September 30, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
110kg
6x
120kg
6x
100kg
8x
100kg
8x
80kg
8x
|
52 | 5060 |
| 2 | Leg press |
100kg
8x
150kg
8x
150kg
8x
190kg
8x
190kg
8x
|
40 | 6240 |
| 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 |
50kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
|
72 | 4500 |
| 6 | Pull-up |
100kg
11x
100kg
16x
100kg
16x
|
43 | 4300 |
| Total | 287 | 25420 | ||
