25.9.
30min kolo/bicycle
Nohy/Legs
Zakopávání vleže/Lying Leg Curls 5 x 10reps

Rumunský MT/Romanian deadlift 4 x 70kg/154lbs x 10

Zakopávání ve stoji/Standing Leg Curls 3 x 10reps

Dřepy /Squat
60kg/132lbs x 10
70kg/154lbs x 10
80kg/176.3 x 8
90kg/198.4lbs x 8
100kg/220lbs x 6
110kg/242.5lbs x 5
120kg/264.5lbs x 5
130kg/286.6lbs x 3
80kg/176.3lbs x 8
60kg/132lbs x 10

Výpony vsedě/Seated Calf Raise 4 x 12reps

I. burisony + špaldové pukance + protein (40B 130S)
II. Cottage + 2 racia (25B 200S)
III. 250g masa (50B)
IV. 375g tvarohu + jahody (45B 30S)
V. 125g tvarohu + 20%eidam (50B 10T)