July 1, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg press |
100kg
8x
150kg
8x
200kg
8x
|
24 | 3600 |
| 2 | Squat |
80kg
8x
110kg
8x
130kg
6x
130kg
6x
110kg
6x
|
34 | 3740 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
50kg
8x
65kg
8x
65kg
8x
65kg
8x
|
40 | 2360 |
| 5 | Seated calf raise machine |
50kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
|
72 | 4500 |
| 6 | Pull-up |
100kg
20x
|
20 | 2000 |
| 7 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 330 | 19200 | ||
