July 22, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
20kg
10x
50kg
10x
60kg
10x
60kg
10x
|
40 | 1900 |
| 2 | Barbell Row |
20kg
10x
40kg
10x
45kg
10x
45kg
10x
|
40 | 1500 |
| 3 | Deadlift |
20kg
10x
40kg
10x
50kg
10x
70kg
10x
80kg
10x
|
50 | 2600 |
| 4 | Rear Deltoid Row |
16kg
20x
16kg
20x
16kg
20x
|
60 | 960 |
| 5 | Standing Calf Raises |
40kg
40x
40kg
50x
40kg
50x
|
140 | 5600 |
| 6 | Dumbbell Shrugs |
44kg
20x
48kg
15x
48kg
15x
|
50 | 2320 |
| 7 | Seated Leg Curl |
45kg
15x
50kg
10x
55kg
10x
|
35 | 1725 |
| 8 | Hyperextensions |
0kg
20x
10kg
20x
10kg
20x
|
60 | 400 |
| 9 | Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| 10 | Decline Oblique Crunches |
0kg
30x
0kg
30x
0kg
30x
|
90 | 0 |
| Total | 655 | 17005 | ||
