Work Day Gym Session 10/05/2012

Work Day Gym Session 10/05/2012

I got into the gym about 12:30 pm and left the gym about 2:00 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine is as follows:

Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
2x4  @ 80kg
1x6 @ 90kg
1x1 @ 100kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x6 @ 70kg
2x5 @ 80kg

Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 25kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x10 @ 55kg

Legpress - fixed weight:
2x10 @ 89kg for warm-up and cool-down
3x10 @ 200kg


Lat-pulldown - fixed weight:
2x10 @ 30kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x9 @ 55kg

45 mins on the exercise bike @ effort level = 2
* Resulted in approximately 275 calories burned and 19km cycled. 

This was quite an intense session as I am trying to compensate of my infrequent gym sessions this week.