January 5, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
60kg
15x
90kg
12x
100kg
10x
100kg
10x
|
47 | 3980 |
| 2 | Dumbbell Lateral Raises |
8kg
12x
8kg
12x
8kg
12x
8kg
0x
|
36 | 288 |
| 3 | Dumbbell Raise |
12kg
10x
12kg
10x
12kg
10x
12kg
10x
|
40 | 480 |
| 4 | Reverse Grip Bent Over Rows |
60kg
12x
65kg
10x
65kg
12x
65kg
10x
|
44 | 2800 |
| 5 | Back Presses |
35kg
10x
35kg
10x
35kg
10x
35kg
0x
|
30 | 1050 |
| 6 | Wide Grip Lat Pulldown |
40kg
10x
40kg
10x
45kg
10x
45kg
10x
|
40 | 1700 |
| 7 | Barbell Upright Rows |
30kg
10x
30kg
10x
30kg
10x
30kg
10x
|
40 | 1200 |
| 8 | Side Bend |
24kg
30x
24kg
30x
24kg
30x
24kg
30x
|
120 | 2880 |
| 9 | Decline Crunches |
0kg
20x
0kg
20x
0kg
20x
0kg
20x
0kg
20x
|
100 | 0 |
| Total | 497 | 14378 | ||
