Weekend Gym Session 08/10/2011

Weekend Gym Session 08/10/2011

I had to attend a briefing this morning. Since this briefing ended early, I decided to hit the gym. I got into the gym about 11:45pm and got out of the gym at 1:30 pm.

Total time spent at the gym = 1 hour 45 minutes

My workout routine is as follows:

Full squats:
2x8 @ 60kg for warm-up and cool-down
1x7 @ 90kg
1x7 @ 95kg
1x6 @ 100kg
*Increased the repetition for lighter squats.

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

Bench dips:
5x10 @ body weight

Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 36kg
1x10 @ 41kg
1x10 @ 48kg

Low row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 284 calories burned and 13.95km cycled.

I am happy that I was able to pull three gym sessions this week. However, I would want to do another tomorrow if I am able to allocate 2-3 hours for another gym session.