Work Day Gym Session 26/08/2011

Work Day Gym Session 26/08/2011

I got into the gym about 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine as follows:

Full squats:
2x6 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x2 @ 110kg (failed)
*I was not able to do a 110kg full squat today.

Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

Bench dips:
5x10 @ body weight

Reverse pulley - cables:
2x10 @ 10kg per arm, total = 20kg for warm-up and cool down
1x10 @ 14kg per arm, total = 28kg
1x10 @ 16kg per arm, total = 32kg
1x10 @ 18kg per arm, total = 36kg

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

30 mins on the exercise bike @ effort level = 2 - 3
* Resulted in approximately 189 calories burned and 8km cycled.

I am quite happy that I was able to pull 3 gym sessions this week. However, the gym would not be available from 30th August 2011 to 1st September 2011. I can only do anotehr gym session on the 2nd of September 2011. As such, I would concentrate on performing some cardiovascular sessions during the Raya holidays.