February 22, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Pull-up |
100kg
12x
100kg
10x
115kg
8x
115kg
6x
100kg
13x
100kg
8x
|
57 | 5910 |
| 2 | Barbell Row |
30kg
8x
45kg
8x
45kg
8x
45kg
8x
45kg
8x
|
40 | 1680 |
| 3 | Cable Rope Overhead Triceps Extension |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 4 | Selja alaosa masinal |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 5 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
6x
90kg
6x
80kg
8x
|
36 | 2760 |
| 6 | Cable Pushdown |
70kg
8x
70kg
8x
70kg
8x
70kg
8x
|
32 | 2240 |
| 7 | Cable One Arm Pushdown |
25kg
16x
30kg
16x
30kg
16x
30kg
16x
|
64 | 1840 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 409 | 20830 | ||
