Work Day Gym Session 05/06/2012

Work Day Gym Session 05/06/2012

I got into the gym about 3:30 pm this morning and left the gym about 5:00 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
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg

Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg

Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg 

Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg

40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.

Good effort today.