January 18, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell Straight Leg Deadlift |
30kg
10x
55kg
10x
70kg
10x
70kg
10x
|
40 | 2250 |
| 2 | Flat barbell bench press |
20kg
20x
50kg
8x
70kg
8x
80kg
3x
80kg
4x
70kg
5x
|
48 | 2270 |
| 3 | Cable Pushdown |
30kg
10x
60kg
12x
60kg
10x
60kg
10x
|
42 | 2220 |
| 4 | Two Arm Front Cable Raises |
30kg
10x
50kg
8x
50kg
8x
|
26 | 1100 |
| 5 | Seated calf raise machine |
30kg
20x
30kg
20x
50kg
15x
50kg
10x
|
65 | 2450 |
| 6 | Dumbbell Lateral Raise |
20kg
10x
20kg
8x
20kg
8x
|
26 | 520 |
| 7 | Barbell biceps curl |
25kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 920 |
| 8 | Sit-ups |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| Total | 339 | 11730 | ||
Notes
sakus trennis
