December 20, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Machine One Leg Squat |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
10x
|
100 | 4000 |
| 2 | Thigh Abductor |
45kg
15x
45kg
15x
45kg
15x
45kg
15x
45kg
20x
|
80 | 3600 |
| 3 | Thigh Adductor |
55kg
15x
55kg
15x
55kg
15x
55kg
15x
45kg
20x
|
80 | 4200 |
| 4 | One Legged Kickback |
18kg
15x
18kg
15x
18kg
15x
18kg
15x
18kg
15x
18kg
15x
18kg
15x
18kg
15x
18kg
15x
18kg
15x
|
150 | 2700 |
| 5 | Back Extension Machine |
50kg
15x
75kg
15x
75kg
15x
75kg
15x
75kg
15x
|
75 | 5250 |
| 6 | Hyperextensions |
85kg
10x
85kg
10x
85kg
10x
85kg
10x
85kg
10x
|
50 | 4250 |
| 7 | Smith Machine Dead Lifts |
60kg
12x
60kg
12x
60kg
12x
60kg
12x
60kg
12x
|
60 | 3600 |
| 8 | Straight Arm Pushdown |
27kg
15x
32kg
15x
32kg
15x
32kg
15x
32kg
15x
|
75 | 2325 |
| 9 | Seated Cable Rows |
32kg
12x
32kg
12x
32kg
12x
32kg
12x
32kg
20x
|
68 | 2176 |
| 10 | Preacher Curl Machine |
30kg
12x
30kg
12x
30kg
12x
30kg
12x
30kg
26x
|
74 | 2220 |
| Total | 812 | 34321 | ||
Notes
11:32 - 12:40
Kaukavesi, Kajaani
Fantastic feeling & pump
