March 26, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
80kg
8x
110kg
6x
110.5kg
6x
|
20 | 1963 |
| 2 | õlale kangiga kukla tagant |
40kg
8x
45kg
8x
50kg
7x
50kg
7x
45kg
8x
40kg
8x
|
46 | 2060 |
| 3 | Seated Barbell Shoulder Press |
50kg
6x
50kg
7x
50kg
6x
40kg
8x
|
27 | 1270 |
| 4 | Reverse fly machine |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
40 | 1200 |
| 5 | Barbell Upright Rows |
40kg
8x
45kg
8x
45kg
8x
45kg
8x
|
32 | 1400 |
| 6 | Machine Shrug |
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
90kg
10x
|
60 | 5400 |
| 7 | Seated calf raise machine |
50kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
65kg
10x
|
60 | 3750 |
| 8 | Pull-up |
100kg
16x
100kg
6x
|
22 | 2200 |
| 9 | Incline Crunches |
0kg
50x
|
50 | 0 |
| Total | 357 | 19243 | ||
