Work Day Gym Session 01/10/2010

Work Day Gym Session 01/10/2010

I got off work around 5:50 pm today which was quite early. I am excited as I will be changing my workout routine soon enough. Currently I am going thru the final cycle, did chest, biceps and triceps on Tuesday and today will focus on my back. As such, I will only need to do legs and shoulders respectively for the next session. 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 minutes

My workout routine:

Deadlifts:
1x10 @ 40kg for warm-up
2x6 @ 60kg
2x6 @ 70kg
1x6 @ 80kg

Narrow grip pulley - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 27.5kg
1x10 @ 30kg

Barbell row:
2x10 @ 30kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 50kg

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

Triceps pull-down - fixed weight
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg

One arm dumbbell rows:
2 (2x10) @ 14.77kg per arm, total = 29.54kg for warm-up and cool-down
1 (2x10) @ 19.32kg per arm, total = 38.63kg
1 (2x10) @ 20.45kg per arm, total = 40.9kg
1 (2x10) @ 21.59kg per arm, total = 43.18kg

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.50km jogged, around 360 calories burned.

I am quite exhausted from today's gym session as I really didn't had enough sleep the night before. I hope to pull another session either tomorrow or Sunday if time permits.