June 18, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
50kg
8x
70kg
8x
80kg
6x
90kg
6x
100kg
3x
110kg
1x
80kg
4x
|
36 | 2710 |
| 2 | Leg press |
100kg
8x
150kg
8x
200kg
8x
200kg
8x
200kg
8x
|
40 | 6800 |
| 3 | Leg extension machine |
75kg
8x
75kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 3000 |
| 4 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
40 | 2320 |
| 5 | Seated calf raise machine |
50kg
10x
65kg
10x
65kg
10x
75kg
10x
75kg
10x
75kg
10x
|
60 | 4050 |
| 6 | Power-Abs |
0kg
100x
|
100 | 0 |
| 7 | Pull-up |
100kg
20x
|
20 | 2000 |
| Total | 336 | 20880 | ||
