Public Holiday Gym Session 07/02/2012

Public Holiday Gym Session 07/02/2012

I got into the gym during lunch today about 12:30 pm. I left the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
*Super-set with skullcrushers.

Skullcrushers:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
*Super-set with standing barbell bicep curls.

Dumbbell triceps extension:
2x10 @ 22kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 30kg

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

Dumbbell bicep curls:
2(2x10) @ 8kg per arm, total = 16kg
2(2x10) @ 13kg per arm, total = 26kg
1 (2x8) @ 18kg per arm, total = 36kg

30 mins on the treadmill @ speed = 8kmph and gradient = 0
5 mins on the treadmill @ speed = 6kmph and gradient = 0 for cool-down
* Resulted in approximately 445 calories burned and 4.5km jogged.

I am quite satisfied with today's gym session. I look forward in pulling several more this week.