July 30, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
6x
130kg
3x
140kg
1x
110kg
6x
100kg
9x
|
47 | 4910 |
| 2 | Dumbbell incline bench press |
62kg
8x
62kg
8x
62kg
8x
62kg
8x
62kg
8x
|
40 | 2480 |
| 3 | Chest machine |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2400 |
| 4 | Barbell biceps curl |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | Biceps machine |
50kg
8x
50kg
8x
50kg
8x
50kg
8x
|
32 | 1600 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Pull-up |
100kg
5x
100kg
5x
|
10 | 1000 |
| Total | 315 | 14886 | ||
