January 8, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
110kg
6x
130kg
6x
140kg
6x
120kg
6x
110kg
6x
110kg
6x
|
44 | 4960 |
| 2 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 3 | Lying leg curl |
50kg
8x
50kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2240 |
| 4 | Seated calf raise machine |
50kg
8x
50kg
8x
60kg
8x
70kg
8x
70kg
8x
60kg
8x
|
48 | 2880 |
| 5 | Pull-up |
100kg
18x
100kg
8x
100kg
4x
|
30 | 3000 |
| 6 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 7 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 352 | 16080 | ||
