Weekend Gym Session 18/12/2011

Weekend Gym Session 18/12/2011

As I had to do some work in the office, I came to the office about 11 am and did my work until 2 pm. I decided to pull a gym session and get back to work thereafter. I got into the gym about 1:30 pm and got back to the office about 3:00 pm.

Total time spent in the gym = 1 hour 30 mins

My workout routine is as follows:

Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x6 @ 60kg
1x4 @ 65kg
1x1 @ 70kg
* Failed at 70kg.

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

Standing dumbbells shoulder press:
2x10 @ 14kg per arm, total = 28kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
2x8 @ 22kg per arm, total = 44kg
1x1 @ 24kg per arm, total = 48kg

Dumbbells lateral rise:
1x10 @ 4kg per arm, total = 8kg for warm-up
1x10 @ 8kg per arm, total = 16kg
2x10 @ 10kg per arm, total = 20kg
1x10 @ 14kg per arm, total = 28kg

45 mins on the seated exercise bike @ effort level = 2
* Resulted in approximately 262 calories burned and 14.4km cycled.

I am quite happy with today's gym session. However, I must push for more sessions as I am not very consistent this month.