February 4, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
4x
80kg
8x
100kg
8x
110kg
6x
110kg
6x
90kg
8x
|
40 | 3800 |
| 2 | Leg press |
150kg
8x
200kg
8x
200kg
8x
200kg
8x
200kg
8x
|
40 | 7600 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
65kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2120 |
| 5 | Seated calf raise machine |
50kg
12x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
72 | 4500 |
| 6 | Pull-up |
100kg
16x
100kg
4x
|
20 | 2000 |
| 7 | Power-Abs |
0kg
100x
0kg
100x
|
200 | 0 |
| Total | 452 | 23020 | ||
Notes
Alaselg valus
