May 9, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine One Leg Squat |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
100 | 3200 |
| 2 | Smith Machine Hip Thrust |
100kg
12x
100kg
12x
100kg
12x
100kg
12x
100kg
12x
|
60 | 6000 |
| 3 | Smith Standing Calf Raise |
100kg
20x
100kg
20x
100kg
20x
100kg
20x
100kg
15x
|
95 | 9500 |
| 4 | One Legged Kickback Machine |
105kg
15x
105kg
15x
105kg
15x
105kg
15x
105kg
15x
105kg
15x
105kg
15x
105kg
15x
105kg
15x
105kg
15x
|
150 | 15750 |
| 5 | Thigh Adductor |
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
105kg
10x
|
100 | 10500 |
| 6 | Thigh Abductor |
50kg
15x
50kg
15x
50kg
15x
50kg
15x
50kg
15x
|
75 | 3750 |
| 7 | Seated Leg Curl |
63kg
12x
63kg
12x
63kg
12x
63kg
12x
63kg
12x
|
60 | 3780 |
| 8 | Cable Row |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| 9 | Wide Grip Lat Pulldown |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| Total | 750 | 56280 | ||
Notes
17:20 - 18:21
UniSport City Center
Overall impression: hard workout, good pump
