Work Day Gym Session 29/10/2010
I got off work around 4:00 pm today which was very early. This is because it was my last day and I have returned my laptop to IT department. I managed to do some weights training as well as my usual cardiovascular session today. I got into the gym around 4:00 pm and got off the gym around 5:30pm.
Total time spent in gym = 1 hour 30 mins
Full Squat - smith machine:
2x5 @ 52.5kg for warm-up and cool-down
1x5 @ 72.5kg
1x5 @ 82.5kg
1x5 @ 92.5kg
Flat barbell benchpress:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 60kg
1x5 @ 70kg
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
Weight assisted dips - fixed weight:
1x8 @ body weight - 26kg 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 4.53km jogged, around 399 calories burned.
I will pull another gym session this Sunday. Hopefully I would recovered by then from the squats and deadlifts I performed today.
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