Kate's Journal

Tuesday, April 20, 2010

Legs day (350S 260B)

I. 2 pytle buriosonů + Whey Excel -Sci Mentor (48B 140S) + Vit E, C, kyselina listová, Omega, CLA, Betakaroten, Mg + Zn + Ca, hlíva
II. workout..Legs....before Y3-Nx Labs
Předkopávání/Leg Extension 5 x 30

Hackeny/Hack Squat
60kg/15
70kg/15
80kg/15
90kg/15

Leg Press
3 x 120kg/50

Superset
Čelní dřepy + Dřepy na multipressu/Front Squat + Smitch Machine Squat
3 x 60kg/ 12 + 12

Leg Press jednou nohou/LP One Leg
4 x 60kg/10 + 10

Zakopávání/Lying Leg Curls 20 - 12 -10 - 10- 15

Stability Ball Hamstring Curl 4 x 10

Podsazování pánve 3 x 30

III.2 odměrky Pure Platinum Whey-SAN (46B ) + glutamin, Vit C
IV. 200g masa + zelenina + balík racií (40B 100S)
V. 100g masa (20B)
VI 2 odměrky proteinu Whey Excel -SM (48B)
VII. 100g masa (20B)
VIII.200g masa + zelenina + racia (40B 100S)

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