July 2, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine One Leg Squat |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
100 | 2000 |
| 2 | Smith Standing Calf Raise |
80kg
15x
80kg
15x
80kg
15x
80kg
15x
80kg
15x
|
75 | 6000 |
| 3 | Smith Machine Hip Thrust |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
12x
|
60 | 3000 |
| 4 | One Legged Kickback Machine |
93kg
20x
93kg
20x
134kg
20x
134kg
20x
134kg
20x
134kg
20x
134kg
20x
134kg
20x
134kg
20x
134kg
20x
|
200 | 25160 |
| 5 | Thigh Adductor |
134kg
10x
134kg
10x
134kg
10x
134kg
10x
134kg
10x
134kg
10x
134kg
10x
134kg
10x
134kg
10x
134kg
10x
93kg
20x
93kg
20x
|
140 | 17120 |
| 6 | Thigh Abductor |
73kg
12x
73kg
12x
73kg
12x
73kg
12x
73kg
12x
73kg
12x
73kg
12x
73kg
12x
73kg
20x
73kg
20x
|
136 | 9928 |
| 7 | Seated Leg Curl |
39kg
20x
39kg
20x
39kg
15x
39kg
15x
39kg
15x
|
85 | 3315 |
| 8 | Seated calf raise machine |
25kg
10x
25kg
10x
25kg
10x
25kg
10x
25kg
10x
|
50 | 1250 |
| 9 | Decline Crunches |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 10 | Decline Oblique Crunches |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 11 | Leg Raises |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 12 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
10x
|
30 | 2400 |
| 13 | Dumbbell incline bench press |
42kg
12x
42kg
10x
42kg
12x
|
34 | 1428 |
| 14 | Bicep Curls Machine |
20kg
20x
20kg
20x
20kg
20x
20kg
20x
20kg
20x
|
100 | 2000 |
| Total | 1100 | 80801 | ||
Notes
10:10 - 11:50
Balance, Kajaani
Overall impression: good feeling, hard workout
