January 31, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Barbell incline bench press |
50kg
8x
70kg
8x
80kg
7x
90kg
5x
90kg
5x
80kg
6x
|
39 | 2900 |
| 2 | Seated Barbell Shoulder Press |
40kg
8x
50kg
5x
40kg
8x
40kg
8x
|
29 | 1210 |
| 3 | Reverse fly machine |
30kg
8x
35kg
8x
35kg
8x
35kg
8x
|
32 | 1080 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
6x
100kg
3x
110kg
2x
80kg
8x
70kg
8x
50kg
8x
|
51 | 3700 |
| 5 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 6 | Cable Pushdown |
60kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2160 |
| 7 | Leg raise machine |
0kg
30x
|
30 | 0 |
| 8 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 365 | 14330 | ||
