Work Day Gym Session 20/10/2011

Work Day Gym Session 20/10/2011

I got into the gym about 12:20 pm and got off the gym about 2:00 pm.

Total time spent in the gym = 1 hour 40 minutes

My workout routine is as follows:

Flat Barbell benchpress :
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x8 @ 65kg
1x8 @ 70kg
1x1 @ 80kg failed
* Failed at the first repetition for 80kg lift.

Bench dips:
5x10 @ body weight

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

Triceps pull-down - fixed weight:
2x10 @ 23kg for warm-up and cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

Cable row - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

45 mins on the exercise bike @ effort level = 2
1 mins on the exercise bike @ effort level = 1 for cool-down
* Resulted in approximately 265 calories burned and 13km cycled.

I'll need to pull another gym session tomorrow. Furthermore, I will need to do some squatting.