November 19, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
110kg
8x
|
56 | 5840 |
| 2 | Barbell jump squat |
30kg
8x
30kg
8x
|
16 | 480 |
| 3 | Hüppenööriga hüppamine |
0kg
100x
0kg
100x
|
200 | 0 |
| 4 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 5 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 6 | Smith Standing Calf Raise |
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
10x
|
42 | 2940 |
| 7 | Kõhuharjutused |
0kg
160x
|
160 | 0 |
| 8 | Pull-up |
100kg
17x
100kg
3x
|
20 | 2000 |
| Total | 574 | 16580 | ||
