Annual Leave Day Gym Session 13/12/2010

Annual Leave Day Gym Session 13/12/2010

I was on leave from work today. I have not hit the gym since last Wednesday and I decided that I would need to do some exercises today. I head off to the gym around 4:50 pm. I got into the gym around 5:30pm and got off the gym around 7:00pm.

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
* I didn't expect to be able to do a 110kg squat today.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 35kg
1x5 @ 40kg
1x5 @ 45kg

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Inclined barbells benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 50kg
1x5 @ 60kg

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%
1 min on the treadmill @ speed = 6.0 kmph and gradient = 0% for cool-down
* Resulted in 4.05km jogged, around 360 calories burned.

I had to do this gym session as I will be heading for a buffet tomorrow and may not be able to do another gym session on Wednesday as well. I felt great after being able to do that 110kg squats again.