Work Day Gym Session 22/02/2012

Work Day Gym Session 22/02/2012

I got into the gym about6:30 pm today and got off the gym about 8:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Standing barbell shoulder press :
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 55kg
1x8 @ 60kg
1x6 @ 65kg
1x1 @ 70kg
*Failed at 70kg.

Standing dumbbells shoulder fliers:
2x10 @ 15kg per arm, total = 30kg for warm-up and cool-down
1x10 @ 17kg per arm, total = 34kg
1x10 @ 19kg per arm, total = 38kg
1x10 @ 22kg per arm, total = 44kg

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

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

45 mins on the exercise bike @ effort level = 1
* Resulted in approximately 240 calories burned and 14.5km cycled.

I am quite happy with today's gym session eventhough I failed to do the 70kg barbell shoulder press.