November 18, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
100kg
8x
110kg
6x
110kg
6x
100kg
8x
100kg
8x
|
44 | 4360 |
| 2 | Leg press |
150kg
8x
200kg
8x
200kg
8x
200kg
8x
|
32 | 6000 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
65kg
8x
65kg
8x
65kg
8x
65kg
8x
|
40 | 2480 |
| 5 | Seated calf raise machine |
50kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
65kg
12x
|
72 | 4500 |
| 6 | Pull-up |
96kg
12x
96kg
8x
|
20 | 1920 |
| 7 | Kõhule plokil seistes |
60kg
24x
70kg
24x
|
48 | 3120 |
| 8 | Leg raise machine |
10kg
12x
10kg
12x
|
24 | 240 |
| Total | 320 | 25620 | ||
