Training Log Archive: ParoniIn the 1 days ending Dec 10, 2017:
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Sunday Dec 10, 2017 #
Note
slept:7.5
Track of the week #50
Kashif : I've been missin' you. The song is found on the album Send me your love published in 1984 under the label Arista Records.
YouTube link:
*** song ***
Kashif : I've been missin' you. The song is found on the album Send me your love published in 1984 under the label Arista Records.
YouTube link:
*** song ***
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to work
gym 1:23:00 [3]
Training C = legs + abs + lower back
10 min warm-up
Recovery 2 min during a set. Recovery about 2 min between sets.
1. 45 degree leg press 125kg : 10, 10, 9
2. Squat 60kg : 10, 10, 8
3. Leg extension 40kg : 10, 9, 9
4. Lying leg curl 30kg : 10, 6 + 25kg : 9
5. Barbell seated calf raise 60kg : 15, 15, 15
6. Barbell standing calf raise 60kg : 15, 15, 15
7. Hanging leg raise : 10, 8
8. Incline crunch : 20, 16
9. Russian twist 12kg : 15, 15
10. Straight-legged hip raise : 20, 20
10 min warm-up
Recovery 2 min during a set. Recovery about 2 min between sets.
1. 45 degree leg press 125kg : 10, 10, 9
2. Squat 60kg : 10, 10, 8
3. Leg extension 40kg : 10, 9, 9
4. Lying leg curl 30kg : 10, 6 + 25kg : 9
5. Barbell seated calf raise 60kg : 15, 15, 15
6. Barbell standing calf raise 60kg : 15, 15, 15
7. Hanging leg raise : 10, 8
8. Incline crunch : 20, 16
9. Russian twist 12kg : 15, 15
10. Straight-legged hip raise : 20, 20
bicycling 25:00 [1] 7.0 km (3:34 / km)
way to home