January 4, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-up |
100kg
10x
115kg
6x
120kg
6x
125kg
6x
115kg
7x
100kg
10x
100kg
5x
|
50 | 5465 |
| 2 | Barbell Row |
45kg
8x
45kg
8x
45kg
8x
45kg
8x
45kg
8x
|
40 | 1800 |
| 3 | Machine Shrug |
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
50 | 4500 |
| 4 | Cable Rope Overhead Triceps Extension |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 5 | Selja alaosa masinal |
50kg
8x
60kg
8x
70kg
8x
70kg
8x
|
32 | 2000 |
| 6 | Dumbbell Lateral Raise |
20kg
8x
20kg
8x
20kg
8x
|
24 | 480 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| Total | 286 | 17445 | ||
