Work Day Gym Session 04/07/2011

Work Day Gym Session 04/07/2011

I got into the gym about 12:40 pm, got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 20 minutes.

My workout routine as follows:

Standing overhead barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
* Finally back to 50kg for overhead barbell shoulder press.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 65kg
1x6 @ 70kg
*Almost back to 80kg benchpress. It has been awhile.

Lat pulldown - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

Triceps pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
*Using the flat bar seems to be much easier for tricep pull-downs.

5 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%

15 mins on the treadmill @ speed = 6.0 kpmh and gradient = 0.0%

* Resulted in approximately 150 calories burned and 2.1km jogged and brisk walked.

It has almost been one month since my last proper weight training session. I am quite happy that I didn't lose much strength and will strive to improve myself and hopefully meet my goals by end of this year.