Work Day Gym Session 26/04/2010

Work Day Gym Session 26/04/2010

I got off work today on the usual time around 6:30 pm, I got into the gym around 6:45pm and got off the gym around 8:30 pm.

Total time spent in gym = 1 hour 45 mins.

My workout routine as follows:

Standing barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 25kg

Standing tricep overhead press:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 29.54kg

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

Skull crusher:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 30kg

Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 12.5kg per arm, total = 25kg
2 (2x10) @ 13.63kg per arm, total = 27.27kg

Narrow grip pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 47kg

29 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 mins on the treadmill @ speed = 10 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km brisked walked and jogged, around 410 calories burned.

I am hoping to pull another gym session either tomorrow or Wednesday, I can no longer slack off from gym training as this is the first weight training I have pull since the week before.