Kate's Journal

Saturday, October 25, 2008

25.10
30min orbitrack

Záda/Back
Shyby/Pullups 4 x 5-8

Stahování kladky na hrudník/Lat Pulldown
40kg/88lbs x 10
45kg/99lbs x 8
50kg/110lbs x 6
50kg/110lbs x 6

Stahování kladky podhmatem/Underhand Lat Pulldown
3 x50kg/110lbs x 6 -8

Přítahy vč k pasu/Bent Over Barbell Row
40kg/88lbs x 10
50kg/110lbs x 10
60kg/132lbs x 8
70kg/154lbs x 6
70kg/154lbs x 6

Přítahy spodní kladky jednoruč/One - Arm Cable Row
20kg/44lbs x 10
25kg/55lbs x 10
30kg/66lbs x 8

Extenze/Extensions 3 x 10

Triceps
Úzký bench/Close-Grip Bench Press
50kg/110lbs x 10
60kg/132lbs x 8
70kg/154lbs x 6
75kg/165.4lbs x 6

Francouzský tlak s rovnou osou/Barbell Triceps Extension
20kg/44lbs x 10
30kg/66lbs x 10
35kg/77lbs x 8
35kg/77lbs x 7

Stahování lana/Triceps Pushdown 3x10reps

+ abs

I. 2x burisony + protein (40B 130S)
II. Bio tyčinka (35S 7T)
III. Jiříkův salát (cca 40B 50S)
IV. racia (100S)
V. 200g testovin + cottage (26B 150S 8T)

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