June 22, 2011
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Deadlift |
80kg
8x
110kg
6x
140kg
6x
160kg
5x
160kg
5x
140kg
6x
|
36 | 4580 |
| 2 | Ploki tõmbed kukla taha |
80kg
8x
90kg
8x
90kg
8x
90kg
8x
90kg
8x
|
40 | 3520 |
| 3 | Cable Close Grip Pulldown |
80kg
8x
90kg
8x
90kg
8x
80kg
8x
80kg
8x
|
40 | 3360 |
| 4 | Seated Pulley Row |
50kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 2960 |
| 5 | Close-grip bench press |
50kg
8x
70kg
8x
80kg
8x
80kg
8x
80kg
6x
70kg
8x
|
46 | 3280 |
| 6 | French press |
40kg
8x
40kg
8x
40kg
8x
40kg
8x
|
32 | 1280 |
| 7 | Cable Pushdown |
60kg
8x
60kg
8x
60kg
8x
60kg
8x
|
32 | 1920 |
| 8 | Machine Shrug |
80kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3200 |
| 9 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 406 | 24100 | ||
Notes
Enne jaanipäeva sai kõvem trenn tehtud
