Work Day Gym Session 09/11/2011

Work Day Gym Session 09/11/2011

After a two-day rest from doing any form of exercise, I decided to hit the gym today. I got into the gym about 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 barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x8 @ 80kg

Barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x9 @ 37.5kg

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

Triceps pulldown - fixed weight:
1x10 @ 32kg for warm-up cool-down
1x10 @ 50kg
1x10 @ 55kg
1x10 @ 59kg

Pectoral fliers - fixed weight:
1x10 @ 23kg for warm-up cool-down
1x10 @ 35kg
1x10 @ 40kg
1x10 @ 45kg

5 mins on the treadmill @ speed = 9.0 kmph and gradient = 0.0%
25 mins on the treadmill @ speed = 8.0 kmph and gradient = 0.0%
* Resulted in approximately 360 calories burned and 4.3km jogged.

I am quite happy with this gym session. I look forward in doing another session tomorrow.