Work Day Gym Session 08/02/2011

Work Day Gym Session 08/02/2011

I got off work about 6:30 pm and got into the gym about 6:45 pm. I completed my entire gym session by 8:00 pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Full Squat - squat rack:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x5 @ 90kg
1x1 @ 100kg (failed)
1x4 @ 100kg
*Almost back to normal. However, that failing 1 rep at 100kg might be quite dangerous.

Standing barbell shoulder press:
2x5 @ 20kg for warm-up and cool-down
1x5 @ 30kg
1x5 @ 40kg
1x5 @ 45kg

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x5 @ 50kg
1x5 @ 55kg
1x5 @ 60kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg

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 4.00km jogged, around 355 calories burned.

I performed terribly at cardiovascular exercise today. I didn't had enough stamina and had to stop almost every 3-4 mins to rest and catch my breath. I am gonna try to workout tomorrow if I am able to.