Work Day Gym Session 16/08/2010

Work Day Gym Session 16/08/2010

It has been almost one week since my last workout entry. As such, I decided that I have to hit the gym today no matter what. I got off work around 7 pm today which was 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:

Standing barbell bicep curls:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 27.5kg

Standing overhead dumbbell triceps extension:
2x10 @ 21.59kg for warm-up and cool-down
1x10 @ 27.27kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
2x10 @ 30kg

Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 12.5kg per arm, total = 25kg
2 (2x10) @ 13.63kg per arm, total = 27.22kg

Narrow grip pulley - fixed weight:
2x10 @ 22kg for warm-up and cool-down
2x10 @ 25.5kg
1x10 @ 30.5kg

Seated legpress - fixed weight:
2x10 @ 85kg for warm-up and cool-down
1x10 @ 165kg
2x10 @ 195kg

30 mins on the treadmill @ speed = 8kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 7.2kmph and gradient = 0% for cool-down
* Resulted in 4.50km brisked walked , around 380 calories burned.

Today was a good day, I managed to do my usual weight session and a 30 minutes jog thereafter. I will definitely endeavor to hit the gym yet again during this week.