July 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
100 | 6000 |
| 2 | Smith Standing Calf Raise |
60kg
20x
60kg
20x
60kg
20x
60kg
20x
60kg
20x
|
100 | 6000 |
| 3 | Hack Squat Machine |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
10x
|
50 | 2500 |
| 4 | Leg Extensions |
100kg
15x
220kg
8x
220kg
8x
220kg
8x
220kg
10x
|
49 | 8980 |
| 5 | Seated Leg Curl |
100kg
15x
100kg
15x
100kg
15x
100kg
15x
100kg
15x
|
75 | 7500 |
| 6 | Seated calf raise machine |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1200 |
| 7 | Preacher Curl |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 8 | Wide Grip Standing Bicep Curls |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
50 | 1500 |
| 9 | Alternate Incline Curl |
16kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
20x
|
60 | 1160 |
| 10 | Seated Cable Rows |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
20x
|
60 | 4800 |
| 11 | Wide Grip Lat Pulldown |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
20x
|
60 | 3600 |
| 12 | Standing Bicep Curls |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
30kg
20x
|
60 | 1800 |
| 13 | Cable Crossover |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
20x
|
60 | 3600 |
| Total | 834 | 50140 | ||
Notes
8:05 - 9:30
Balance, Kajaani
Overall impression: good feeling, hard workout
