January 28, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Flat barbell bench press |
80kg
8x
100kg
8x
110kg
6x
120kg
5x
130kg
2x
130kg
2x
110kg
6x
110kg
6x
|
43 | 4540 |
| 2 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
8x
80kg
6x
70kg
8x
|
38 | 2640 |
| 3 | Chest machine |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
40 | 2720 |
| 4 | Barbell biceps curl |
35kg
8x
45kg
8x
45kg
8x
45kg
8x
|
32 | 1360 |
| 5 | Concentration curl |
19kg
16x
19kg
16x
19kg
16x
19kg
16x
|
64 | 1216 |
| 6 | 21 |
30kg
21x
30kg
21x
|
42 | 1260 |
| 7 | Leg raise machine |
0kg
30x
|
30 | 0 |
| 8 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 9 | Pull-up |
100kg
14x
100kg
6x
|
20 | 2000 |
| Total | 359 | 15736 | ||
