Work Day Gym Session 21/11/2011

Work Day Gym Session 21/11/2011

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:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x2 @ 65kg
*My new personal record for this weight exercise @ 65kg.

Dumbbells lateral rise:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
2x10 @ 14kg per arm, total = 28kg

Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
2x10 @ 22kg per arm, total = 44kg

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

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13.1km cycled.

I am still recovering from my legs day last Friday. I will do another gym session tomorrow, focusing on biceps and triceps.