Work Day Gym Session 06/09/2010

Work Day Gym Session 06/09/2010

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:

Dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 13.63kg per arm, total = 27.27kg
2x10 @ 19.31kg per arm, total = 38.63kg

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Dumbbells shoulder fliers:
2x10 @ 11.36kg per arm, total = 22.72kg for warm-up and cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 14.77kg per arm, total = 29.54kg

Wide grip pulley - fixed weight:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 33kg
1x10 @ 40kg
1x10 @ 47kg

Clean and press:
2x10 @ 17.5kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 32.5kg
1x6 @ 40kg

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

30 mins on the treadmill @ speed = 8.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.60km jogged and brisk walked, around 385 calories burned.

I will try to pull another gym session tomorrow as I will need to do at least two gym sessions this week. Also, I am looking forward to this Friday as it is a public holiday for Malaysia.