Weekend Gym Session 06/11/2010
After almost one week of absence from the gym, I was finally able to hit the gym today. I got into the gym around 4:00 pm and left the gym around 5:15 pm.
Total time spent in the gym = 1 hour 15 mins
Full Squat - smith machine:
2x5 @ 52.5kg 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
2x5 @ 32.5kg
1x5 @ 40kg
1x2 @ 40kg failed set
Pendlay rows:
2x5 @ 20kg for warm-up and cool-down
2x10 @ 40kg
1x10 @ 45kg
Weight assisted chin up - fixed weight:
1x8 @ body weight - 26kg for warm-up
2x8 @ body weight - 19kg
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.
I am feeling a lot better with my squats now. I will try to do 100kg full squat in the coming weeks. I hope to progress back to 120kg by the end of this year.
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