Work Day Gym Session 28/09/2010

Work Day Gym Session 28/09/2010

I got off work around 6:30 pm today which was quite early. I managed to do some weights training as well as my usual cardiovascular session today. 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 minutes

My workout routine as follows:

Standing overhead dumbbell extension:
2x10 @ 22.72kg for warm-up and cool-down
1x10 @ 27.27kg
2x10 @ 31.81kg

Standing barbell bicep curls:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 25kg
1x10 @ 27.5kg

Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg

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

Legs extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

Dumbbell bicep curls:
2 (2x10) @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
1 (2x10) @ 11.36kg per arm, total = 22.72kg
1 (2x10) @ 12.5kg per arm, total = 25kg
1 (2x10) @ 14.77kg per arm, total = 29.54kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 5.2 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 399 calories burned.

I am quite satisfied with today's gym session as I really didn't feel like hitting the gym today. I hope to pull another session either tomorrow or Thursday if time permits.