March 23, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg press |
90kg
10x
150kg
10x
200kg
10x
245kg
6x
|
36 | 5870 |
| 2 | Squat |
50kg
10x
90kg
10x
110kg
3x
120kg
1x
100kg
6x
|
30 | 2450 |
| 3 | Leg extension machine |
60kg
10x
70kg
10x
80kg
10x
90kg
7x
|
37 | 2730 |
| 4 | Lying leg curl |
50kg
10x
60kg
10x
70kg
8x
|
28 | 1660 |
| 5 | Seated calf raise machine |
35kg
15x
50kg
12x
50kg
12x
|
39 | 1725 |
| 6 | Incline Crunches |
5kg
15x
15kg
12x
15kg
12x
|
39 | 435 |
| 7 | kõhulihas masinaga |
40kg
15x
40kg
15x
45kg
15x
|
45 | 1875 |
| Total | 254 | 16745 | ||
Notes
Soojenduseks jalgratas 15 min.
