Work Day Gym Session 29/11/2010
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 @ 90kg
1x5 @ 100kg
1x5 @ 110kg
*Succeeded in doing a 110kg squat for 5 repetitions.
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
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
Bench dips:
3x8 @ body weight
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 4.10km jogged, around 348 calories burned.
Some improvements for my weight sessions. Not so much for my cardiovascular session. I will pull another light gym session tomorrow as I won't be free on Wednesday.
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