Work Day Gym Session 25/05/2010

Work Day Gym Session 25/05/2010

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:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg
1x1 @ 70kg
* I was not able to do 70kg bench press today. As such, I switch to a lighter weight (ie. 50kg only)

Dumbbells chest fliers:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 14.77kg per arm, total = 29.54kg

Dumbbell pullovers:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.27kg
1x10 @ 29.54kg

Legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
1x10 @ 125kg
1x10 @ 145kg
1x10 @ 165kg

Cable narrow grip row - fixed weight:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 35kg
1x10 @ 42.5kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 42.5kg
2x10 @ 52.5kg

30 mins on the treadmill @ speed = 6.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.59km brisked walked, around 231 calories burned.

I may pull another gym session tomorrow or Thursday as I need to be at office anyways.