I had to pull the gym session after work today as I had a lunch appointment earlier. I got into the gym about 6:30 pm. Prior to that, I took two scoops of whey protein. I got off the gym about 8:00 pm.
Total time spent in the gym = 1 hour 30 minutes.
My workout routine is as follows:
Deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
Tricep-pulldowns - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Standing easy bar bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg
Pectoral fliers - fixed weight:
2x10 @ 18kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 30kg
1x10 @ 35kg
40 mins on the exercise bike @ effort level = 2
* Resulted in approximately 230 calories burned and 11km cycled.
I was quite happy that I am able to do more today that usual. I'll to do another session on the weekend if possible.
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