I got into the gym about 12:30 pm and got off about 1:45 pm.
Total time spent in the gym = 1 hour 15 mins
My workout routine is as follows:
Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x6 @ 60kg
1x6 @ 70kg
1x6 @ 75kg
1x1 @ 80kg (failed)
*Not ready for a 80kg benchpress yet.
Legpress - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 150kg
1x10 @ 180kg
1x10 @ 200kg
*Much easier exercise compared to squats.
Lat-pulldown - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
30 mins on the exercise bike @ effort level = 5
* Resulted in approximately 160 calories burned and 10km cycled.
* Resulted in approximately 160 calories burned and 10km cycled.
I will have to pull another 2 to 3 gym sessions this week in order to meet my ultimate goal which is to lose substantial body fat by October 2011.
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