Work Day Gym Session 12/02/2009

Work Day Gym Session 12/02/2009

I got into the gym about 7:00 pm and got off the gym about 8:15 pm, total time spent in the gym = 1 hour 15 mins.

My workout routine as follows:

6 mins on treadmill @ speed = 7.0 kmph and gradient = 0.0
* Resulted in 35 calories burned

Deadlifts + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm-up (deadlifts)
1x12 @ 9.09kg per arm, total = 18.18kg for warm up (fliers)
1x6 @ 60kg (deadlifts)
2x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 70kg (deadlifts)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
2x6 @ 80kg (deadlifts)
1x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 90kg (deadlifts)
1x6 @ 10.22kg per arm, total = 20.44kg (fliers)

Barbell Row + Lat Pulldown - fixed weight (Super-set):
1x12 @ 22.5kg for warm-up (row)
1x12 @ 15kg for warm-up (pulldown)
1x6 @ 30kg (row)
1x6 @ 25kg (pulldown)
1x6 @ 35kg (row)
1x6 @ 35kg (pulldown)
1x6 @ 37.5kg (row)
1x6 @ 40kg (pulldown)
1x6 @ 42.5kg (row)
2x6 @ 45kg (pulldown)
1x6 @ 50kg (row)

One arm dumbbells row + Pulley - fixed weight (Super-set):
1 (2x12) @ 11.36kg per arm, total = 22.72kg for warm-up (dumbbell)
1x12 @ 20kg for warm-up (pulley)
1 (2x6) @ 15.90kg per arm, total = 31.18kg (dumbbell)
1x6 @ 25kg (pulley)
1 (2x6) @ 14.77kg per arm, total = 29.54kg (dumbbell)
1x6 @ 30kg (pulley)
1 (2x6) @ 19.32kg per arm, total = 38.63kg (dumbbell)
1x6 @ 35kg (pulley)
1 (2x6) @ 22.72kg per arm, total = 45.45kg (dumbbell)
2x6 @ 40kg (pulley)
1 (2x6) @ 21.59kg per arm, total = 43.18kg (dumbbell)

5 mins on crosstrainer @ resistance level = 8
12 mins on crosstrainer @ resistance level = 10
* Resulted in 210 calories burned and about 1.8 km brisk walked.

I had to get off early from gym due to transportation issues. I will try to replace the cardiovascular sessions with morning walks on the weekends hopefully. Although I doubt that I would have another gym session tomorrow, I am definitely going to try to hit the gym again tomorrow.