December 26, 2010
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Standing Barbell Shoulder Press |
28kg
5x
33kg
5x
40kg
3x
43kg
5x
50kg
5x
58kg
11x
|
34 | 1528 |
| 2 | Põlvedel High Pull |
50kg
6x
63kg
5x
65kg
5x
60kg
5x
|
21 | 1240 |
| 3 | Pull-up |
0kg
6x
5kg
6x
10kg
6x
20kg
3x
20kg
6x
|
27 | 270 |
| 4 | Close-grip bench press |
20kg
20x
60kg
8x
50kg
8x
70kg
6x
80kg
5x
40kg
8x
|
55 | 2420 |
| 5 | Barbell biceps curl |
20kg
12x
30kg
10x
30kg
10x
33kg
10x
33kg
10x
|
52 | 1500 |
| 6 | Kõhu kõverdamine masinal |
80kg
10x
85kg
10x
90kg
10x
|
30 | 2550 |
| 7 | istessetõusud kaldpingil |
5kg
15x
5kg
15x
5kg
15x
|
45 | 225 |
| 8 | kõhu kõverdamine sirglihastele |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| Total | 324 | 9733 | ||
Notes
soojendus 600m sörki ja kangiaeroobika. Biitsal üle seeria kitsas haare ja paus 40sekundit. Jahutuseks 500m sörki ja venitus.
