoulder press:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 15.90kg per arm, total = 31.81kg
1x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg

30 mins on the treadmill @ speed = 8.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 4.50km jogged / brisk walked and around 390 calories burned.

I hope I will be able to fully recover by tomorrow as I would like to pull another gym session tomorrow and Thursday as well if possible.