Work Day Gym Session 21/10/2010
I got off work around 5:45 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 6:00 pm and got off the gym around 7:30pm.
Total time spent in gym = 1 hour 30 mins
Full Squat - smith machine:
2x5 @ 42.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
Standing barbell military press:
2x5 @ 25kg for warm-up and cool-down
1x5 @ 32.5kg
1x5 @ 35kg
1x5 @ 37.5kg
Pendlay rows:
2x5 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
* For some reasons, I forget that I am supposed to do 5 repetitions only for this exercise. Old habits I guess.
Weight assisted dips - fixed weight:
1x8 @ body weight - 40kg for warm-up
2x8 @ body weight - 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 398 calories burned.
It has been 4 days since my last gym session. As such, I am quite interested to do another gym session on this weekend as I definitely need to exercise at the very least, twice per week.
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