22.4. one of the best workout
Legs
Leg Extension 4 x 15 (today with brutal weight 70kg/154lbs)
Squat
70kg/154lbs x 12
90kg/198.4lbs x 10
110kg/242.5lbs x 8
130kg/286.6lbs x 6
140kg/308.65lbs x 6
150kg/330.7lbs x 4 (my personal record..WOW!!:))
Leg Press
200kg/440.9lbs x 10
240kg/529lbs x 10
280kg/617.3lbs x 10
300kg/661.4 x 10
Smith Machine Step Ups
3 x 40kg/88lbs x 10 + 10
Smith Machine Stiff Legged Deadlift
40kg/88lbs x 12
60kg/132lbs x 10
Seated Leg Curl 3 x 10
Lying One Leg Curl 2 x 10
some Abs and Calf Raise
Legs
Leg Extension 4 x 15 (today with brutal weight 70kg/154lbs)
Squat
70kg/154lbs x 12
90kg/198.4lbs x 10
110kg/242.5lbs x 8
130kg/286.6lbs x 6
140kg/308.65lbs x 6
150kg/330.7lbs x 4 (my personal record..WOW!!:))
Leg Press
200kg/440.9lbs x 10
240kg/529lbs x 10
280kg/617.3lbs x 10
300kg/661.4 x 10
Smith Machine Step Ups
3 x 40kg/88lbs x 10 + 10
Smith Machine Stiff Legged Deadlift
40kg/88lbs x 12
60kg/132lbs x 10
Seated Leg Curl 3 x 10
Lying One Leg Curl 2 x 10
some Abs and Calf Raise
posted by Kathy @ 4/22/2009
5 Comments:
At 10:51 PM ,
Anonymous said...
... nestíham , ale Tvé bruško mi ted zdobí plochu na pc .... takže moc teším na nákou tvou fotečku ... dobrou noc ... č.m.p.
At 7:58 PM ,
Anonymous said...
... vždycky si zkusím nějaký trénink podle tebe, ale 4x150 si už trochu přehnala, nějak mi zdrháš. Jestli takto budeš pokračovat i benči, jdu si koupit ping-pongové pálky.. Ale gratuluji a přeji ti to. V.
At 8:04 PM ,
Limitied said...
Síla v nožičkách je :-) šikulka :)
At 8:31 AM ,
Anonymous said...
... už se teším na hezké video, aneb fotečky když zacvičíš s činkou a napneš bicepsové,triceps..... svalíky ... hurá konečne rostou ... tak jim dej zabrat at se nezastaví a nezleniviou , ju ??? čauky m.mp.
At 11:07 PM ,
Kathy said...
V benchi to mám taky brzy v plánu..:o)ale ping - pong si s tebou taky ráda zahraju:o))
Post a Comment
Subscribe to Post Comments [Atom]
<< Home