Work Day Gym Session 18/02/2009

Work Day Gym Session 18/02/2009

4 days has lapsed since my last gym session, I was determined to hit the gym no matter what. Hence, I got into the gym at 6:30 pm and left the gym at 8:05 pm, total time spent in the gym = 1 hour 35 mins.

My workout routine as follows:

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

Flat dumbbells benchpress + Dumbbells chest fliers (Super-set):
1x12 @ 13.63kg per arm, total = 27.27kg for warm-up (benchpress)
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (fliers)
1x6 @ 22.72kg per arm, total = 45.45kg (benchpress)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 25kg per arm, total = 50kg (benchpress)
2x6 @ 27.27kg per arm, total = 54.54kg (fliers)
1x6 @ 25kg per arm, total = 50kg (benchpress)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 31.81kg per arm, total = 63.63kg (benchpress)

Inclined benchpress + pullovers (Super-set):
1x12 @ 20kg for warm up (benchpress)
1x12 @ 15.90kg for warm up (pullovers)
2x6 @ 50kg (benchpress)
1x6 @ 25kg (pullovers)
1x6 @ 55kg (benchpress)
1x6 @ 27.27kg (pullovers)
1x6 @ 60kg (benchpress)
2x6 @ 29.54kg (pullovers)
1x6 @ 65kg (benchpress)
1x6 @ 31.18kg (pullovers)

Lat-pull down - fixed weight:
1x12 @ 20kg for warm-up
1x6 @ 25kg
1x6 @ 35kg
1x6 @ 40kg
1x6 @ 45kg
1x6 @ 50kg

Leg extension - fixed weight:
1x12 @ 55kg for warm-up
1x6 @ 60kg
2x6 @ 65kg
2x6 @ 70kg

10 mins on crosstrainer @ resistance level = 10
10 mins on crosstrainer @ resistance level = 12
10 mins on crosstrainer @ resistance level = 14
5 mins on crosstrainer @ resistance level = 8
* Resulted in 390 calories burned and 3.6 km brisk walked.

I'll definitely be hitting the gym tomorrow, I may pull a recovery session whereby I just concentrate on light cardiovascular exercises known as Light Intensity Steady State ("LISS"). I am eager to see what can this particular type of cardiovascular session benefit me.