Work Day Gym Session 01/04/2010

Work Day Gym Session 01/04/2010

Today is April's Fool Day. It passed rather quickly without any pranks. I got off work around 6:15 pm and got into the gym around 6:30 pm. I got off the gym around 8:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full squat - smith machine:
2x10 @ 42.5kg for warm-up and cool-down
1x10 @ 72.5kg
1x11 @ 72.5kg
1x9 @ 92.5kg
* I have forgotten how damn exhausting it is doing squats even with the smith machine.

Low row - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg

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

Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
2x10 @ 55kg
1x10 @ 60kg

Leg extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 55kg
2x10 @ 65kg

Seated legpress - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 170kg

40 mins on the treadmill @ speed = 6.0kmph and gradient = 0-3.0%
5 mins on the treadmill @ speed = 5.2 to 5.8 kmph and gradient = 0 for cool-down
* Resulted in 4.51km brisk walked and around 350 calories burned.

Hopefully, I can recover quickly from this session. As I reckon that I need another gym session this week to keep fit. Whilst I do not have my full strength in doing squat, I hope to fully regain most of it by May 2010.