Work Day Gym Session 06/09/2011

Work Day Gym Session 06/09/2011

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:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 27.5kg
1x10 @ 30kg

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

Tricep-pulldown - fixed weight:
1x10 @ 23kg for warm-up
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 27kg for cool-down

Deadlifts:
2x5 @ 60kg for warm-up and cool-down
1x5 @ 70kg
1x5 @ 80kg
1x5 @ 90kg
*Still aiming for a 100kg deadlift with proper form.

Pectoral fliers - fixed weight:
1x10 @ 20kg for warm-up
1x10 @ 28kg
1x10 @ 36kg
1x10 @ 40kg
1x10 @ 30kg for cool-down

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 175 calories burned and 7km cycled.

I am ready for my next gym session, bring it on.