Work Day Gym Session 10/05/2010

Work Day Gym Session 10/05/2010

I got off work early today around 6:10 pm, got into the gym around 6:30pm and got off the gym around 8:00 pm.

Total time spent in gym = 1 hour 30 mins.

My workout routine as follows:

Deadlifts:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg

Barbell rows:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 40kg

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

Alternate dumbbells curls:
2 (2x10) @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 13.63kg per arm, total = 27.27kg

Narrow grip pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

35 mins on exercise bike @ effort level = 5, maintain rpm at 50 and above
* Resulted in 5km cycled, around 160 calories burned.

I was unable to do my usual runs today as I ran out of breath from performing the deadlifts earlier. I need to regain my full strength as well as my stamina as soon as possible. I hope to pull another gym session either tomorrow or Wednesday.