Work Day Gym Session 26/11/2010
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 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I have increased the weight load for warm-up and cool-down as well as the other 2 sets of my exercise.
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 60kg
1x5 @ 70kg
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
Arms extension - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 80kg
30 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.20km jogged, around 350 calories burned.
Overall, I am quite happy with today's gym session and will be looking forward to my next gym session. However, I doubt I will performing squats for my next session. Doing squats twice a week is more than enough for me. Considering that I did 100kg squats twice this week.
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