Work Day Gym Session 08/12/2010
I got off work early around 6:00pm and I got into the gym around 6:30 pm and got off the gym around 8:00pm.
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 @ 80kg
1x5 @ 90kg
1x5 @ 100kg
* I had to tone down the squats as I have just recovered from having diarrhea.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 100kg
1x2 @ 100kg
*Some improvements here albeit not being able to do the 5 repetitions straight.
Flat dumbbells benchpress:
1x10 @ 11kg per arm, total = 22kg for warm-up
1x10 @ 22kg per arm, total = 44kg
Flat barbells benchpress:
1x10 @ 20kg for cool-down
1x5 @ 60kg
1x5 @ 70kg
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 4.05km jogged, around 360 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 Friday.
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