Work Day Gym Session 11/04/2011

Work Day Gym Session 11/04/2011

I got off work about 6pm today, this is considered quite early compared to March 2011. I got into the gym about 6:30 pm and got out of the gym around 7:45pm.

Total time spent in the gym = 1 hour 15 mins

My workout routine is as follows:

Deadlifts:

2x5 @ 60kg for warm-up and cool-down

1x5 @ 70kg

1x5 @ 75kg

1x5 @ 80kg

* Much weaker than usual, hope to see some improvements in the future.

Inclined benchpress:

2x10 @ 20kg for warm-up and cool-down

1x5 @ 50kg

1x5 @ 60kg

1x5 @ 65kg

Cable crossover - fixed weight:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 23kg per arm, total = 46kg
1x10 @ 27kg per arm, total = 54kg
1x10 @ 32kg per arm, total = 64kg

Plate raise:

2x10 @ 5 kg for warm-up and cool-down

2x10 @ 10kg

1x10 @ 15kg

30 mins on cross trainer @ level = 10 out of 20 and maintaining speed at 70-80 spm
1 min on cross trainer @ level = 5 out of 20 for cool-down
* Resulted in 1km strided, around 198calories burned.

I am quite satisfied with this gym session with the exception of my weaker deadlifts. Also, that I managed to do two gym sessions in a row. I look forward into pulling another 2 gym sessions this week.