December 31, 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 | Leg press |
100kg
10x
150kg
8x
200kg
8x
200kg
8x
200kg
8x
|
42 | 7000 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 5 | Seated calf raise machine |
65kg
12x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
62 | 4030 |
| 6 | Pull-up |
100kg
20x
|
20 | 2000 |
| Total | 260 | 24190 | ||
