January 22, 2012
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Squat |
75kg
5x
82.5kg
5x
90kg
5x
97.5kg
5x
105kg
5x
|
25 | 2250 |
| 2 | Leg extension machine |
75kg
11x
75kg
11x
75kg
11x
|
33 | 2475 |
| 3 | Lying leg curl |
45kg
11x
45kg
11x
45kg
11x
|
33 | 1485 |
| 4 | Säär istudes |
35kg
22x
35kg
22x
35kg
22x
|
66 | 2310 |
| 5 | Säär seistes hantel käes(kordamööda,lisaraskuse kaal) |
23.5kg
11x
23.5kg
11x
23.5kg
11x
|
33 | 775.5 |
| 6 | Õla surumine masinal |
85kg
8x
85kg
8x
85kg
8x
85kg
8x
85kg
8x
|
40 | 3400 |
| 7 | Õlg kangi tõsted ette |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 8 | Dumbbell reverse fly |
17kg
14x
17kg
14x
17kg
14x
|
42 | 714 |
| 9 | Kõht | 0 | 0 | |
| Total | 317 | 14534.5 | ||
