Weekend Gym Session 18/07/2011
I got into gym about 11:00 am today and got off the gym about 12:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x6 @ 50kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 65kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 180kg
2x10 @ 200kg
*Maximum weight load for this exercise, there are no longer any more plates that I can add for this.
Leg curls - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 55kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 188 calories burned and 8.5km cycled.
Meager improvements compared to last week. Although I did not pull 5 gym sessions, I managed to do 4 gym sessions with some decent weight load. Unfortunately, I will only be able to do 3 gym sessions next week or 4 tops, if I can get back from Malaccca before 5pm.
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