January 16, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Hack Squats |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
50 | 2250 |
| 2 | Leg Extensions |
50kg
12x
50kg
12x
50kg
12x
50kg
12x
50kg
20x
|
68 | 3400 |
| 3 | Seated calf raise machine |
20kg
15x
20kg
15x
20kg
15x
20kg
15x
20kg
20x
|
80 | 1600 |
| 4 | Standing Calf Raises |
85kg
10x
85kg
10x
85kg
10x
85kg
10x
85kg
10x
|
50 | 4250 |
| 5 | Standing Leg Curl |
15kg
12x
15kg
12x
20kg
12x
20kg
12x
25kg
12x
25kg
12x
30kg
12x
30kg
12x
40kg
12x
40kg
12x
20kg
12x
20kg
12x
|
144 | 3600 |
| 6 | Standing One Arm Bicep Curl |
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
15kg
10x
|
100 | 1500 |
| 7 | Alternate Hammer Curl |
10kg
20x
10kg
20x
10kg
20x
10kg
20x
10kg
20x
|
100 | 1000 |
| Total | 592 | 17600 | ||
Notes
11:36 - 12:18
Mayor's Gym
Great feeling & pump
