Work Day Gym Session 23/09/2010

Work Day Gym Session 23/09/2010

I got off work around 7:00 pm today which was quite early. I managed to do some weights training as well as a short cardiovascular session today. I got into the gym around 7:20 pm and got off the gym around 8:20pm.

Total time spent in gym = 1 hour

My workout routine as follows:

Inclined barbell bench-press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
2x10 @ 50kg

Dumbbell pullovers:
2x10 @ 19.32kg for warm-up and cool-down
2x10 @ 25kg
1x10 @ 27.27kg

Dumbbells chest fliers:
2x10 @ 10.22kg per arm, total = 20.44kg for warm-up and cool-down
1x10 @ 11.36kg per arm, total = 22.72kg
1x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg

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

Triceps pull-down - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 30kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x3 @ 60kg
1x10 @ 60kg

10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.0 to 6.0 kmph and gradient = 0% for cool-down
* Resulted in 1.50km jogged and brisked walked, around 128 calories burned.

I did not perform my full cardiovascular session as I was strap for time. I will endeavor to hit the gym tomorrow or at least during the weekend yet again.