September 8, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
80kg
8x
110kg
6x
140kg
6x
160kg
5x
180kg
3x
140kg
8x
|
36 | 4600 |
| 2 | Ploki tõmbed kukla taha |
60kg
8x
70kg
8x
80kg
8x
90kg
8x
100kg
8x
110kg
6x
|
46 | 3860 |
| 3 | Seated Pulley Row |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 4 | Dumbbell Row |
28kg
16x
28kg
16x
28kg
16x
28kg
16x
28kg
16x
|
80 | 2240 |
| 5 | Cable Rope Overhead Triceps Extension |
70kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2800 |
| 6 | Machine Shrug |
90kg
8x
90kg
8x
90kg
8x
90kg
8x
90kg
8x
|
40 | 3600 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 432 | 20300 | ||
