July 3, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg press |
100kg
8x
150kg
8x
200kg
8x
200kg
8x
200kg
8x
|
40 | 6800 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Lying leg curl |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
40 | 2000 |
| 4 | Squat |
80kg
8x
80kg
8x
80kg
8x
|
24 | 1920 |
| 5 | Seated calf raise machine |
50kg
10x
65kg
8x
65kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
66 | 4740 |
| 6 | Power-Abs |
0kg
150x
|
150 | 0 |
| 7 | Pull-up |
102kg
12x
102kg
8x
|
20 | 2040 |
| Total | 380 | 20500 | ||
