Work Day Gym Session 30/09/2011

Work Day Gym Session 30/09/2011

Finally, I am back in office and I had to do another gym session today. I got into the gym about 12:30 pm and I got off the gym about 1:50 pm.

Total time spent in the gym = 1 hour 20 minutes

My workout routine is as follows:

Standing overhead shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x8 @ 45kg
1x7 @ 50kg

Bench dips:
5x10 @ body weight

Chin-ups:
1x1 @ body weight
1x2 @ body weight
*Was too tired to do chin ups, hopefully can get back to 6 repetitions of chin-ups

Triceps pulldowns - fixed weight:
2x10 @ 37kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 60kg

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

40 mins on the exercise bike @ effort level = 1-2
* Resulted in approximately 220 calories burned and 12.56km cycled.

My 4th gym session of this week. I will try and pull another gym session on Sunday if possible. I would have to do some squatting as it has been awhile since my last squatting exercise.