July 3, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Bench Dips |
80kg
20x
80kg
20x
80kg
20x
80kg
20x
80kg
20x
|
100 | 8000 |
| 2 | Alternate Incline Curl |
22kg
10x
22kg
10x
22kg
10x
22kg
10x
22kg
10x
|
50 | 1100 |
| 3 | Close Grip Smith Machine Bench Press |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| 4 | Wide Grip Standing Bicep Curls |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
15x
|
75 | 1500 |
| 5 | French press |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
12x
|
60 | 2400 |
| 6 | Triceps Pushdown |
30kg
12x
30kg
12x
40kg
12x
40kg
12x
50kg
12x
|
60 | 2280 |
| 7 | Standing One Arm Bicep Curl |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
10x
|
100 | 1000 |
| 8 | Triceps Pushdown with Rope |
50kg
10x
50kg
8x
50kg
12x
40kg
12x
30kg
20x
|
62 | 2580 |
| 9 | Alternate Incline Curl |
10kg
10x
10kg
10x
10kg
10x
10kg
10x
10kg
40x
|
80 | 800 |
| 10 | Seated Bent-Over One Arm Triceps Extension |
5kg
10x
5kg
10x
|
20 | 100 |
| 11 | Close Triceps Push-Up |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
|
50 | 4000 |
| 12 | Alternate Bicep Curl |
10kg
10x
16kg
20x
|
30 | 420 |
| 13 | Cable Crossover |
100kg
12x
100kg
12x
100kg
12x
80kg
12x
80kg
20x
|
68 | 6160 |
| 14 | Seated Cable Rows |
40kg
10x
50kg
10x
60kg
10x
70kg
10x
100kg
20x
|
60 | 4200 |
| Total | 865 | 38540 | ||
Notes
14:10 - 15:34
Balance, Kajaani
Overall impression: great feeling, good pump
