Work Day Gym Session 31/01/2012

Work Day Gym Session 31/01/2012

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
1x10 @ 50kg
1x10 @ 60kg
1x2 @ 65kg
1x4 @ 65kg

Dumbbells shoulder fliers:
2x10 @ 8kg per arm, total = 16kg for warm-up and cool-down
1x10 @ 12kg per arm, total = 24kg
1x10 @ 14kg per arm, total = 28kg
1x10 @ 15kg per arm, total = 30kg

Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Standing dumbbells shoulder press:
2x10 @ 15kg per arm, total = 30kg for warm-up and cool-down
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 200 calories burned and 14km cycled.

Last day of January and I have only managed to pull 9 gym sessions this month. Looking forward to working out more often on February as there will be fewer holidays.