19 juli, 2012
Det här har jag åstakommit idag, kolla Fitocracy för närmare detaljer 😉
(Inte listade i korrekt övnings-ordning)
- Barbell Curl:
- 20 kg x 10 reps (+15 pts)
- 40 kg x 10 reps (+21 pts)
- 40 kg x 5 reps (+18 pts)
- 50 kg x 5 reps (+20 pts)
- 60 kg x 5 reps (+24 pts)
- 65 kg x 5 reps (+26 pts)
- 65 kg x 5 reps (+26 pts)
- AM
- Hammer Dumbbell Curl:
- 26 kg x 5 reps (+19 pts)
- 32 kg x 5 reps (+21 pts)
- 32 kg x 5 reps (+21 pts)
- AM
- Wide-Grip Lat Pulldown:
- 70 kg x 15 reps (+47 pts)
- 70 kg x 15 reps (+47 pts)
- Preacher Curl:
- 30 kg x 10 reps (+18 pts)
- 30 kg x 15 reps (+19 pts)
- 30 kg x 15 reps (+19 pts)
- AM
- Machine Preacher Curls:
- 15 kg x 10 reps (+9 pts)
- 30 kg x 10 reps (+12 pts)
- 30 kg x 10 reps (+12 pts)
- 40 kg x 10 reps (+14 pts)
- AM
- Triceps Pushdown:
- 40 kg x 10 reps (+14 pts)
- 60 kg x 10 reps (+19 pts)
- 70 kg x 10 reps (+22 pts)
- AN
- Triceps Pushdown – Rope Attachment:
- 50 kg x 15 reps (+17 pts)
- 60 kg x 15 reps (+20 pts)
- 70 kg x 10 reps (+22 pts)
- AM
- Barbell Deadlift:
- 80 kg x 5 reps (+76 pts)
- 120 kg x 5 reps (+138 pts)
- 150 kg x 3 reps (+173 pts)
- 170 kg x 3 reps (+233 pts)
- 200 kg x 1 reps (+248 pts)
- 220 kg x 1 reps (+334 pts)
- 230 kg x 1 reps (+387 pts)
- 240 kg x 1 reps (+450 pts)
- No Belt
- Pull-Up:
- 20 reps || 0 kg (+173 pts)
- 20 reps || 0 kg (+173 pts)
- 15 reps || 0 kg (+119 pts)
- Bent Over Barbell Row:
- 80 kg x 10 reps (+57 pts)
- 80 kg x 10 reps (+57 pts)
- 80 kg x 10 reps (+57 pts)
- Lat Pulldown:
- 80 kg x 10 reps (+38 pts)
- 80 kg x 10 reps (+38 pts)
- 80 kg x 10 reps (+38 pts)
- Walking:
- 0:16:16.8 || 1.8 km || 9:16.8 min/km (+45 pts)
- 1:07:35.5 || 7.3 km || 9:16.2 min/km (+250 pts)
