It is a Friday and it is extremely difficult to push myself into the gym. Fortunately, I was able to pull a gym session during lunch time.
I got into the gym about 12:30 pm and got out of the gym about 1:30 pm.
Total time spent in the gym = 1 hour.
My workout routine is as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
* Doing a little better on this.
Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 60kg
Bench Dips:
5x10 @ bodyweight
Lat pull-down - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 25kg for cool-down
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 5.0kmph and gradient = 0.0% for cool-down
* Resulted in approximately 230 calories burned and 3.4km jogged and brisk walked.
Judging from today's cardiovascular session, I am not ready for the incoming 10km jog on 26 June 2011. I need to pick-up the pace and train more frequently.
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