May 7, 2016
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | One Leg Squat |
99kg
8x
99kg
8x
99kg
8x
99kg
8x
99kg
8x
99kg
8x
99kg
8x
99kg
8x
99kg
15x
99kg
15x
|
94 | 9306 |
| 2 | Hip Thrust Machine |
40kg
10x
40kg
10x
40kg
10x
40kg
10x
40kg
20x
|
60 | 2400 |
| 3 | Thigh Abductor |
40kg
12x
40kg
12x
40kg
12x
40kg
12x
40kg
20x
|
68 | 2720 |
| 4 | Thigh Adductor |
50kg
10x
50kg
10x
50kg
10x
50kg
10x
50kg
20x
|
60 | 3000 |
| 5 | Seated calf raise machine |
15kg
12x
15kg
12x
15kg
12x
15kg
12x
15kg
20x
|
68 | 1020 |
| 6 | One Legged Kickback |
10kg
12x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
10kg
12x
10kg
10x
10kg
10x
10kg
10x
10kg
20x
|
124 | 1240 |
| 7 | Leg Raises |
79kg
12x
79kg
12x
79kg
12x
79kg
12x
79kg
20x
|
68 | 5372 |
| 8 | Standing Calf Raises |
79kg
20x
79kg
20x
79kg
20x
79kg
20x
79kg
50x
|
130 | 10270 |
| 9 | Dumbbell Lateral Raises |
4kg
10x
4kg
10x
4kg
10x
4kg
10x
4kg
20x
4kg
20x
|
80 | 320 |
| 10 | Alternate Hammer Curl |
4kg
40x
4kg
40x
|
80 | 320 |
| Total | 832 | 35968 | ||
Notes
13:05 - 14:25
Mayor's Gym
Great feeling & pump
