June 7, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
15kg
15x
15kg
15x
15kg
15x
15kg
15x
15kg
15x
|
75 | 1125 |
| 2 | Wide Grip Lat Pulldown |
40kg
15x
50kg
12x
60kg
10x
60kg
10x
60kg
10x
|
57 | 3000 |
| 3 | Seated Cable Rows |
63kg
12x
63kg
12x
63kg
12x
63kg
12x
63kg
12x
40kg
20x
|
80 | 4580 |
| 4 | Rear Deltoid Row |
28kg
12x
27kg
12x
28kg
12x
27kg
12x
28kg
12x
27kg
12x
28kg
12x
27kg
12x
28kg
12x
27kg
12x
|
120 | 3300 |
| 5 | Rotary Torso Machine |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
120 | 6000 |
| 6 | Ab Rollout on Knees |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| 7 | Deadlift |
90kg
12x
90kg
12x
90kg
12x
90kg
12x
90kg
12x
|
60 | 5400 |
| 8 | Hyperextensions |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
75 | 1500 |
| 9 | T-Bar Row |
35kg
10x
35kg
10x
35kg
10x
35kg
10x
|
40 | 1400 |
| 10 | Leg Raises |
78kg
10x
78kg
10x
78kg
10x
78kg
10x
78kg
10x
|
50 | 3900 |
| 11 | Butterfly Machine |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
50 | 2000 |
| Total | 777 | 36105 | ||
Notes
11:22 - 12:53
UniSport City Center
Overall impression: great mind-muscle connection
