Kate's Journal

Wednesday, October 22, 2008

22.10.
I.fáze
30min orbitrack

Nohy/Legs
Leg Press
220kg/485lbs x 10
240kg/529lbs x 10
280kg/617.3lbs x 10
300kg/661.4lbs x 8
320kg/705.5lbs x 6

Hackeny/Hack Squat
30kg/66lbs x 10
50kg/110lbs x 10
70kg/154lbs x 10
90kg/198.4lbs x 10

Výpady na multipressu/Smith Machine Lunge
60kg/132lbs x 18
80kg/176lbs x 16
100kg/220lbs x 12

Předkopávání/Leg Extensions + Zakopávání/Lying Leg Curls
40kg/88lbs x 10 + 25kg/55lbs x 10
45kg/99lbs x 10 + 30kg/66lbs x 8
50kg/110lbs x 10 + 35kg/77lbs x 8
50kg/110lbs x 10 + 35kg/77lbs x 6

Přítahy kolen k pasu/Leg Tucks 4x10
Ab Crunch Machine 4x10
Sed leh na šikmé lavicii/Crunches 3 x 15

II.fáze
25min orbitrack
10min kolo/bicycle
10min veslo/rowing

Kliky na bradlech 3 x 10
Francouzský tlak s EZ/EZ Bar Triceps Extension 4 x 6 - 10 + Francouzský tlak s jč/Dumbbell Tt. Ex. 3 x 10
Kick back 3 x 10

I. tvaroh(30B 15S)
II. burisony + ov. vločky + protein (40B 130S)
III. 100g ovesných vloček (60S)
IV. imerial(30B)
V. protein + 2 burisony (40B 120S)

Doplňky opět: VitC, Vit E, Betakaroten, Lecitin, Zinek, Maca, BCAA- SANAS, AMINO- SANAS, Glutamine- AMS, Protein 100% -Scitec- jahoda - bíla čoko

0 Comments:

Post a Comment

Subscribe to Post Comments [Atom]

Links to this post:

Create a Link

<< Home