January 16, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
80kg
8x
110kg
6x
140kg
6x
160kg
6x
180kg
4x
140kg
6x
|
36 | 4660 |
| 2 | Pull-up |
95kg
12x
115kg
9x
115kg
8x
115kg
8x
95kg
11x
|
48 | 5060 |
| 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 | Kõhule plokil seistes |
60kg
24x
60kg
24x
|
48 | 2880 |
| 7 | Incline Crunches |
50kg
12x
50kg
8x
|
20 | 1000 |
| 8 | Leg raise machine |
12kg
12x
12kg
12x
|
24 | 288 |
| Total | 306 | 24788 | ||
