It was a Friday and I haven't done much since Monday's gym session. I got into 12:30 pm and got off gym about 1:45 pm.
Total time spent in the gym = 1 hour 15 mins.
My workout routine as follows:
Full squat:
1x6 @ 60kg for warm-up
2x6 @ 80kg
1x6 @ 100kg
1x3 @ 110kg
*Failed at 3rd repetition while performing the 110kg squat.
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
Cable row - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 65kg
Triceps pulldown- fixed weight:
2x10 @ 23kg
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 180 calories burned and 10km cycled.
I took whey protein as my lunch replacement due to the fact that I have no time for lunch. I will continue to do so for next week, preferably exercising more than twice per week.
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