Work Day Gym Session 15/12/2009

Work Day Gym Session 15/12/2009

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

My workout routine as follows:

Barbell rows:
2x10 @ 20kg for warm-up and cool-down
2x10 @ 35kg
1x10 @ 37.5kg

Triceps pulldown - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 20kg
2x10 @ 25kg

Deadlifts:
2x6 @ 50kg for warm-up and cool-down
2x6 @ 70kg
1x6 @ 80kg

Plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 10kg
2x10 @ 15kg

One arm dumbbell rows:
2 (2x10) @ 12.5kg per arm, total = 25kg for warm-up and cool-down
1 (2x10) @ 19.32kg per arm, total = 38.64kg
1 (2x10) @ 20.54kg per arm, total = 40.90kg
1 (2x10) @ 21.60kg per arm, total = 43.18kg

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

30 mins on the treadmill @ speed = 6.5kmph and gradient = 0
5 mins on the treadmill @ speed = 6.0kmph and gradient = 0 for cool-down
* Resulted in 3.70km jogged / speed walked and around 200 calories burned.

This is the second weight session since late October. I have loss around 25% of my full strength and will endeavor to recover it as soon as possible . Furthermore, I am looking forward to pull another gym session sometime this week yet again.