Work Day Gym Session 04/05/2010

Work Day Gym Session 04/05/2010
I got off work around 7:00 pm today, later than usual. I was going to do a full blast gym session today, both cardiovascular and weights training. Unfortunately, time was not at my side. As such, I had to cut short my gym session to an hour instead of 1 hour 30 mins.

Total time spent in the gym = 1 hour.

My workout routine as follows:

Dumbbells shoulder press:
2x10 @ 14.77kg per arm, total = 29.54kg for warm-up and cool-down
1x10 @ 20.45kg per arm, total = 40.90kg
2x10 @ 22.72kg per arm, total = 45.45kg

Dumbbells shoulder fliers:
3x10 @ 11.36kg per arm, total = 22.72
2x10 @ 12.5kg per arm, total = 25kg

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

Barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x4 @ 40kg
* I did not have enough stamina to push for the final set

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

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

Due to the fact that I did not have enough time, I had to skip my cardiovascular session entirely today. I should be able to pull another gym session today after work. Hopefully I do not need to work as late as today.