Work Day Gym Session 18/11/2011
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:
Full squats:
2x2 @ 20kg for testing
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x4 @ 100kg
1x4 @ 110kg
1x2 @ 120kg
1x1 @ 120kg
Seated leg press - fixed weight:
2x10 @ 102kg for warm-up and cool-down
1x10 @ 160kg
1x10 @ 170kg
1x10 @ 184kg
Leg extension - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 65kg
Lat-pulldown - fixed weight:
1x10 @ 30kg for warm-up
1x10 @ 50kg
* I was too tired to do any more weight training exercises.
45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 245 calories burned and 18.1km cycled.
I am quite happy with today's gym session as I was able to squat 120kg for 3 repetitions. I reckon that my legs will take some time to recover.
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