Weekend Gym Session 26/05/2012

Weekend Gym Session 26/05/2012

I got into the gym about 10:00 am this morning and left the gym about 12:00 pm.

Total time spent in the gym = 2 hours

My workout routine as follows:

Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10  @ 80kg
1x8 @ 90kg
1x6 @ 100kg
1x4 @ 110kg
1x3 @ 110kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x3 @ 90kg

Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Lat-pulldown - fixed weight:
1x10 @ 10kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg

Hanging leg raise:
5x10 @ body weight

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

This was quite an intense session and I will pull another tomorrow morning.