Work Day Gym Session 18/05/2010

Work Day Gym Session 18/05/2010

I got off work around 7:00 pm today, again later than usual. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 7:15pm and got off the gym around 9:00pm.

Total time spent in gym = 1 hour 45 mins

My workout routine is as follows:

Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 200kg

Wide grip pulley - fixed weight:
2x10 @ 33kg for warm-up and cool-down
2x10 @ 47kg
1x10 @ 57kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 70kg

Full squat - smith machine:
2x10 @ 42.5kg
1x10 @ 52.5kg
1x10 @ 82.5kg
1x7 @ 92.5kg
*I could not push more reps for the final set as I was kinda worn out by then.

Triceps pull-down (rope) - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 27.5kg

30 mins on the treadmill @ speed = 6.4 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.20km brisked walked , around 210 calories burned.

I hope to pull another gym session and also to work out more frequently from now onwards. I am trying to do at least 3 sessions of gym each week.