January 27, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
70kg
8x
80kg
6x
80kg
5x
80kg
4x
70kg
6x
|
29 | 2180 |
| 2 | Seated Barbell Shoulder Press |
30kg
8x
30kg
8x
30kg
6x
30kg
7x
|
29 | 870 |
| 3 | Cable Pushdown |
40kg
10x
50kg
10x
50kg
12x
50kg
10x
|
42 | 2000 |
| 4 | Leg press |
125kg
20x
150kg
15x
190kg
10x
200kg
10x
|
55 | 8650 |
| 5 | Seated calf raise machine |
15kg
10x
30kg
10x
40kg
10x
|
30 | 850 |
| 6 | Lying leg curl |
15kg
10x
35kg
10x
35kg
8x
35kg
8x
|
36 | 1060 |
| 7 | Cable curls |
30kg
8x
30kg
10x
|
18 | 540 |
| Total | 239 | 16150 | ||
