Work Day Gym Session 13/10/2011

Work Day Gym Session 13/10/2011

I got into the gym at 12:30 pm and got off the gym about 1:45 pm.

Total time spent in the gym = 1 hour 15 minutes

My workout routine is as follows:

Standing overhead barbell press:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 40kg
1x7 @ 50kg
1x7 @ 55kg
* Failed at the last repetition for 55kg lift.

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
1x10 @ 15kg
1x10 @ 20kg

Tricep pull-downs - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 48kg
1x10 @ 55kg

Leg curls - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

30 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 185 calories burned and 9.3km cycled.

I have somewhat recover from what I had yesterday. I will push for another gym session tomorrow and will do some short distance jogging on Saturday and Sunday.