December 28, 2010
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
70kg
5x
80kg
4x
90kg
4x
100kg
3x
100kg
3x
80kg
4x
80kg
4x
|
27 | 2270 |
| 2 | Leg press |
150kg
8x
200kg
8x
230kg
8x
230kg
8x
|
32 | 6480 |
| 3 | Leg extension machine |
60kg
8x
80kg
8x
80kg
8x
80kg
8x
80kg
8x
|
40 | 3040 |
| 4 | Lying leg curl |
50kg
8x
60kg
8x
60kg
8x
60kg
8x
50kg
8x
|
40 | 2240 |
| 5 | Seated calf raise machine |
60kg
8x
60kg
8x
75kg
8x
75kg
8x
75kg
8x
|
40 | 2760 |
| 6 | Ab crunch machine |
40kg
50x
|
50 | 2000 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Power-Abs |
0kg
100x
|
100 | 0 |
| Total | 379 | 18790 | ||
Notes
Õhtul rannavõrkpall 1,5h
