Work Day Gym Session 21/10/2011
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:
Full barbell squat:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 90kg
1x7 @ 100kg
1x3 @ 110kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x8 @ 60kg
1x8 @ 70kg
Seated legpress - fixed weight:
2x10 @ 100kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 190kg
1x10 @ 200kg
Leg raise:
4x10 @ body-weight
1x15 @ 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 275 calories burned and 17km cycled.
I am not happy with my current results as I am not lean enough. As such, I will have to do some cardiovascular exercises during the weekend and may have to pull another gym session on Sunday.
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