Work Day Gym Session 12/10/2010

Work Day Gym Session 12/10/2010

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 9:00pm.

Total time spent in gym = 2 hours

My workout routine as follows:

Full Squat - smith machine:
1x10 @ 32.5kg for warm-up
1x10 @ 52.5kg
1x10 @ 62.5kg
1x10 @ 72.5kg
1x7 @ 82.5kg
* There was something wrong with the smith machine when I performed my last set. I had a hard time ascending for the 8th repetition.

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

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

Calf extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 65kg
1x10 @ 85kg

Leg extension - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 60kg
1x10 @ 65kg
1x10 @ 70kg

4 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
26 mins on the treadmill @ speed = 6.5 kmph and gradient = 0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 3.2km brisk-walked, around 220 calories burned.

I'll need to pull another gym session the next day and also perform 2 more weights exercise for my legs.