Weekend Gym Session 25/03/2012

Weekend Gym Session 25/03/2012

I got into the gym at 2:30 pm and got off the gym about 4:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Barbell deadlifts :
2x8 @ 60kg for warm-up and cool-down
1x4 @ 80kg
1x4 @ 90kg
1x3 @ 95kg
1x2 @ 100kg

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

Standing upright barbell row:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 27.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 82kg
1x10 @ 86kg
1x10 @ 91kg

Cable cross-over
2x10 @ 13kg per arm, total = 26kg for warm-up and cool-down
1x10 @ 15kg per arm, total = 30kg
1x10 @ 23kg per arm, total = 46kg
1x10 @ 26kg per arm, total = 52kg

45 mins on the seated exercise bike @ effort level = 1
* Resulted in approximately 230 calories burned and 15km cycled.

First gym session after one week of rest. Not too shabby.