March 14, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg press |
100kg
12x
150kg
12x
190kg
10x
210kg
8x
230kg
8x
|
50 | 8420 |
| 2 | Squat |
60kg
12x
90kg
10x
100kg
8x
110kg
3x
90kg
6x
|
39 | 3290 |
| 3 | Incline Crunches |
0kg
15x
15kg
12x
15kg
12x
|
39 | 360 |
| 4 | Leg extension machine |
60kg
8x
70kg
8x
80kg
8x
90kg
8x
|
32 | 2400 |
| 5 | Lying leg curl |
60kg
8x
70kg
6x
80kg
5x
|
19 | 1300 |
| 6 | Seated calf raise machine |
35kg
12x
50kg
10x
50kg
11x
|
33 | 1470 |
| 7 | kõhulihas masinaga |
40kg
15x
40kg
15x
40kg
15x
|
45 | 1800 |
| Total | 257 | 19040 | ||
Notes
Alguses 15 min. jalgratast.
Kaal ~80 , rasv 9,7% o.0
