Work Day Gym Session 22/11/2010

Work Day Gym Session 22/11/2010

I got off work early around 6pm and I got into the gym around 6:00 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 50kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 100kg
*Finally, I managed to pull off my 100kg squat, now to try heavier weights, targeting 120kg by end of this year.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x6 @ 45kg

Lat-pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 11kg for warm-up and cool-down
1x10 @ 32kg
1x10 @ 37kg
1x10 @ 41kg

10 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
21 min on the treadmill @ speed = 6.0 kmph and gradient = 0%
* Resulted in 3.25km jogged, around 225 calories burned.

I will pull another gym session sometime this week yet again. Hopefully I would recovered by then from this gym session as soon as possible.