zaten bir spor salonum oldu

)) evde annem tepki vermeye başladı

)) bu arada yoga matı aldım aerobik minderi

))
---------- Post added at 20:51 ---------- Previous post was at 20:41 ----------
bu gün ki antremanım şöyleydi
öncelikle sabah kahvaltısında 3 yumurta beyazı- süt
12:30 yürüyüş 6 istasyon her istasyon 4 km toplam 24 km.
yürüyüş dönüşü bir kutu ton balığı ve karbo için nar suyu ve portakal suyu karışımı yarım litre.
1 kase sütlaç
15:00 kol-omuz idamnının ilk kısmı KOL
KOL A BU GÜN KABLE CURL VE CABLE HAMMER CURL EKLEDİM BAYA hoşuma gitti farklılık güzel oluyor.
ara öğün olarak 1 adet mandalina ve 5 kaşıK bulgurdan yapılmış kısır yedim.
akşam 17:30
OMUZ ANTREMANINA GEÇMEDEN ÖNCE ÖN ISINMA PLATES TOPU İLE ISINMA HAREKETLERİ VE 5 DAKİKA KOŞU
STANDART OMUZ PROGRAMIM 5 HAREKET ARTI KABLO İLE 2 HAREKET EKLEDİM.
ARKASINDAN SOĞUK BİR DUŞ
AKŞAM YEMEĞİNDE 2 ADET SOĞUK KARNIYARIK KATIKSIZ EKMEKSİZ. YANINA PORTAKAL SUYU...
BU GÜNDE GÜZEL GEÇTİ... YARİN GÖGÜS KARIN GÜNÜM BENCH SEHPASI ALMADIM AMA PLATES TOPU O İŞİ FAZLASIYLA GÖRÜYOR YARİN DENEYECEĞİM KABLO İLEDE GÖGÜSE YENİ HREKETLER KATACAĞIM ÖZELLİKLE ALT GÖGÜSE VE KARIN İÇİN VAROKAV DUMBELL CRUNCH YERİNE KABLE CRUNCHA GEÇECEĞİM ÇÜNKİ OMUZUMA BAYA BASKI YAPIYOR DUMBELL CRUNCH

)) BAKALIM
---------- Post added at 21:36 ---------- Previous post was at 20:51 ----------
BU GÜNKÜ KOL OMUZ PROGRAMIMIN DETAYLARI
Workout Log Details
1
Ball Leg Curl
View Guide
8.6
Muscle Targeted: Hamstrings
Equipment Type: Exercise Ball
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 50
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 50
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 50
edit
total weight: 14,850 kg
total reps: 150
Rest Between Exercises 0 min 45 sec
2
Physioball Hip Bridge
View Guide
N/A
Muscle Targeted: Glutes
Equipment Type: Exercise Ball
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 25
edit
total weight: 9,900 kg
total reps: 100
Rest Between Exercises 0 min 45 sec
3
Bent-Knee Hip Raise
View Guide
8.0
Muscle Targeted: Abdominals
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 6
edit
total weight: 2,574 kg
total reps: 26
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
4
Rocket Jump
View Guide
N/A
Muscle Targeted: Quadriceps
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Stretching/Plyo
1 min 0 sec
Reps | 10
Rest Between Sets 0 min 45 sec
set 2 | Stretching/Plyo
1 min 0 sec
Reps | 10
Rest Between Sets 0 min 45 sec
set 3 | Stretching/Plyo
1 min 0 sec
Reps | 10
edit
total reps: 30
Rest Between Exercises 0 min 45 sec
5
Running, Treadmill
View Guide
8.1
Muscle Targeted: Quadriceps
Equipment Type: Machine
EXERCISE DETAILS:
set 1 | Cardio
5 min 0 sec
Distance | 0 miles
Setting | 0
Reps | 0
Calories | 0
Heart Rate | 0 avg bpm
Rest Between Sets 0 min 45 sec
set 2 | Cardio
3 min 0 sec
Distance | 0 miles
Setting | 0
Reps | 0
Calories | 0
Heart Rate | 0 avg bpm
edit
total reps: 0
Rest Between Exercises 0 min 45 sec
6
Alternate Hammer Curl
View Guide
8.6
Muscle Targeted: Biceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
26. SEP
28. SEP
30. SEP
2. OCT
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
7
Dumbbell Alternate Bicep Curl
View Guide
8.6
Muscle Targeted: Biceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
8
Standing Biceps Cable Curl
View Guide
8.4
Muscle Targeted: Biceps
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
9
Cable Hammer Curls - Rope Attachment
View Guide
7.8
Muscle Targeted: Biceps
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 6
Rest Between Sets 0 min 45 sec
set 5 | Standard Set
99 kg x 4
edit
total weight: 4,158 kg
total reps: 42
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
10
One Arm Supinated Dumbbell Triceps Extension
View Guide
N/A
Muscle Targeted: Triceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 8
edit
total weight: 468 kg
total reps: 36
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
11
Dumbbell Shoulder Press
View Guide
9.0
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
12
Bent Over Dumbbell Rear Delt Raise With Head On Bench
View Guide
8.7
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
13
Front Dumbbell Raise
View Guide
8.8
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 1 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
14
Cable Seated Lateral Raise
View Guide
8.4
Muscle Targeted: Shoulders
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
15
Bench Dips
View Guide
8.7
Muscle Targeted: Triceps
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30