July 25, 2015
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg Press Machine |
140kg
12x
160kg
12x
160kg
12x
|
36 | 5520 |
| 2 | Leg Extensions |
55kg
15x
57kg
12x
60kg
12x
|
39 | 2229 |
| 3 | Calves Press on Leg Machine |
160kg
15x
190kg
15x
190kg
15x
|
45 | 8100 |
| 4 | Cable Internal Rotation |
35kg
20x
35kg
20x
30kg
12x
|
52 | 1760 |
| 5 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 6 | Seated Leg Curl |
45kg
12x
50kg
12x
52kg
12x
|
36 | 1764 |
| 7 | Side Plank |
0kg
60x
0kg
60x
|
120 | 0 |
| 8 | Bench Press |
20kg
50x
20kg
50x
20kg
50x
40kg
20x
40kg
20x
40kg
25x
|
215 | 5600 |
| 9 | frist curl |
20kg
25x
20kg
20x
20kg
20x
|
65 | 1300 |
| Total | 668 | 26273 | ||
