Kate's Journal

Thursday, October 09, 2008

9.10.
15min kolo/Bicycle
15min orbitrack
10min kolo/bicycle

Nohy/Legs
Předkopávání/Legs Extensions 5 x 10-15

Leg Press
190kg/418.8lbs x 12
240kg/529lbs x 12
280kg/617.3lbs x 10
310kg/883.4lbs x 10
340kg/749.5lbs x 8
360kg/793.7lbs x 8
380kg/837.7lbs x 6

Výpady na multipress/Smith Machine Lunge
80kg/176.3lbs x 16
80kg/176.3lbs x 16
90kg/198.4lbs x 12
90kg/198.4lbs x 12

Výpony vsedě/Seated Calf Raise 4 x 10
Výpony vestoji/Stand Calf Raise 3 x 20

Ramena/Shoulders
Upažování v předklonu/Dumbbell Rear Delt Raise 4 x 7kg/15.4lbs x 10

Upažování/Lateral Raise
2 x 10kg/22lbs x 10
2 x 12kg/26.4lbs x 10

Tlaky s jč/Dumbbell Shoulder Press
18kg/39.7lbs x 10
20kg/44lbs x 8
22kg/48.5lbs x 6
22kg/48.5lbs x 6

Tlaky na stroji/Machine Shoulder Press
20kg/44lbs x 10
25kg/55lbs x 10
30kg/66lbs x 8

I. burisony + 100g ov. vloček + rozinky (200g S)
II. protein (40B)
III. protein(40B)
IV. špaldové pukance + amarant + rozinky + tvaroh sladky a nízkot. (50B 150S)
V. 300g pstruha + zelenina (50B)

2 Comments:

  • At 8:23 PM , Blogger Rhys said...

    Hey Kate,

    Great to hear that you are pyramiding your leg workout. WOW! Those leg press stats are awesome! Your one strong gal!

    Please keep your spirits up girl because i know when you next compete you will have added a heck of lot of muscle and i'm sure you'll kick ass too cuz you rock! There is so much to look forward to in life and just count your blessings as we are all here to support you with your utmost endeavours!

    Have a lovely week and keep training hard but more importantly keep the belief!

    Best wishes,
    Rhys

    Ps. What means ' burisony,vlocek and rozinky means?'

     
  • At 7:23 AM , Blogger Kate Kyptova said...

    Thx Rhys..I hope that someday will come time when i will compete again in bb:)

    oatflakes, raisins and so...this is my meal:)

     

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