Annual Leave Day Gym Session 23/07/2010

Annual Leave Day Gym Session 23/07/2010

I took a day off today as I had to do something personal during the day. Upon finishing my ordeal, I decided I had to hit the gym today no matter what. I got into the gym around 7:45pm and got out of the gym around 9:00pm

Total time spent in the gym = 1 hour 15 mins.

My workout routine as follows:

Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
2x10 @ 22.5kg
1x10 @ 27.5kg

Dumbbell triceps overhead extension:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 29.54kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 27.5kg
1x10 @ 32.5kg

Dual grip pulley - fixed weight:
2x10 @ 26kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg

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

20 mins on the treadmill @ speed = 8kmph and gradient = 0%
15 mins on the treadmill @ speed = 6kmph and gradient = 0% for cool-down
* Resulted in 4.10km brisked walked , around 300 calories burned.

Today was a good day, I managed to complete my personal ordeal and hit the gym thereafter. I was hoping to hit the gym yesterday or the day before. Fortunately, I managed to pull one today. I will definitely endeavor to hit the gym yet again during the weekend.