Kate's Journal

Sunday, November 02, 2008

1.11.
15min kolo/bicycle

Nohy/Legs (lehce/lightly)
Dřepy/Squat
60kg/132lbs x 12
60kg/132lbs x 12
70kg/154lbs x 10
70kg/154lbs x 10

Rumunský MT/Romanian Deadlift
3 x 60kg/132lbs x 10

Výpady na multipressu/Smith Machine Lunge
3 x 60kg/132lbs x 20

Podsazování pánve/Bridge 3 x 30

Extenze/Extension 3 x 10

Předkopávání/Leg Extensions
Drop set 3 x
30kg/66lbs x 10 + 20kg/44lbs x 8 + 10kg/22lbs x 6

Hrudník/Chest
Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 7
90kg/198.4lbs x 6
100kg/220lbs x 3
100kg/220lbs x 3

Rozpažky/Dumbbell Flyes + Peck deck/Butterefly + Protisměrné kladky/Cable Crossover 3 x 10 + 10 + 10

3 Comments:

  • At 9:15 PM , Anonymous Chlapeček said...

    Aby ses nám nenastydla :P

     
  • At 11:56 PM , Blogger Power said...

    Ondra je zpet... Gut :-)
    Pekne video...
    Pravda :-) Pozor, uz primrza...

     
  • At 12:20 AM , Anonymous Anonymous said...

    Diky za zajimave informace

     

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