Work Day Gym Session 07/12/2009

Work Day Gym Session 07/12/2009

I got into the gym around 7:00 pm and got off the gym around 8:45 pm. Total time spent in the gym = 1 hour 45 mins.

My workout routine as follows:

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 50kg
1x10 @ 60kg

Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 27.27kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and cool-down
2x10 @ 12.5kg per arm, total = 25kg
1x10 @ 14.77kg per arm, total = 29.54kg

Lat pulldown- fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 50kg

Pulley - fixed weight:
2x10 @ 26kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 47kg

Inclined benchpress - smith machine:
2x10 @ 22.5kg for warm-up and cool-down
2x10 @ 42.5kg
1x10 @ 52.5kg

3 mins on the treadmill @ speed = 8.0kmph and gradient = 0
27 mins on the treadmill @ speed = 6.0 to 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 5.2 to 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.74km jogged / speed walked and around 220 calories burned.

This has been the first weight session since late October. I felt like I have not done weights for a few months. However, I am looking forward to pull another gym session sometime this week yet again.