May 26, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
80kg
12x
80kg
10x
80kg
8x
80kg
6x
50kg
8x
|
44 | 3280 |
| 2 | Wide Grip Lat Pulldown |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 3 | Cable Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
20kg
20x
|
100 | 2800 |
| 4 | Smith Machine Dead Lifts |
110kg
12x
110kg
12x
110kg
12x
110kg
12x
110kg
12x
|
60 | 6600 |
| 5 | Smith Machine Rear Deltoid Row |
70kg
12x
70kg
12x
70kg
12x
70kg
12x
70kg
12x
40kg
20x
40kg
20x
|
100 | 5800 |
| 6 | Rear Deltoid Row |
21kg
15x
21kg
15x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
20x
21kg
20x
|
142 | 2982 |
| 7 | Back Extension Machine |
65kg
20x
65kg
20x
65kg
20x
65kg
20x
65kg
20x
|
100 | 6500 |
| 8 | Decline Crunches |
80kg
12x
80kg
12x
80kg
12x
|
36 | 2880 |
| 9 | Decline Oblique Crunches |
80kg
12x
80kg
12x
80kg
12x
|
36 | 2880 |
| 10 | Leg Raises |
80kg
20x
80kg
20x
80kg
20x
80kg
20x
80kg
20x
|
100 | 8000 |
| 11 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 12 | Ab Rollout |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 13 | Bench Press Machine |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
|
75 | 3000 |
| Total | 913 | 52522 | ||
Notes
7:05 - 8:18
UniSport Viikki
Overall impression: hard workout, great pump
