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July 12, 2018
elliptical trainer+RowingStep machine+, 00:40:00 20 - 10 - 10 |
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July 11, 2018
Kokku 7842kg, Tõsteid 387 (Biitseps, Õlg, Triitseps) Week 3 - Day 3. Def. poliqu. +ABS |
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July 11, 2018
Medium short inclined ramps, 7km, 00:30:00 8 min cont. 7 sets (45” sprint - 15” walk - 45” soft run - 30” recovery) |
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July 10, 2018
Kokku 16110kg, Tõsteid 357 (Jalad, Selg) WEEK 3 - def poliq |
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July 9, 2018
Kokku 10530kg, Tõsteid 387 (Biitseps, Jalad, Rind, Selg) WEEK 3 |
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July 9, 2018
Fartlek, 8km, 00:29:00
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July 6, 2018
Kokku 7266kg, Tõsteid 387 (Biitseps, Õlg, Triitseps) Week 2 - Day 3. Def. poliqu. +ABS |
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July 5, 2018
Jooksmine, 00:26:00
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July 4, 2018
Multiactivity, 3km, 00:15:00 5 x short stairs. 3x stairs-sprint-stairs 3x short ramps (30 sg) |
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July 3, 2018
Kokku 15432kg, Tõsteid 354 (Jalad, Selg) WEEK 2 - Day 2 -def. poliq. +ABS |
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July 3, 2018
Fartlek, 6km, 00:26:00
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July 2, 2018
Kokku 10656kg, Tõsteid 387 (Biitseps, Jalad, Rind, Selg) WEEK 2 - DAY 1. Def Poliqu. +ABS |
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June 29, 2018
Jooksmine, 5km, 00:18:00
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June 29, 2018
Kokku 8118kg, Tõsteid 387 (Biitseps, Õlg, Triitseps) Day 3 . def poliq. . +ABS |
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June 27, 2018
Medium short inclined ramps, 5.5km, 00:23:00 5’ plane run . 6 x (45” ramp. +15” walk+30” soft running +15” walk+15” rest)+4’30” running |
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June 27, 2018
Kokku 14970kg, Tõsteid 348 (Jalad, Selg) Day 2 def poliq. . + ABS |
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June 26, 2018
Fartlek, 5.5km, 00:27:00 8' run 2' walk 1'30" run 1'30" walk 30" run 30" walk 1'30" run 1'30" walk 2' run 2' walk 3' run 3' walk |
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June 26, 2018
Kokku 8310kg, Tõsteid 341 (Biitseps, Jalad, Rind, Selg) Day. 1 def poliq. . + ABS too many fails in chest and back aux. muscles (shoulders) are not ready. |
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June 22, 2018
Kokku 14610kg, Tõsteid 312 (Biitseps, Jalad, Õlg, Rind, Triitseps) +ABS 3rd week Day 3 |
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June 20, 2018
Kokku 7410kg, Tõsteid 145 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps) +abs DAY 2 3rd week |
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June 20, 2018
running medium short inclined ramps, 5km, 00:25:00 Warm + ramps 5 sets x 45 sg |
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June 19, 2018
elliptical trainer+RowingStep machine+, 00:40:00 20' 10' 10' +ABS |
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June 18, 2018
Fartlek, 6km, 00:24:00 3/3-2/2-1/1 1/1-2/2-3/3 |
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June 18, 2018
Kokku 8973kg, Tõsteid 260 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps) + ABS Day 1 3rd week. |
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June 15, 2018
Jooksmine, 5km, 00:22:00 suave suave. vía puntilla calle taliarte |
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June 15, 2018
Kokku 13356kg, Tõsteid 288 (Biitseps, Jalad, Õlg, Rind, Triitseps)
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June 13, 2018
Kokku 8091kg, Tõsteid 169 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
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June 13, 2018
running short inclined ramps, 00:10:00 5x short |
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June 12, 2018
elliptical trainer+Step machine, 00:40:00
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June 11, 2018
Kokku 8490kg, Tõsteid 270 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps)
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June 11, 2018
Multiactivity, 00:18:00 Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg |
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June 8, 2018
Kokku 12090kg, Tõsteid 288 (Biitseps, Jalad, Õlg, Rind, Triitseps) Day 3 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x... |
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June 8, 2018
Jooksmine, 5km, 00:22:00 2 sets, (13 + 9 min). |
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June 6, 2018
Multiactivity, 00:18:00 Run 1 min rope Jump 1 min Sprint 30 sg Walking 30 sg 6 rounds |
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June 6, 2018
Kokku 8256kg, Tõsteid 210 (Biitseps, Jalad, Kõht, Õlg, Rind, Selg) Day 2 + ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x... |
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June 4, 2018
Fartlek, 5km, 00:22:00
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June 4, 2018
Kokku 7492kg, Tõsteid 250 (Biitseps, Jalad, Õlg, Rind, Selg, Triitseps) DAY 1+ ABS Routine: Day 1: 4x8 A1- Squats A2- BB incline press A3- Db Romanian deadlift A4- MEdium parallel Chin ups 3x8 B1- Bb shoulder press B2- Db incline curls B3- dips 3x16 C1-Seated calf raise ABS Day 2: 5x6 A1- Deadlift A2-Bb row A3- Bench press A4- Bench glute bridge 3x6 B1- Arnold press B2- Db Hammer curl B3 - Standing overhead tríceps extensión 3x6 C... |