Work Day Gym Session 02/08/2010

Work Day Gym Session 02/08/2010

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:

Seated dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
2x10 @ 19.32kg per arm, total = 38.63kg
1x10 @ 21.59kg per arm, total = 43.18kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

Barbell shoulder press (smith machine / benchpress station):
1x10 @ 20kg for warm-up
1x10 @ 30kg
1x10 @ 32.5kg
1x10 @ 42.5kg
1x10 @ 52.5kg

Plate shoulder fliers:
2x10 @ 2.5kg per arm, total = 5kg for warm-up and cool-down
3x10 @ 5kg per arm, total = 10kg

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

Narrow grip pulley - fixed weight:
2x10 @ 20kg
1x10 @ 23.5kg
2x10 @ 28.5kg

20 mins on the treadmill @ speed = 8kmph and gradient = 0%
3 mins on the treadmill @ speed = 5.6 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 3.00km brisked walked , around 260 calories burned.

I had to cut short my cardiovascular session as I need to accompany a friend to deal with something. I hope to pull another gym session tomorrow.