Work Day Gym Session 21/05/2012

Work Day Gym Session 21/05/2012

I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg 

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

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

Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg


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

35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled. 

The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.