Work Day Gym Session 17/12/2010
I got off work early around 5:30pm 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
*Maintaining a 110kg squat for 5 repetitions.
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x3 @ 105kg
1x1 @ 100kg
1x1 @ 90kg
*Some improvements here but was short lived.
Bench dips:
3x8 @ body weight
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
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. Looking forward to the next gym session, probably next Tuesday.
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