Work Day Gym Session 27/12/2010

Work Day Gym Session 27/12/2010

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 @ 95kg
1x4 @ 110kg
1x1 @ 110kg
* Failed at fourth rep, decided to do one rep to compensate.

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
2x10 @ 41kg
1x10 @ 46kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 11kg
1x10 @ 15kg

45 mins on the exercise bike @ speed = 66 to 75 rpm and level = 8
* Resulted in 14.49km cycled, around 300 calories burned.

I have yet to fully recover from my flu. I opt for the exercise bike instead of my usual treadmill session. Further, I did not manage to squat as heavy as before. I hope to pull yet another gym session tomorrow as well as Thursday.