It has been 4 days since my last gym session. I was recovering from that 30 minutes run for some reasons. Again, due to time constraint, I have decided to pull another gym session during lunch time. Looks like this might have to be my workout routine from now onwards.
I got into the gym about 12:45 pm and got out of the gym around 1:45pm.
Total time spent in the gym = 1 hour
My workout routine is as follows:
Full Squat - squat rack:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 85kg
1x6 @ 90kg
1x6 @ 90kg
Flat benchpress:
2x6 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 65kg
Plate raise:
2x10 @ 5 kg for warm-up and cool-down
2x10 @ 10kg
1x10 @ 15kg
7 mins on the treadmill @ speed = 8.0 kmph and gradient = 0%
8 mins on the treadmill @ speed = 6.0kmph and gradient = 0% for cool-down
8 mins on the treadmill @ speed = 6.0kmph and gradient = 0% for cool-down
* Resulted in 1.50km jogged, around 122 calories burned.
I was unable to jog for 15 minutes straight. Perhaps this was due to the short rest period for each of my weight exercise above. I will pull another gym session tomorrow during lunch as well.
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