Gymwolf - Jõusaali päevik, jälgi oma jõusaalitreeninguid Internetis

#	Harjutus	Seeriad	Tõsteid	Raskus
1	Kõhulihaste masin	125lb 25x	25	3125
2	Ploki tõmbed ülalt	120lb 16x 100lb 10x	26	2920
3	Jala sirutused masinal	70lb 140x 150lb 75x	215	21050
4	Thigh Abductor	190lb 100x	100	19000
5	Thigh Adductor	190lb 70x	70	13300
6	Jala kõverdused masinal	50lb 80x	80	4000
7	Donkey Calf Raises	70lb 70x	70	4900
8	Rinnalt surumine masinal	90lb 17x 70lb 15x	32	2580
9	Bicep Curls	90lb 20x 70lb 17x	37	2990
10	Incline Pushdown	130lb 12x	12	1560
11	Flat Bench Cable Flys	145lb 15x 130lb 10x	25	3475
12	Õla tagaosa masinal	130lb 16x	16	2080
13	Cable Upright Rows	85lb 10x	10	850
14	Trapets masinal	72lb 17x	17	1224
15	Cable Incline Triceps Extension	120lb 15x	15	1800
16	Leg Raises	40lb 12x	12	480
17	Back Extension on Stability Ball	35lb 20x	20	700
18	Keretõsted kõhule	50lb 40x	40	2000
19	Bent Over Cable Lateral Raises	10lb 20x	20	200
20	Barbell Incline Triceps Extension	15lb 40x	40	600
21	Dumbbell Shoulder Press	30lb 30x	30	900
22	Hack Squats	100lb 50x	50	5000
23	Front and Back Neck Isometric	10lb 40x	40	400
Kokku			1002	95134

3 weeks and Thanksgiving and lots of beer---10 lb weight gain

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November 30, 2021