Work Day Gym Session 21/05/2010

Work Day Gym Session 21/05/2010

I got off work later than everyone at work today ie. around 6:50 pm. Subsequently, I got into the gym around 7:00pm and got off the gym around 8:30 pm.

Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Dumbbell bicep curls + Standing overhead tricep extensions (Super-set):
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down (biceps)
2x10 @ 20.45kg for warm-up and cool-down (triceps)
1 (2x10) @ 12.5kg per arm, total = 25kg (biceps)
1x10 @ 25kg (triceps)
2 (2x10) @ 14.77kg per arm, total = 29.54kg (biceps)
1x10 @ 29.54kg (triceps)
1x10 @ 31.81kg (triceps)
* In order to save some time, I have decided to use super-sets for this two weight exercise.

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

Leg curls - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg

Standing barbell bicep curls:
2x10 @ 20kg for warm-up and cool-down
3x10 @ 25kg
* By the time I started this I ran out of breath thus was unable to do this in proper form.

Skullcrushers:
2x10 @ 22.5kg
1x10 @ 25kg
2x10 @ 32.5kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.6 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.51km brisked walked and jogged, around 380 calories burned.

I may pull another gym session this weekend as I need to do some work in the office. Frankly, I really hate working on weekends.