December 11, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
110kg
8x
130kg
6x
140kg
5x
130kg
6x
130kg
6x
130kg
6x
|
45 | 5340 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
48 | 3600 |
| 3 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 4 | Seated calf raise machine |
50kg
10x
65kg
10x
80kg
10x
80kg
10x
80kg
10x
80kg
10x
65kg
10x
65kg
10x
|
80 | 5650 |
| 5 | Pull-up |
100kg
17x
100kg
3x
100kg
5x
|
25 | 2500 |
| 6 | Ab crunch machine |
50kg
40x
|
40 | 2000 |
| 7 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 378 | 21410 | ||
