April 6, 2024
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Rinnalt surumine masinal |
100lb
20x
90lb
15x
80lb
0x
|
35 | 3350 |
| 2 | Bench Dips |
80lb
12x
|
12 | 960 |
| 3 | bicep curl |
40lb
20x
30lb
20x
|
40 | 1400 |
| 4 | quadriceps |
40lb
35x
40lb
35x
160lb
0x
|
70 | 2800 |
| 5 | Thigh Abductor |
60lb
40x
|
40 | 2400 |
| 6 | Thigh Adductor |
80lb
0x
|
0 | 0 |
| 7 | Keretõsted |
80lb
0x
80lb
0x
|
0 | 0 |
| 8 | hamstring |
50lb
15x
60lb
15x
|
30 | 1650 |
| 9 | Shoulder Press |
50lb
20x
60lb
20x
60lb
15x
|
55 | 3100 |
| 10 | triceps extension |
100lb
20x
100lb
20x
|
40 | 4000 |
| 11 | Ploki tõmbed ülalt |
100lb
15x
|
15 | 1500 |
| 12 | Squats |
150lb
12x
150lb
12x
|
24 | 3600 |
| 13 | Cable Shrugs |
80lb
10x
|
10 | 800 |
| 14 | Donkey Calf Raises |
190lb
15x
|
15 | 2850 |
| 15 | Shoulder Press |
100lb
40x
100lb
20x
|
60 | 6000 |
| 16 | Back Extension |
130lb
20x
|
20 | 2600 |
| 17 | Rinnamasin |
150lb
15x
|
15 | 2250 |
| 18 | Õla tagaosa masinal |
90lb
20x
|
20 | 1800 |
| 19 | Front and Back Neck Isometric |
10lb
20x
10lb
20x
|
40 | 400 |
| 20 | Leg Lift |
100lb
0x
|
0 | 0 |
| Kokku | 541 | 41460 | ||
Märkmed
6 hours of chest pain 2 nights ago. Cautious day today. Groin strain improving.
Kommentaarid
Kommenteerimiseks Logi sisse või Registreeru.
