January 9, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squats |
40kg
10x
70kg
10x
70kg
10x
70kg
10x
|
40 | 2500 |
| 2 | Leg Extensions |
35kg
15x
50kg
10x
50kg
10x
50kg
10x
|
45 | 2025 |
| 3 | Thigh Abductor |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 4 | Seated Leg Curl |
35kg
15x
50kg
12x
50kg
12x
50kg
14x
|
53 | 2425 |
| 5 | Thigh Adductor |
50kg
12x
50kg
12x
50kg
12x
|
36 | 1800 |
| 6 | Leg Press Machine |
100kg
15x
160kg
10x
160kg
10x
160kg
12x
160kg
10x
|
57 | 8220 |
| 7 | Calves Press on Leg Machine |
100kg
15x
100kg
15x
100kg
15x
|
45 | 4500 |
| 8 | Rear Kick |
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
45kg
10x
|
60 | 2700 |
| 9 | Smith Machine Reverse Calf Raises |
68kg
12x
68kg
15x
68kg
15x
|
42 | 2856 |
| 10 | Jump Squat |
80.3kg
15x
80.3kg
15x
|
30 | 2409 |
| Total | 444 | 31235 | ||
