Annual Leave Gym Session 22/12/2011

Annual Leave Gym Session 22/12/2011

I got into the gym about 3:30 pm and got out of the gym about 5:00pm.

Total time spent in the gym = 1 hour 30 minutes

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x6 @ 65kg
2x2 @ 70kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x9 @ 70kg
1x4 @ 80kg
1x2 @ 85kg
1x1 @ 85kg

Dumbbell pectoral fliers:
1x10 @ 4kg per arm, total = 8kg for warm-up
2x10 @ 8kg per arm, total = 16kg
2x10 @ 13kg per arm, total = 26kg

Dumbbell pullovers:
2x10 @ 19kg for warm-up and cool-down
1x10 @ 22kg
1x10 @ 25kg
1x10 @ 28kg

Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 70kg
2x10 @ 90kg

45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 240 calories burned and 16.1km cycled.

This is my first time using the gym in PJ Hilton as it is also under the management of Clark Hatch fitness centre. The place was significantly smaller than the gym near my office. I look forward to pull another gym session this week in that area.