Work Day Gym Session 06/02/2009

Work Day Gym Session 06/02/2009

I got into the gym at 6:30 pm and left the gym at 8:00 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

5 mins on inclined strider @ effort level = 10
* Resulted in 51 calories burned

Squat (full) + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm up (squats)
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
2x6/10 @ 60kg (Squats)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 80kg (Squats)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
1x6 @ 90kg (Squats)
1x6 @ 13.63g per arm, total = 27.27kg (fliers)
1x4 @ 100kg (Squats) and 1x6 (bodyweight only)
1x6 @ 14.77g per arm, total = 29.54kg (fliers)

Dumbbells shoulder press + Dumbbells shrugs (Super-set):
1x12 @ 11.36kg per arm, total = 22.72kg for warm up (press)
1x12 @ 19.32kg per arm, total = 38.63kg for warm up (shrugs)
1x6 @ 13.63kg per arm, total = 27.27kg (press)
1x6 @ 21.59kg per arm, total = 43.18kg (shrugs)
1x6 @ 15.90kg per arm, total = 31.18kg (press)
1x6 @ 22.72kg per arm, total = 45.45kg (shrugs)
1x6 @ 18.18kg per arm, total = 36.36kg (press)
1x6 @ 23.86kg per arm, total = 47.72kg (shrugs)
1x6 @ 19.32kg per arm, total = 38.63kg (press)
1x6 @ 25kg per arm, total = 50kg (shrugs)
1x6 @ 20.45kg per arm, total = 40.90kg (press)
1x6 @ 27.27kg per arm, total = 54.54kg (shrugs)

Barbell shoulder press:
1x12 @ 20kg for warm up
1x6 @ 30kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg
1x6 @ 55kg

Leg extension:
1x12 @ 30kg
1x6 @ 47kg
1x6 @ 54kg
1x6 @ 68kg
2x6 @ 75kg

30 mins on inclined strider @ 130-140 heart beat per minute
* Resulted in 2.3km brisk walked and 285 calories burned.

I would have done slightly longer for the inclined strider if my mobilephone did not run out of battery. Unfortunately, I could not let my dad wait for me any longer. Hence, I just drop the entire thing and went home straight after.