Work Day Gym Session 29/09/2011

Work Day Gym Session 29/09/2011

I had to wake up early for today's gym session as I would be checking out of the hotel by 9 am. I got into the gym at 7:00 am and got of the gym about 8:10 am

Total time spent in the gym = 1 hour 10 mins.

My workout routine is as follows:

Lying down legpress - fixed weight:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x10 @ 100kg

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

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

Inclined barbell benchpress (smith machine):
2x10 @ 22.5kg for warm-up and cool-down
1x8 @ 42.5kg
1x8 @ 52.5kg
1x8 @ 62.5kg

Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg

30 mins on the treadmill @ speed = 8.0 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 350 calories burned and 4.1km jogged.

I will have to pull another gym session tomorrow or on the weekend to keep up with my frequent workout routine. Furthermore, I have yet to do deadlifts or squats this week.