Public Holiday Gym Session 01/05/2012

Public Holiday Gym Session 01/05/2012

I got into the gym about 3:30 pm and left the gym about 5:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Full barbell squats:
2x8 @ 60kg for warm-up and cool-down
1x8 @ 80kg
1x6 @ 90kg
1x4 @ 100kg
1x3 @ 110kg
*It has been awhile since I did any squats.

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x8 @ 60kg
2x5 @ 70kg
1x4 @ 80kg

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

Tricep push-down (rope attachment - fixed weight:
2x10 @ 35kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg

Pectoral fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 35kg
1x10 @ 40kg

45 mins on the exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.

I had to pull a gym session on my birthday as I was busy for the last few days.