Work Day Gym Session 03/01/2011

Work Day Gym Session 03/01/2011

This is my first day of gym for the year 2011. I got off work early around 6:00pm and I got into the gym around 6:15 pm and got off the gym around 7:30pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 90kg
1x5 @ 105kg
1x5 @ 110kg
* Slight improvement here, was able to do 105kg instead of 100kg for my 4th set of full squats.

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 40kg
1x5 @ 45kg
1x5 @ 50kg
* Some improvement here as well, managed to do 50kg standing barbell shoulder press.

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

Pendlay rows:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 41kg
1x5 @ 46kg
1x5 @ 50kg

20 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
10 min on the treadmill @ speed = 6.5 kmph and gradient = 0% for cool-down
* Resulted in 3.60km jogged and brisk walked, around 290 calories burned.

I was quite satisfied with today's gym session. Although I didn't not jog for 30 minutes straight, I was able to lift heavier than usual weights. As such, I am really looking forward to my next gym session either tomorrow or Wednesday.