Work Day Gym Session 07/10/2010

Work Day Gym Session 07/10/2010

I got off work around 6:15 pm today which was quite early. Today I will focus on my shoulders. As such, I will only need to do legs for my next session. I got into the gym around 6:00 pm and got off the gym around 8:30pm.

Total time spent in gym = 2 hours 15 minutes

My workout routine:

Barbell shoulder press:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg
2x10 @ 42.5kg

Dumbbells shoulder press:
2x10 @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1x10 @ 14.77kg per arm, total = 29.54kg
1x10 @ 17.05kg per arm, total = 34.09kg
1x10 @ 19.32kg per arm, total = 38.64kg

Dumbbell shoulder fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 13.63kg per arm, total = 27.26kg

Lat-pull down - fixed weight:
2x10 @ 26kg
1x10 @ 40kg
1x10 @ 47kg
1x10 @ 50kg

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

Upright barbell row:
2x10 @ 10kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg

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 4.55km jogged, around 365 calories burned.

This gym session was pretty refreshing to me as I have not hit the gym for the past five days. I can't wait to complete my final routine tomorrow which I will primarily focus on legs.