December 4, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Chin-Ups |
93kg
10x
93kg
5x
93kg
3x
93kg
4x
93kg
4x
93kg
4x
93kg
1x
|
31 | 2883 |
| 2 | Deadlift |
100kg
4x
70kg
5x
80kg
6x
80kg
6x
80kg
4x
80kg
5x
80kg
7x
80kg
5x
|
42 | 3390 |
| 3 | Barbell Rear Delt Row |
60kg
10x
80kg
10x
90kg
10x
90kg
10x
|
40 | 3200 |
| 4 | Rear Deltoid Row |
41kg
10x
41kg
10x
41kg
10x
41kg
10x
41kg
10x
41kg
10x
|
60 | 2460 |
| 5 | Shrugs |
100kg
8x
110kg
10x
100kg
8x
|
26 | 2700 |
| 6 | Rowing Torso |
60kg
10x
60kg
7x
55kg
7x
|
24 | 1405 |
| 7 | Cable Upright Rows |
30kg
7x
30kg
5x
30kg
5x
|
17 | 510 |
| 8 | Fly Machine |
75kg
12x
75kg
8x
75kg
6x
|
26 | 1950 |
| Total | 266 | 18498 | ||
