Work Day Gym Session 20/08/2010

Work Day Gym Session 20/08/2010

Again, it has been almost three days 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 6:00 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 6:15 pm and got off the gym around 8:00pm.

Total time spent in gym = 1 hour 45 mins

My workout routine as follows:

Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 70kg
2x6 @ 80kg

Barbell row:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg

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

Lat-pulldown - fixed weight:
1x10 @ 19kg for warm-up
1x10 @ 26kg
2x10 @ 33kg
1x10 @ 40kg

Alternate dumbbell row:
2 (2x10) @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1 (2x10) @ 17.04kg per arm, total = 34.09kg
1 (2x10) @ 18.18kg per arm, total = 36.36kg
1 (2x10) @ 20.45kg per arm, total = 40.90kg

Leg extension - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 65kg
1x10 @ 75kg

30 mins on the treadmill @ speed = 8kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0% for cool-down
* Resulted in 4.45km brisked walked , around 375 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 weekend.