I got into the gym about 12:30 pm and got off the gym about 1:50 pm.
Total time spent in the gym = 1 hour 20 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg
Bench dips:
5x10 @ body weight
Low row - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg
Cable row - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 51kg
1x10 @ 57kg
1x10 @ 64kg
20 mins on the treadmill @ speed = 6.0 kmph and gradient = 0.0%
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%
* Resulted in approximately 163 calories burned and 3.1km jogged.
10 mins on the treadmill @ speed = 6.5 kmph and gradient = 0.0%
* Resulted in approximately 163 calories burned and 3.1km jogged.
My legs are very tired and numb from the last workout. Tomorrow will be the last working day for this week as Friday is a public holiday. I will definitely have to pull another gym session tomorrow.
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