Non Work Day Gym Session 11/11/2010

Non Work Day Gym Session 11/11/2010

I got into the gym around 1:30 pm and got off the gym around 3:00pm.

Total time spent in the gym = 1 hour 30 mins

Standing barbell shoulder press:
2x10 @ 17.5kg
1x5 @ 32.5kg
1x5 @ 37.5kg
1x5 @ 40kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
* I decided to do 10 repetitions instead of 5 as someone was occupied with the smith machine.

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 55kg

Weight assisted chin ups - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg

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

30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
5 mins on the treadmill @ speed = 4.0 to 7.2 kmph and gradient = 0% for cool-down
* Resulted in 4.48km jogged, around 380 calories burned.

I will pull another gym session sometime this week. Hopefully, I will be able to do my full squats using the smith machine yet again.