Work Day Gym Session 14/10/2011

Work Day Gym Session 14/10/2011

I got into the gym at 12:30 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Flat dumbbells benchpress:
2x10 @ 16kg per arm, total = 32kg for warm-up and cool-down
1x10 @ 24kg per arm, total = 48kg
1x10 @ 28kg per arm, total = 56kg
1x10 @ 33kg per arm, total = 66kg

Pullovers:
2x10 @ 16kg for warm-up and cool-down
1x10 @ 24kg
1x10 @ 28kg
1x10 @ 33kg

Seated leg press - fixed weight:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 180kg
1x10 @ 190kg
1x10 @ 200kg

Low rows - fixed weight:
2x10 @ 31kg for warm-up and cool-down
1x10 @ 48kg
1x10 @ 55kg
1x10 @ 61kg

Benchdips:
5x10 @ body weight

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 285 calories burned and 12km cycled.

It is a Friday yet I am in the gym, pushing myself to the next level. I will pull another gym session tomorrow as I will have to come back to KL Sentral to provide transportation to my friend.