Kate's Journal

Monday, March 30, 2009

in the morning:
20min tradeclimber

Lat Puldown
40kg/88lbs x 15
45kg/99lbs x 12
50kg/110lbs x 10
55kg/121lbs x 8
67,5kg/148.5 x 6

"V" Bar Lat Puldown
2 x 60kg/132lbs x 10
65kg/143.3lbs x 10

Bent Over Barbell Row
60kg/132lbs x 10
3 x 80kg/176.3lbs x 8

One Arm Dumbbell Row
35kg/77lbs x 10
2 x 40kg/88lbs x 8

Seated Machine Row
3 x 65kg/143.3lbs x 10

Back Flyes + Extension 4 x 10 + 10
+ abs
todays abs:)

Afternoon: Biceps
Barbell Biceps Curl
20kg/44lbs x 20
30kg/66lbs x 10
4x 40kg/77lbs x 6

Hammer Curl
16kg/35.3lbs x 10
18kg/39.7lbs x 8
2x 20kg/44lbs x 8

Knee Curl 3 x 12kg/26.5lbs x 10

Running 3km


  • At 11:39 PM , Blogger Rhys said...

    I usually like the compound exercises, although this is a neat program you got here:)) I can really find and feel my back muscles everytime i do bent over barbell rows:)) My muscles talk to me saying, OUCH buddy!!! haha:))
    So which back exercise do you find to be the most beneficial for mass development Kate?

    Best wishes,

  • At 11:39 PM , Blogger Rhys said...

    Ps. Nice sexy pix:))

  • At 6:48 AM , Anonymous Limitied said...

    Můžu maximálně tak čučet... fakt pěkný drobku .-)

  • At 7:24 AM , Blogger Kate Kyptova said...

    Díkys Pájo, ale ty makáš taky pěkně:)

  • At 9:14 PM , Anonymous Limitied said...



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