Work Day Gym Session 24/02/2009

Work Day Gym Session 24/02/2009

I got into the gym about 6:45 pm and got off the gym about 8:15 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

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

Barbell shoulder press + Dumbbells shoulder fliers (Super-set):
1x12 @ 20kg for warm-up (shoulder press)
1x12 @ 9.09kg per arm, total = 18.18kg for warm-up (fliers)
1x6 @ 30kg (shoulder press)
1x6 @ 11.36kg per arm, total = 22.72kg (fliers)
1x6 @ 35kg (shoulder press)
1x6 @ 12.5kg per arm, total = 25kg (fliers)
2x6 @ 40kg (shoulder press)
2x6 @ 13.63kg per arm, total = 27.27kg (fliers)
1x6 @ 45kg (shoulder press)
1x6 @ 10.22kg per arm, total = 20.44kg (fliers)

Dumbbells shoulder press + Lat pulldown - fixed weight (Super-set):
1x12 @ 11.36kg per arm, total = 22.72kg for warm up (press)
1x12 @ 19kg for warm-up (pulldown)
1x6 @ 13.63kg per arm, total = 27.27kg (press)
1x6 @ 25kg (pulldown)
1x6 @ 17.04kg per arm, total = 34.09kg (press)
1x6 @ 35kg (pulldown)
1x6 @ 19.32kg per arm, total = 38.63kg (press)
1x6 @ 40kg (pulldown)
1x6 @ 19.32kg per arm, total = 38.63kg (press)
1x6 @ 45kg (pulldown)
1x8 @ 23.86kg per arm, total = 38.63kg (press)
1x6 @ 60kg (pulldown)

Squats (full):
1x12 @ 20kg for warm up
1x6 @ 50kg
1x6 @ 55kg
1x6 @ 60kg
1x6 @ 70kg
1x6 @ 80kg

Leg extension - fixed weight (drop-sets):
1x12 @ 20kg for warm up
1x6 @ 30kg
1x6 @ 35kg
1x6 @ 40kg
1x6 @ 50kg
1x6 @ 60kg

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 290 calories burned and 2.3 km brisk walked.

I think I did quite badly for the cross trainer as I was mentally and physically fatigue from doing the squats. Nonetheless, I am proud that I managed to hit the gym eventhough I really did not want to for today. I will pull my usual body weight exercises and 1-hour long cardiovascular session tomorrow.