April 30, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-Ups |
40kg
15x
40kg
15x
40kg
15x
40kg
15x
40kg
15x
|
75 | 3000 |
| 2 | Wide Grip Lat Pulldown |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| 3 | Seated Cable Rows |
35kg
15x
35kg
15x
35kg
15x
50kg
12x
50kg
15x
|
72 | 2925 |
| 4 | Barbell Rear Delt Row |
30kg
20x
30kg
20x
30kg
20x
30kg
20x
30kg
20x
|
100 | 3000 |
| 5 | Deadlift |
30kg
15x
30kg
15x
30kg
15x
30kg
20x
30kg
20x
|
85 | 2550 |
| 6 | Straight Arm Pushdown |
21kg
12x
21kg
12x
21kg
12x
21kg
12x
21kg
15x
|
63 | 1323 |
| 7 | Hyperextensions |
80kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
20x
|
60 | 4800 |
| 8 | Ab Rollout on Knees |
80kg
10x
80kg
10x
80kg
20x
|
40 | 3200 |
| Total | 563 | 23518 | ||
Notes
8:57 - 10:06
Mayor's Gym
Good feeling & pump
