Work Day Gym Session 07/09/2011

Work Day Gym Session 07/09/2011

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 is as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 70kg
1x1 @ 80kg (failed)
1x5 @ 80kg
*Feeling tired from yesterday's gym session.

Bench dips:
5x10 @ body weight

Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Lat-pull down - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Standing Dumbbell Overhead Triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 33kg

30 mins on the exercise bike @ effort level = 2
* Resulted in approximately 192 calories burned and 8km cycled.

Done for the day, can't wait for my next session. I believe the next workout will be harder and even more grueling than this one.