Work Day Gym Session 09/09/2010

Work Day Gym Session 09/09/2010

I got off work around 5:45 pm today which was quite early. I managed to do a full blast gym session today, both cardiovascular and weights training. I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in gym = 1 hour 30 mins

My workout routine as follows:

Full squat - Smith Machine:
1x10 @ 32.5kg for warm-up
1x10 @ 52.5kg
1x10 @ 72.5kg
1x10 @ 82.5kg
1x10 @ 42.5kg for cool-down

Lat-pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

Triceps pull-down (rope) - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg

Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
1x10 @ 180kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 65kg

Leg curls - fixed weight:
2x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

15 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.00km jogged and brisked walked, around 297 calories burned.

I did not perform my squats as well as I did before. Perhaps, I was rushing too much as I didn't rest much one after each set of squats. Hopefully, I won't need to take 2-3 days fully recover from today's gym session (ie. Legs' day). I am going to hit the gym yet again sometime this weekend.