April 3, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Leg press |
110kg
12x
155kg
10x
200kg
10x
245kg
8x
275kg
5x
|
45 | 8205 |
| 2 | Squat |
60kg
10x
90kg
8x
110kg
4x
100kg
7x
|
29 | 2460 |
| 3 | Väljaasted |
50kg
10x
50kg
8x
50kg
8x
|
26 | 1300 |
| 4 | Leg extension machine |
60kg
12x
70kg
10x
80kg
7x
90kg
7x
|
36 | 2610 |
| 5 | Kõhulihas negatiivse kaldega pingil |
0kg
20x
0kg
18x
|
38 | 0 |
| 6 | Lying leg curl |
50kg
12x
60kg
10x
70kg
7x
|
29 | 1690 |
| 7 | Alaseljale sirutused |
0kg
12x
15kg
12x
15kg
12x
|
36 | 360 |
| 8 | Seated calf raise machine |
35kg
15x
35kg
15x
35kg
12x
|
42 | 1470 |
| 9 | Kõhulihas ranger |
0kg
7x
0kg
6x
|
13 | 0 |
| 10 | kõhulihas masinaga |
40kg
12x
40kg
12x
|
24 | 960 |
| Total | 318 | 19055 | ||
Notes
Soojenduseks 15 min. jalgrattal.
3. harjutus mõlemale jalale ehk siis topelt kõike.
