Work Day Gym Session 16/04/2012

Work Day Gym Session 16/04/2012

I got into the gym at 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 as follows:


Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x4 @ 40kg
1x5 @ 40kg
1x6 @ 50kg


Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 50kg
1x10 @ 55kg
1x8 @ 60kg

Tricep push-down - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Lat pull-down - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x8 @ 55kg

Pectoral fliers - fixed weight:
2x10 @ 14kg for warm-up and cool-down
1x10 @ 27kg
1x10 @ 35kg
1x10 @ 40kg

35 mins on the exercise bike @ effort level = 1
* Resulted in approximately 185 calories burned and 13km cycled.

It felt great to get back into weight training. I am looking forward to my next gym session.