Work Day Gym Session 11/06/2012

Work Day Gym Session 11/06/2012

I got into the gym about 9:30 am this morning and left the gym about 11:00 am.

Total time spent in the gym = 1 hour 30 minutes

My workout routine as follows: 

Barbell Deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x4 @ 90kg
1x4 @ 100kg
1x2 @ 110kg 

Inclined Barbell Benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
1x3 @ 80kg

Hanging Leg Raise:
5x10 @ bodyweight

Chin-ups:
1x6 @ bodyweight less 30kg

Dips:
1x5 @ bodyweight less 30kg

Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg

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

Can't wait for the next gym session.