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Michaël's journal


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23/07/2011

 

Cycling

10km in 25.45 minutes

 

Chest press

1 x 10 x 45kg

1 x 10 x 50kg

1 x 8 x 55kg

1 x 6 x 60kg

1 x 4 x 65kg

1 x 4 x 60kg

1 x 6 x 55kg

50kg untill failure

 

Barbell curls

2 x 10 x 20kg

2 x 6 x 20kg (short bending range)

 

Seated dumbell curls

2 x 8 x 8kg dumbell

2 x 6 x 8kg dumbell (short bending range)

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Warmup

5 minutes cycling

 

Single leg extension

1 x 10 x 25kg

1 x 8 x 30kg

2 x 6 x 35kg

2 x 5 x 35kg

2 x 4 x 35kg

2 x 3 x 35kg

2 x 2 x 35kg

2 x 1 x 35kg

 

Barbell curls

1 x 15 x 20kg

1 x 10 x 20kg

1 x 8 x 20kg

1 x 6 x 20kg

 

Hammer curls

1 x 8 x 10kg

2 x 6 x 10kg

 

Calf raises

1 x 15 x 40kg

1 x 10 x 50kg

1 x 8 x 50kg

had to stop because of the back ache.

 

10 minutes cycling

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