Work Day Gym Session 28/09/2011

Work Day Gym Session 28/09/2011

I am currently in Johor Bahru for out of state work assignment. Fortunately, there is a gym in the hotel. I got into the gym about 7:30 pm and got off the gym about 8:45pm.

Total time spent in the gym = 1 hour 15 mins.

My workout routine is as follows:

Flat barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 62.5kg
1x8 @ 72.5kg
1x8 @ 82.5kg

Standing bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 32.5kg

Lat-pull down - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 25kg
1x10 @ 40kg

Seated chest press - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 55kg
1x10 @ 60kg

25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
1 min on the treadmill @ speed = 7.2 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 6.4 kmph and gradient = 0.0% for cool-down
1 min on the treadmill @ speed = 5.2 kmph and gradient = 0.0% for cool-down
* Resulted in approximately 370 calories burned and 4.3km jogged.

I would have to wake up early tomorrow to pull another gym session before I head off to my client's place. I will do some weight training as well as some jogging due to the fact that there is now exercise bike in this particular gym.