October 11, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine Squats |
60kg
10x
60kg
10x
60kg
10x
60kg
10x
60kg
10x
|
50 | 3000 |
| 2 | Smith Standing Calf Raise |
60kg
20x
60kg
20x
60kg
20x
60kg
20x
60kg
20x
|
100 | 6000 |
| 3 | Lying Squat |
101kg
10x
125kg
10x
149kg
10x
149kg
10x
149kg
10x
|
50 | 6730 |
| 4 | Leg Extensions |
100kg
9x
100kg
8x
100kg
8x
100kg
8x
100kg
8x
40kg
20x
|
61 | 4900 |
| 5 | Standing Leg Curl |
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
20kg
10x
|
100 | 2000 |
| 6 | Seated calf raise machine |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 7 | Alternate Hammer Curl |
14kg
10x
14kg
10x
14kg
10x
14kg
10x
14kg
20x
|
60 | 840 |
| 8 | Close Triceps Push-Up |
83kg
12x
83kg
12x
83kg
12x
83kg
12x
83kg
12x
|
60 | 4980 |
| 9 | Alternate Bicep Curl |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
12kg
20x
|
60 | 720 |
| Total | 621 | 30770 | ||
Notes
12:10 - 13:20
UniSport Töölö
Good feeling & pump
