July 19, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
50kg
6x
70kg
5x
80kg
4x
90kg
4x
100kg
3x
100kg
3x
90kg
4x
90kg
4x
|
33 | 2650 |
| 2 | Leg extension machine |
60kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3040 |
| 3 | Lying leg curl |
55kg
8x
55kg
8x
55kg
8x
55kg
8x
55kg
8x
|
40 | 2200 |
| 4 | Seated calf raise machine |
60kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 2880 |
| 5 | Leg raise machine |
0kg
30x
|
30 | 0 |
| 6 | Leg press |
100kg
8x
150kg
8x
200kg
8x
200kg
8x
|
32 | 5200 |
| 7 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 315 | 15970 | ||
