Work Day Gym Session 10/08/2010

Work Day Gym Session 10/08/2010

I got off work around 6:45 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 7:00 pm and got off the gym around 8:30pm.

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

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg

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

Dumbbells fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
3x10 @ 13.63kg per arm, total = 27.27kg

Calf extension - fixed weight:
2x10 @ 50kg for warm-up and cool-down
1x10 @ 80kg
2x10 @ 100kg
*This was a new machine in the gym and I gave it a go, seems quite alright in targeting calves.

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

25 mins on the treadmill @ speed = 8.0kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.90km brisked walked , around 320 calories burned.

I ran out energy as I did my 30 mins usual cardiovascular session. Towards the end of 25 minutes, I decided to cut short my cardiovascular session by cooling down within 5 minutes. Overall, I am quite satisfied with my gym session today.