February 2, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
90kg
5x
97.5kg
5x
105kg
5x
110kg
5x
117.5kg
5x
|
25 | 2600 |
| 2 | Leg extension machine |
80kg
11x
80kg
11x
80kg
11x
|
33 | 2640 |
| 3 | Lying leg curl |
50kg
8x
50kg
8x
50kg
8x
|
24 | 1200 |
| 4 | Säär jalapressil |
100kg
25x
100kg
25x
100kg
25x
|
75 | 7500 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
14x
23.5kg
14x
23.5kg
14x
|
42 | 987 |
| 6 | Õla surumine masinal |
85kg
9x
85kg
9x
85kg
9x
85kg
8x
85kg
8x
|
43 | 3655 |
| 7 | Õlg kangi tõsted ette |
27.5kg
8x
27.5kg
8x
27.5kg
8x
|
24 | 660 |
| 8 | Dumbbell reverse fly |
17kg
17x
17kg
17x
17kg
17x
|
51 | 867 |
| Total | 317 | 20109 | ||
