November 9, 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 Machine Hip Thrust |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
|
60 | 2400 |
| 3 | One Legged Kickback |
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
10kg
12x
|
120 | 1200 |
| 4 | Thigh Adductor |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
20x
|
80 | 3200 |
| 5 | Thigh Abductor |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| 6 | Standing Calf Raises |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
50 | 2250 |
| Total | 478 | 13770 | ||
Notes
6:35 -7:20
Mayor's Gym
Good feeling & pump
