Work Day Gym Session 19/07/2010

Work Day Gym Session 19/07/2010

I got off work around 6:30 pm today which was very quite alright. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 6:45 pm and got off the gym around 8:15pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg

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

Lat pull-down - fixed weight:
2x10 @ 30kg
1x10 @ 45kg
2x10 @ 50kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 50kg

Leg curls -fixed weight:
2x10 @ 26kg
1x10 @ 35kg
1x10 @ 45kg
1x10 @ 55kg

Dumbbells chest fliers:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
3x10 @ 12.5kg per arm, total= 25kg

15 mins on the treadmill @ speed = 8kmph and gradient = 0%
20 mins on the treadmill @ speed = 6kmph and gradient = 0% for cool-down
* Resulted in 3.99km brisked walked , around 280 calories burned.

I felt great after doing weights today. Although I have the tendency to treat weights as if it were cardiovascular training, by giving myself very little time to rest in between sets and exercise. I hope to pull another gym session tomorrow or at least on Wednesday.