mai 2016

Exercitii executate de mine pe aparatele de la noua sala SAS GYM.
Luna mai, 2016

Ziua (yy) Programul Tractiuni
neasistat
normal
TOTAL 		Sauna
Uscata 		Sauna
Umeda
29 mai 2016 (04)
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg

    • 40

    -

    450

    DA

    28 mai 2016 (03)
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Aparat fluturari 20 repetari sarcina 20, 27.5, 35, 42.5, 50kg

    • -

    20

    410

    DA

    -

    27 mai 2016 (02)
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Alergare banda viteza 2mile 20 minute
  • Alergare banda viteza 3mile 30 minute 50min.

    • -

    -

    390

    DA

    -

    26 mai 2016 (01)
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Flexii banca Scott 5 seturi 20 repetari sarcina 5kg

    • 30

    -

    390

    DA

    -

    24 mai 2016 (25)
  • Alergare banda cate 5 minute vitezele 2mile si 3mile 60min.

    • -

    -

    360

    DA

    -

    23 mai 2016 (24)
  • Impins gantera din culcat 10 repetari, sarcina 10+10, 12+12, 14+14, 16+16, 18+18, 20+20kg
  • Impins gantera din culcat 10 repetari, sarcina 22+22, 24+24, 26+26, 28+28, 30+30kg
  • Aparat gambe 5 seturi 20 repetari sarcina 20+20kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • 20

    -

    380

    DA

    -

    22 mai 2016 (23)
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Alergare banda cate 15 minute vitezele 2mile si 3mile total 30 minute.
  • Alergare banda 1,5 minute viteza 4mile. 31,5min

    • -

    -

    360

    DA

    -

    20 mai 2016 (22)
  • Presa picioare 20 repetari sarcina 40, 80, 120, 160, 200, 240, 280kg
  • Presa picioare 10 repetari sarcina 340, 400, 460, 520, 550kg
  • Lucru gambe presa picioare 20 repetari sarcina 40, 80, 120, 160, 200, 240, 280kg
  • Lucru gambe presa picioare 20 repetari sarcina 340, 400, 460, 520, 550kg

    • 30

    -

    360

    DA

    -

    19 mai 2016 (21)
  • Alergare banda cate 10 minute vitezele 2mile si 3mile total 50 minute.
  • Alergare banda 10 minute viteza 4mile. 1h

    • -

    -

    330

    DA

    -

    18 mai 2016 (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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 14kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Alergare banda cate 10 minute vitezele 4, 5 si 6 total 24 minute.
  • Alergare banda 4 minute viteza 7.

    • 20

    -

    330

    DA

    -

    17 mai 2016 (19)
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Alergare banda cate 10 minute vitezele 2 si 3 total 20 minute.
  • Alergare banda 5 minute viteza 4.

    • 20

    -

    310

    DA

    -

    16 mai 2016 (18)
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Alergare banda cate 12 minute vitezele 2 si 3 total 27 minute.
  • Alergare banda 3 minute viteza 4.

    • 20

    -

    290

    -

    -

    15 mai 2016 (17)
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 14kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Alergare banda 4 minute viteza 1, 2, 3mile total 12 minute.
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg

    • 10

    -

    260

    -

    -

    14 mai 2016 (16)
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 10kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg

    • 30

    -

    250

    -

    -

    13 mai 2016 (16)
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 14kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat adductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat adductors 20 repetari sarcina 40, 50, 60, 70, 80kg

    • 30

    -

    220

    -

    -

    12 mai 2016 (15)
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 12kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg

    • 30

    -

    190

    -

    -

    11 mai 2016 (14)
  • Impins gantere din culcat 20 repetari, sarcina 12, 14, 16, 18, 20, 34kg
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 14kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg

    • -

    20

    160

    -

    -

    10 mai 2016 (13)
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 12kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Push down triceps 20 repetari sarcina 15, 20, 25, 30, 35kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat cvadriceps 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 25+25kg

    • 025

    -

    140

    -

    -

    09 mai 2016 (12)
  • Flexii banca Scott din stand bices 5, seturi, 20 repetari sarcina st+dr 14kg
  • Aparat bices curl 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Flexii banca Scott 20 repetari sarcina 5, 10, 15, 20, 25kg
  • Aparat biceps femural 20 repetari sarcina 25, 32.5, 40, 47.5, 55kg
  • Aparat gambe 5 seturi, 20 repetari sarcina 30+30kg

    • 030

    -

    115

    -

    -

    08 mai 2016 (12)
  • Impins gantere din culcat 20 repetari, sarcina 10, 12, 14, 16, 18kg
  • Aparat bices 5, seturi, 20 repetari sarcina 25+25kg
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg

    • 025

    -

    085

    -

    -

    07 mai 2016 (11)
  • Impins gantere din culcat 20 repetari, sarcina 10, 12, 14, 16, 18, 20kg
  • Flexii banca SCOTT 5 seturi, 20 repetari, sarcina 12kg
  • Aparat bices 5, seturi, 20 repetari sarcina 25+25kg
  • Aparat triceps 20 repetari sarcina 15, 20, 25,30, 35kg
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg

    • 030

    -

    060

    -

    -

    06 mai 2016 (10)
  • Impins gantere din culcat 20 repetari, sarcina 10, 12, 14, 16, 18kg
  • Flexii banca SCOTT 5 seturi, 20 repetari, sarcina 10kg
  • Aparat bices 5, seturi, 20 repetari sarcina 25+25kg
  • Aparat triceps 20 repetari sarcina 15, 20, 25,30, 35kg
  • 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 abductors 20 repetari sarcina 90, 100, 110, 120, 130kg
  • Aparat abductors 20 repetari sarcina 40, 50, 60, 70, 80kg
  • Aparat 5 seturi gambe 20 repetari sarcina 25+25kg

    • 030

    -

    030

    -

    -

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