Work Day Gym Session 04/02/2009

Work Day Gym Session 04/02/2009

I arrived at the gym about 6:30 pm and got off the gym about 8:00 pm. Total time spent working out = 1 hour 30 mins.

My workout routine as follows:

5 mins on exercise bike
* Resulted in 31 calories burned

Flat benchpress + Flat dumbbells chest fliers (Super-set):
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
1x12 @ 20kg for warm up (benchpress)
1x6 @ 14.77kg per arm, total = 29.54kg (fliers)
2x6 @ 60kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 65kg (benchpress)
1x6 @ 12.5kg per arm, total = 25.00kg (fliers)
1x6 @ 70kg (benchpress)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 75kg (benchpress)
1x6 @ 15.90kg per arm, total = 31.80kg (fliers)

Inclined benchpress + Pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 19.32 for warm up (pullovers)
1x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
2x6 @ 55kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 60kg (benchpress)
2x6 @ 29.54kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 31.18kg (pullovers)

Cable lawnmower - fixed weight + Triceps pulldown - fixed weight (Super-set):
1(2x12) @ 10kg per arm, total = 20kg for warm up(lawnmower)
1x12 @ 10kg for warm up (triceps)
1(2x6) @ 12.5kg per arm, total = 25kg (lawnmower)
1x6 @ 15kg (triceps)
1(2x6) @ 15kg per arm, total = 30kg (lawnmower)
1x6 @ 20kg (triceps)
1(2x6) @ 17.5kg per arm, total = 35kg (lawnmower)
2x6 @ 25kg (triceps)
1(2x6) @ 20kg per arm, total = 40kg (lawnmower)
1x6 @ 30kg (triceps)
1(2x6) @ 22.5 per arm, total = 45kg (lawnmower)

30 mins on crosstrainer @ effort level = 10- 11
5 mins on crosstrainer @ effort level =6-8 (cooldown)
* Resulted in 285 calories burned and about 2.5 km cross trained.

I am hopeful to pull my third session of the week tomorrow. This is my first week of this body part split routine. Do note that I have drank like 3 whey protein shakes today.