Work Day Gym Session 05/08/2010

Work Day Gym Session 05/08/2010

I got off work around 6:30 pm again 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 work routine as follows:

Full squat (Smith machine):
2x10 @ 32.5kg for warm-up and cool-down
1x10 @ 52.5kg
1x10 @ 72.5kg
1x8 @ 92.5kg
*It has been awhile since the last time I did squats. I hope to hit 100kg soon enough again.

Tricep pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 30kg

Inclined legpress:
2x10 @ 80kg
2x10 @ 120kg
1x10 @ 160kg

Legs extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 57kg

Leg curls - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 45kg

Lat-pulldown (narrow grip) - fixed weight:
2x10 @ 33kg
1x10 @ 40kg
2x10 @ 47kg

35 mins on the treadmill @ speed = 6kmph and gradient = 0%
* Resulted in 3.20km brisked walked , around 200 calories burned.

I ran out energy as I did my 30 mins usual cardiovascular session. The squats have definitely taking a toll on my stamina. I hope to see some improvements in the future with frequent gym sessions and sufficient rest.