February 11, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
100kg
8x
110kg
6x
120kg
6x
120kg
6x
120kg
6x
|
48 | 5060 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 4 | Seated calf raise machine |
50kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
70kg
10x
|
70 | 4700 |
| 5 | Barbell jump squat |
20kg
8x
30kg
8x
30kg
8x
|
24 | 640 |
| 6 | Pull-up |
100kg
16x
100kg
4x
|
20 | 2000 |
| 7 | Ab crunch machine |
40kg
50x
|
50 | 2000 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 392 | 19720 | ||
