Work Day Gym Session 11/06/2012
I got into the gym about 9:30 am this morning and left the gym about 11:00 am.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell Deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x6 @ 80kg
1x4 @ 90kg
1x4 @ 100kg
1x2 @ 110kg
Inclined Barbell Benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x8 @ 70kg
1x3 @ 80kg
Hanging Leg Raise:
5x10 @ bodyweight
Chin-ups:
1x6 @ bodyweight less 30kg
Dips:
1x5 @ bodyweight less 30kg
Cable row - fixed weight:
2x10 @ 45kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg
40 minutes on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
Can't wait for the next gym session.
Monday, June 11, 2012
Weekend Non Gym Session 10/06/2012
Weekend Non Gym Session 10/06/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:25 pm.
The stats of the walk is as follows:
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:25 pm.
The stats of the walk is as follows:
Saturday, 09/06/2012, light cardio session (Evening)
25 mins walking with Little Foot around the park for 3 times.
25 mins walking with Little Foot around the park for 3 times.
* Resulted in 80 calories burned and about 1.8km walked (estimated)
Weekend Non Gym Session 09/06/2012
Weekend Non Gym Session 09/06/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.
The stats of the walk is as follows:
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.
The stats of the walk is as follows:
Saturday, 09/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times.
35 mins walking with Little Foot around the park for 6 times.
* Resulted in 160 calories burned and about 3.6km walked (estimated)
Work Day Gym Session 07/06/2012
Work Day Gym Session 07/06/2012
I got into the gym about 9:30 am and left the gym about 11:00 am.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
60 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
5 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I have not been doing much cardiovascular exercises.
I got into the gym about 9:30 am and left the gym about 11:00 am.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
60 minutes on the treadmill @ speed = 8.5kmph and gradient = 0
5 minutes on the treadmill @ speed = 6.0kmph and gradient = 0
* Resulted in approximately calories burned and 6.8km jogged.
I had to pull a cardiovascular session today as I have not been doing much cardiovascular exercises.
Work Day Gym Session 06/06/2012
Work Day Non Gym Session 06/06/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.
The stats of the walk is as follows:
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.
The stats of the walk is as follows:
Wednesday, 04/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times.
35 mins walking with Little Foot around the park for 6 times.
* Resulted in 160 calories burned and about 3.6km walked (estimated)
Work Day Gym Session 05/06/2012
Work Day Gym Session 05/06/2012
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
Good effort today.
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
1x8 @ 60kg
1x4 @ 65kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x10 @ 37.5kg
Skullcrushers:
1x10 @ 12.5kg for warm-up
1x10 @ 22.5kg for cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x8 @ 60kg
1x10 @ 70kg
1x5 @ 80kg
1x1 @ 80kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
Good effort today.
Work Day Non Gym Session 04/06/2012
Work Day Non Gym Session 06/06/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.
The stats of the walk is as follows:
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:35 pm.
The stats of the walk is as follows:
Monday, 04/06/2012, light cardio session (Evening)
35 mins walking with Little Foot around the park for 6 times.
35 mins walking with Little Foot around the park for 6 times.
* Resulted in 160 calories burned and about 3.6km walked (estimated)
Weekend Non Gym Session 03/06/2012
Weekend Non Gym Session 03/06/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.
The stats of the walk is as follows:
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.
The stats of the walk is as follows:
Sunday, 03/06/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times.
40 mins walking with Little Foot around the park for 6 times.
* Resulted in 180 calories burned and about 3.6km walked (estimated)
I am ready for my next gym session which I hope is soon.
Weekend Non Gym Session 02/06/2012
Weekend Non Gym Session 02/06/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.
The stats of the walk is as follows:
I will have to pull a gym session tomorrow.
I gave Little Foot a walk again just after having my dinner today. I got to the park about 7:00 pm and got home by 7:40 pm.
The stats of the walk is as follows:
Saturday, 02/06/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times.
40 mins walking with Little Foot around the park for 6 times.
* Resulted in 180 calories burned and about 3.6km jogged (estimated)
I will have to pull a gym session tomorrow.
Friday, June 1, 2012
Work Day Gym Session 01/06/2012
Work Day Gym Session 01/06/2012
I got into the gym about 4:30 pm this morning and left the gym about 6:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x5 @ 100kg
1x5 @ 110kg
1x3 @ 120kg
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
2x10 @ 190kg
Standing dumbbell tricep extensions:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 35kg
Lying leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Hanging leg raise:
5x10 @ bodyweight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 218 calories burned and 13km cycled.
A decent workout today, I will try to pull another gym session this Sunday.
I got into the gym about 4:30 pm this morning and left the gym about 6:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x6 @ 100kg
1x5 @ 100kg
1x5 @ 110kg
1x3 @ 120kg
Inclined legpress:
2x10 @ 80kg for warm-up and cool-down
1x10 @ 120kg
1x10 @ 160kg
2x10 @ 190kg
Standing dumbbell tricep extensions:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 28kg
1x10 @ 35kg
Lying leg curls - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 30kg
1x10 @ 40kg
1x10 @ 45kg
Hanging leg raise:
5x10 @ bodyweight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 218 calories burned and 13km cycled.
A decent workout today, I will try to pull another gym session this Sunday.
Thursday, May 31, 2012
Work Day Non Gym Session 31/05/2012
Work Day Non Gym Session 31/05/2012
I gave Little Foot a walk again just after having my breakfast today. I got to the park about 9:30 am and got home by 10:10 am.
The stats of the walk is as follows:
I will have to pull a gym session tomorrow.
I gave Little Foot a walk again just after having my breakfast today. I got to the park about 9:30 am and got home by 10:10 am.
The stats of the walk is as follows:
Wednesday, 31/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 6 times.
40 mins walking with Little Foot around the park for 6 times.
* Resulted in 180 calories burned and about 3.6km jogged (estimated)
I will have to pull a gym session tomorrow.
Wednesday, May 30, 2012
Work Day Gym Session 30/05/2012
Work Day Gym Session 30/05/2012
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 100kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
2x5 @ 70kg
Lat-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
I hate deadlifts.
I got into the gym about 3:30 pm this morning and left the gym about 5:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Barbell deadlifts:
2x6 @ 60kg for warm-up and cool-down
1x5 @ 80kg
1x4 @ 90kg
1x3 @ 100kg
1x2 @ 100kg
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
2x5 @ 70kg
Lat-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 220 calories burned and 13km cycled.
I hate deadlifts.
Tuesday, May 29, 2012
Work Day Non Gym Session 29/05/2012
Work Day Non Gym Session 29/05/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.
The stats of the walk is as follows:
I will have to pull a gym session tomorrow.
I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.
The stats of the walk is as follows:
Tuesday, 29/03/2012, light cardio session (Evening)
45 mins walking with Little Foot around the park for 8 times.
45 mins walking with Little Foot around the park for 8 times.
* Resulted in 180 calories burned and about 4.2km jogged (estimated)
I will have to pull a gym session tomorrow.
Monday, May 28, 2012
Work Day Gym Session 28/05/2012
Work Day Gym Session 28/05/2012
I got into the gym about 9:30 am this morning and left the gym about 11:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
2x4 @ 60kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Cable T-Bar rows - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg
35 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 200 calories burned and 12km cycled.
I look forward in pulling another gym session tomorrow.
I got into the gym about 9:30 am this morning and left the gym about 11:00 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Standing Barbell Shoulder Press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 50kg
2x4 @ 60kg
Standing Barbell Bicep Curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
1x10 @ 32.5kg
1x8 @ 37.5kg
Skullcrushers:
2x10 @ 22.5kg for warm-up and cool-down
1x10 @ 32.5kg
1x10 @ 37.5kg
1x10 @ 42.5kg
Pectoral Fliers - fixed weight:
2x10 @ 15kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Cable T-Bar rows - fixed weight:
2x10 @ 40kg for warm-up and cool-down
1x10 @ 85kg
1x10 @ 90kg
1x10 @ 95kg
35 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 200 calories burned and 12km cycled.
I look forward in pulling another gym session tomorrow.
Weekend Non Gym Session 27/05/2012
Weekend Non Gym Session 27/05/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.
The stats of the walk is as follows:
Sunday, 27/03/2012, light cardio session (Evening)
45 mins walking with Little Foot around the park for 8 times.
45 mins walking with Little Foot around the park for 8 times.
* Resulted in 180 calories burned and about 4.2km jogged (estimated)
I will have to do my gym sessions on the week days instead.
Saturday, May 26, 2012
Weekend Gym Session 26/05/2012
Weekend Gym Session 26/05/2012
I got into the gym about 10:00 am this morning and left the gym about 12:00 pm.
Total time spent in the gym = 2 hours
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x8 @ 90kg
1x6 @ 100kg
1x4 @ 110kg
1x3 @ 110kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x3 @ 90kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Lat-pulldown - fixed weight:
1x10 @ 10kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Hanging leg raise:
5x10 @ body weight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.
This was quite an intense session and I will pull another tomorrow morning.
I got into the gym about 10:00 am this morning and left the gym about 12:00 pm.
Total time spent in the gym = 2 hours
My workout routine as follows:
Barbell squats:
2x10 @ 60kg for warm-up and cool-down
1x10 @ 70kg
1x10 @ 80kg
1x8 @ 90kg
1x6 @ 100kg
1x4 @ 110kg
1x3 @ 110kg
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x6 @ 80kg
1x3 @ 90kg
Tricep pull-down (rope attachment) - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Lat-pulldown - fixed weight:
1x10 @ 10kg for warm-up and cool-down
1x10 @ 20kg
1x10 @ 40kg
1x10 @ 45kg
1x10 @ 50kg
Hanging leg raise:
5x10 @ body weight
40 mins on the seated exercise bike @ effort level = 3
* Resulted in approximately 225 calories burned and 13km cycled.
This was quite an intense session and I will pull another tomorrow morning.
Work Day Non Gym Session 25/03/2012
Work Day Non Gym Session 25/03/2012
I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.
The stats of the walk is as follows:
I will have to do my gym sessions to this weekend.
I gave Little Foot a walk again just after having my dinner today. I got to the park about 6:30 pm and got home by 7:30 pm.
The stats of the walk is as follows:
Friday, 25/03/2012, light cardio session (Evening)
60 mins walking with Little Foot around the park for 10 times.
* Resulted in 250 calories burned and about 6km jogged (estimated)
60 mins walking with Little Foot around the park for 10 times.
* Resulted in 250 calories burned and about 6km jogged (estimated)
I will have to do my gym sessions to this weekend.
Work Day Non Gym Session 24/03/2012
Work Day Non Gym Session 24/03/2012
I gave Little Foot a walk just afterhaving my dinner today. I got to the park about 6:30 pm and got home by 7:10 pm.
The stats of the walk is as follows:
As I was quite busy this week, I was unable to do my usual workout routine during the week. I will have to push my gym sessions to this weekend.
I gave Little Foot a walk just afterhaving my dinner today. I got to the park about 6:30 pm and got home by 7:10 pm.
The stats of the walk is as follows:
Thursday, 24/03/2012, light cardio session (Evening)
40 mins walking with Little Foot around the park for 7 times.
* Resulted in 230 calories burned and about 4.2km jogged (estimated)
40 mins walking with Little Foot around the park for 7 times.
* Resulted in 230 calories burned and about 4.2km jogged (estimated)
As I was quite busy this week, I was unable to do my usual workout routine during the week. I will have to push my gym sessions to this weekend.
Monday, May 21, 2012
Work Day Gym Session 21/05/2012
Work Day Gym Session 21/05/2012
I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg
Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
2x4 @ 80kg
1x3 @ 90kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg
Pectoral Fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled.
The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.
I got into the gym about 4:00 pm after work and left the gym about 5:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine as follows:
Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 65kg
2x4 @ 70kg
Barbell deadlifts:
2x8 @ 60kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
2x4 @ 80kg
1x3 @ 90kg
Front plate raise:
2x10 @ 5kg for warm-up and cool-down
1x10 @ 15kg
2x10 @ 20kg
Cable T-bar row - fixed weight:
2x10 @ 50kg for warm-up and cool-down
3x10 @ 91kg
Pectoral Fliers - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 45kg
1x10 @ 50kg
1x10 @ 55kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 225 calories burned and 13.8km cycled.
The gym was quite warm today. I was sweating as I was doing my lifts. I hope to pull another session tomorrow.
Thursday, May 17, 2012
Work Day Gym Session 17/05/2012
Work Day Gym Session 17/05/2012
I got into the gym about 6:00 pm after work and left the gym about 7:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x4 @ 80kg
1x5 @ 80kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 37.5kg
Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled.
This was quite a decent work out for today. I look forward in pulling another workout tomorrow.
I got into the gym about 6:00 pm after work and left the gym about 7:30 pm.
Total time spent in the gym = 1 hour 30 minutes
My workout routine is as follows:
Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 60kg
1x8 @ 70kg
1x4 @ 80kg
1x5 @ 80kg
Standing barbell bicep curls:
2x10 @ 12.5kg for warm-up and cool-down
1x10 @ 22.5kg
2x10 @ 37.5kg
Skullcrushers:
1x10 @ 22.5kg for warm-up
1x10 @ 27.5kg
1x10 @ 32.5kg
2x10 @ 37.5kg
Standing barbell shoulder press:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 40kg
1x8 @ 50kg
1x4 @ 60kg
1x3 @ 60kg
Tricep-pushdown - fixed weight:
2x10 @ 27kg for warm-up and cool-down
1x10 @ 41kg
1x10 @ 45kg
1x10 @ 50kg
35 mins on the exercise bike @ effort level = 2
* Resulted in approximately 215 calories burned and 14km cycled.
This was quite a decent work out for today. I look forward in pulling another workout tomorrow.
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