November 28, 2014
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
80kg
8x
110kg
6x
140kg
6x
160kg
6x
180kg
3x
190kg
2x
140kg
6x
|
37 | 4860 |
| 2 | Pull-up |
96kg
10x
116kg
10x
116kg
8x
116kg
9x
116kg
8x
90kg
8x
|
53 | 5740 |
| 3 | Seated Pulley Row |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 4 | Cable Rope Overhead Triceps Extension |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 5 | Machine Shrug |
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
50 | 4500 |
| 6 | Incline Crunches |
30kg
12x
30kg
10x
30kg
10x
|
32 | 960 |
| 7 | Leg raise machine |
10kg
10x
10kg
10x
|
20 | 200 |
| Total | 272 | 22660 | ||
