Work Day Gym Session 12/04/2010

Work Day Gym Session 12/04/2010

I got off work slightly later than usual today around 6:45 pm. I got into the gym around 7:00 pm and left the gym around 8:30 pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

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

Pullover:
2x10 @ 19.32kg for warm-up and cool-down
1x10 @ 25.00kg
2x10 @ 27.27kg

Dumbbells chest fliers:
1x10 @ 5kg per arm, total = 10kg for warm-up
2x10 @ 11.36kg per arm, total = 22.72kg
2x10 @ 12.5kg per arm, total = 25kg

Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

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

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

2 mins on the treadmill @ speed = 8.0kmph and gradient = 0
28 mins on the treadmill @ speed = 6.6kmph and gradient = 0
5 mins on the treadmill @ speed = 5.0-5.8kmph and gradient = 0 for cool-down
* Resulted in 3.51km brisk walked and around 219 calories burned.

Towards the end of the gym session, I did not have enough stamina and decided to walk instead of jog the whole 30 minutes. Perhaps this was due to the acid lactic built up on Friday's 8.5km jog. Hopefully I will see better results in both my weights training and my cardiovascular training for the weeks to come.