Exercitii executate de mine pe aparatele de la sala SAS GYM.
Luna decembrie, 2015

Ziua (yy)

Programul

Sauna
Uscata

Sauna
Umeda

30 deceembrie 2015 (10)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47, 40kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130, 140, 150kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Leg press 10 repetari, 155+155, 170+170, 185+185, 200+200, 215+215, 230+230, 245+245, 260+260kg
  • Leg press 10 repetari, 20+20, 40+40, 60+60, 80+80, 100+100, 120+120, 140+140kg
  • Leg press gambe 10 repetari, 20+20, 40+40, 60+60, 80+80, 100+100, 120+120, 140+140kg

    • Da

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    29 deceembrie 2015 (09)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat deltoizi 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    28 deceembrie 2015 (08)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg

    • Da

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    27 deceembrie 2015 (07)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg

    • Da

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    23 deceembrie 2015 (05)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg

    • Da

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    22 deceembrie 2015 (04)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg

    • Da

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    21 deceembrie 2015 (03)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    20 deceembrie 2015 (02)

  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Leg press 10 repetari, 30+30, 50+50, 70+70, 90+90, 110+110, 130+130, 150+150kg
  • Leg press gambe 10 repetari, 30+30, 50+50, 70+70, 90+90, 110+110, 130+130, 150+150kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

    -

    19 deceembrie 2015 (01)

  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Leg press 10 repetari sarcina 20+20, 40+40, 60+60, 80+80, 100+100kg
  • Leg press gambe 10 repetari sarcina 20+20, 40+40, 60+60, 80+80, 100+100kg

    Platit abonamentul 170 lei. Un antrenament este 5,48lei

    • Da

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    18 deceembrie 2015 (31)

  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat biceps femural 20 repetari sarcina 30, 37.5, 45, 52.5, 60kg
  • Triceps pushdown 20 repetari, sarcina 15, 20, 25, 30, 35kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg

    • Da

    -

    17 deceembrie 2015 (30)

  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat biceps femural 20 repetari sarcina 30, 37.5, 45, 52.5, 60kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Triceps pushdown 20 repetari, sarcina 15, 20, 25, 30, 35kg

    • Da

    -

    16 deceembrie 2015 (29)

  • Aparat adductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat adductors 20 repetari sarcina 75, 85, 95, 105, 115kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg

    • Da

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    15 deceembrie 2015 (28)

  • Aparat abductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat abductors 20 repetari sarcina 75, 85, 95, 105, 115kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Triceps pushdown 20 repetari, sarcina 15, 20, 25, 30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg

    • Da

    -

    14 deceembrie 2015 (27)

  • Aparat abductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat abductors 20 repetari sarcina 75, 85, 95, 105, 115kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Triceps pushdown 20 repetari, sarcina 15, 20, 25, 30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat gambe 5 seturi 20 repetari sarcina 30+30kg

    • Da

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    13 deceembrie 2015 (26)

  • Aparat adductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat adductors 20 repetari sarcina 75, 85, 95, 105, 115kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54, 47kg
  • Aparat gambe 20 repetari sarcina 5+5, 10+10, 15+15, 20+20, 25+25kg

    • Da

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    12 deceembrie 2015 (25)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg

    • Da

    -

    11 deceembrie 2015 (24)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68kg

    • Da

    -

    10 deceembrie 2015 (23)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68kg
  • Aparat adductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat adductors 20 repetari sarcina 75, 85, 95, 105, 115kg

    • Da

    -

    09 deceembrie 2015 (22)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25, 30, 35, 40kg
  • Flexii biceps la Scott 5 seturi, 10 repetari st+dr sarcina 12kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg

    • Da

    -

    08 deceembrie 2015 (21)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg

    • Da

    -

    07 deceembrie 2015 (20)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg

    • Da

    -

    06 deceembrie 2015 (19)

  • Aparat adductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat adductors 20 repetari sarcina 75, 85, 95, 105, 115kg
  • Aparat abductors 20 repetari sarcina 25, 35, 45, 45, 65kg
  • Aparat abductors 20 repetari sarcina 75, 85, 95, 105, 115kg
  • Presa picioare 20 repetari sarcina 20+20, 40+40, 60+60, 80+80, 100+100kg
  • Presa pentru piept 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Presa pentru umeri 20 repetari sarcina 25, 32.5, 40, 47.5kg

    • Da

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    05 deceembrie 2015 (18)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat gambe 20 repetari sarcina 5+5, 10+10, 15+15, 20+20, 25+25kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg
  • Aparat trageri 20 repetari sarcina 20, 23.5, 28.5, 33.5, 38.5kg

    • Da

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    04 deceembrie 2015 (17)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg
  • Aparat pectorali 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • Da

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    03 deceembrie 2015 (16)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg
  • Triceps push down 20 repetari sarcina 15, 20, 25, 30,35kg

    • Da

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    02 deceembrie 2015 (15)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg

    • Da

    -

    01 deceembrie 2015 (14)

  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat biceps Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps Scott 20 repetari sarcina 30, 35, 40kg
  • Aparat triceps 20 repetari, sarcina 20, 25, 32, 39, 46kg
  • Triceps push down 20 repetari sarcina 15, 20, 25, 30,35kg
  • Ridicari in brate asistat sarcina 10 repetari 82, 75, 68, 61, 54kg

    • Da

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