Work Day Gym Session 05/01/2012
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
2x8 @ 50kg
2x4 @ 65kg
1x2 @ 67.5kg
Plate rise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Standing dumbbells shoulder press:
2x10 @ 17kg per arm, total = 34kg for warm-up and cool-down
1x10 @ 22kg per arm, total = 44kg
1x10 @ 24kg per arm, total = 48kg
Triceps push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
10 mins on the exercise bike @ effort level = 2
20 mins on the exercise bike @ effort level = 1
* Resulted in approximately 190 calories burned and 9.8km cycled.
Quite happy with today's gym session as I was quite tensed during work today.
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Breathe in through your nose while keeping your back straight and then breathe out while pulling your navel up and in without moving your spine. Do this twelve times and repeat for three sets to get a good abdominal and core workout.
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