Завтра будет [leg day]. Все его ненавидят. :bitch: Но, надо. А в Субботу с утра 3 часа футбол, если дождя не будет. Ноги будут гудеть, как всегда после джима... Может мне Пятницу на Среду поменять? (Мысли вслух).
Завтра будет [leg day]. Все его ненавидят. :bitch: Но, надо. А в Субботу с утра 3 часа футбол, если дождя не будет. Ноги будут гудеть, как всегда после джима... Может мне Пятницу на Среду поменять? (Мысли вслух).
4 main reasons why Boston is the best place to live:Red Sox (Baseball), Patriots (Football) World Champions
Celtics the NBA (Basketball), Bruins Stanley Cup (Hockey)
Friday
ABS Exercises (15-20 min)
1) Vertical Leg Crunches (30 times)
2) Crunch (30 times)
3) Side Leg Raises (60 times each side)
4) Modified Elbow to Knee Crunch (60 times each leg)
5) Bicycle (60 times)
6) Leg Raise (30 times)
7) V-Ups (30 times)
Shoulders/Back
1) pull ups ( 4 sets 15,10,7,5)
2) Barbell Upright row (3 sets 10 times each 65lbs)
3) Seated Dumbbell Press (3 sets 10 times each, each dumbell 45lbs)
4) PowerLine Lat Machine (3 sets 10 times each 130lbs)
5) Fixed Arm Lat Pull down (3 sets 130 lbs)
6) TDS DELTOID & SHOULDER MACHINE (3 sets 110 lbs)
Cardio
1 ) Elliptical machine (20 min level 16)
Палец от станка не далеко падает.
Friday Workout Journal:
(Dreaded Leg Day. ;))
Cardio: Treadmill running
23 min (1 stop - 45 sec) 7.5 mph 2.8 miles 465 cal
Quads/Glutes Pushback
(each leg)
110x10
130x10
140x10
150x8
Seated Calf Extension
150x15
160x20
170x15
180x15
190x10
200x12
Hip Abduction (outer)
135x15
150x15
165x15
180x12
200x12
Hip Abduction (inner)
150x20
180x20
210x20
240x20
270x20
300x20 (machine limit )
Seated Leg Extension
(Quads)
120x10
120x10
125x10
125x8
Lying Leg Curl
(Glutes/Hamstrings)
85x12
90x12
100x12
105x10
110x10
Incline Leg Press
140x10
190x10
230x10
280x8
300x8
70 minutes
дима каждой ногой? блиин... я двумя столько не отожму[ :grum:]
Saturday (120 min)
Chest
1) Dumbbell Flat Bench Chest Press (each 65lbs 10 times, 70lbs 10 times, 75lbs 10 times, 80lbs 10 times)
2) Chest Press (each side 70lbs 10 times, 90lbs 10 times, 90lbs 10 times)
3) FLAT-BENCH DUMBBELL FLYE (each 45lbs 3 sets)
4) Pushups (3 sets 20 times each)
Shoulders
1) Lateral Raises (25lbs each 3 sets)
Abs
1) Hip Raise Exercises (20 times each 3 sets)
Cardio
1) Treadmill Running (10 min 6.5 miles per hour)
2) Elliptical machine (10 min level 15)
3) Treadmill Walking (10 min 3.5 miles per hour)
Палец от станка не далеко падает.
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