Work Day Gym Session 28/01/2011
I got off work about 6:30 pm and got into the gym about 6:45 pm. I completed my entire gym session by 8:30 pm.
Total time spent in the gym = 1 hour 15 mins
My workout routine as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 60kg
1x5 @ 65kg
1x5 @ 70kg
Bench dips:
3x10 @ body weight
Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Lighter weights today as I was still quite tired from my overseas trip earlier this week.
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 350 calories burned.
I will try to pull another gym session this Sunday. I don't like the fact that I am unable to workout during week days and have to do my gym sessions on a Friday as well as weekends.
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