Work Day Gym Session 09/07/2010

Work Day Gym Session 09/07/2010

I got off work around 5:50 pm today which was very early. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Deadlifts:
1x10 @ 40kg for warm-up
2x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg

Barbell row:
1x10 @ 25kg for warm-up
2x10 @ 35kg
1x10 @ 37.5kg
1x10 @ 20kg for cool-down

Plate raise:
2x10 @ 5kg for warm-up and cool-down
3x10 @ 10kg

Lat-pulldown -fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 42.5kg
2x10 @ 50kg

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

Legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
2x10 @ 130kg
1x10 @ 160kg

3 mins on the treadmill @ speed = 8kmph and gradient = 0%
32 mins on the treadmill @ speed = 6kmph and gradient = 0%
* Resulted in 3.25km brisked walked , around 200 calories burned.

It has been more than a month since my last weight session. I estimated that I have lost around 20% of my full strength. I hope to regain full strength as soon as possible. As such, I might be pulling another gym session this Sunday.