October 18, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
50kg
6x
70kg
6x
80kg
6x
90kg
5x
100kg
4x
110kg
2x
90kg
5x
80kg
6x
|
40 | 3200 |
| 2 | Leg press |
100kg
8x
150kg
8x
200kg
8x
230kg
6x
230kg
6x
|
36 | 6360 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2000 |
| 5 | Seated calf raise machine |
50kg
8x
65kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 2840 |
| 6 | Küljemasin |
40kg
40x
|
40 | 1600 |
| 7 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 336 | 19000 | ||
