ZenusWarriorPrincess- Журнал, 07 сен 23

Lower body 1 🦵🫏
Thursday, Sep 07, 2023 at 3:42pm

Total volume: 75,152

Squat (Dumbbell)
Set 1: 60 lbs x 11
Set 2: 60 lbs x 10
Set 3: 60 lbs x 8
Set 4: 60 lbs x 6
Set 5: 24 lbs x 12

Deadlift (Dumbbell)
Set 1: 50 lbs x 12
Set 2: 50 lbs x 10
Set 3: 50 lbs x 7
Set 4: 50 lbs x 7
Set 5: 24 lbs x 12

Seated Leg Curl (Machine)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 12
Set 3: 65 lbs x 12
Set 4: 65 lbs x 12
Set 5: 70 lbs x 10
Set 6: 30 lbs x 30

Leg Extension (Machine)
Set 1: 50 lbs x 12
Set 2: 50 lbs x 10
Set 3: 50 lbs x 9
Set 4: 50 lbs x 9
Set 5: 50 lbs x 7
Set 6: 30 lbs x 14

Back Extension (Machine)
Set 1: 70 lbs x 20
Set 2: 90 lbs x 15
Set 3: 130 lbs x 15
Set 4: 130 lbs x 13
Set 5: 130 lbs x 12

Hip Abduction (Machine)
Set 1: 190 lbs x 15
Set 2: 200 lbs x 12
Set 3: 200 lbs x 12
Set 4: 200 lbs x 12
Set 5: 150 lbs x 20

Hip Adduction (Machine)
Set 1: 110 lbs x 20
Set 2: 110 lbs x 15

Farmer's Walk


Calf Extension (Machine)
Set 1: 130 lbs x 25
Set 2: 150 lbs x 20
Set 3: 160 lbs x 18
Set 4: 180 lbs x 15
Set 5: 200 lbs x 9

Leg Press (Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 12
Set 3: 225 lbs x 12
Set 4: 225 lbs x 12
Set 5: 225 lbs x 12
Set 6: 225 lbs x 12
Set 7: 225 lbs x 12
Set 8: 225 lbs x 12



@hevyapp
https://hevy.com/workout/99c353a1-bba7-493c-b1f9-d9d6c9a7a19c

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1628 ккал

Жир: 124,87г | Белк: 145,80г | Углев: 22,90г.   Завтрак: Sports Research MCT Oil. Обед: Optimum Nutrition Amino Energy, Sports Research MCT Oil. Ужин: Great Value Almond Milk Vanilla Unsweetened , Body Fortress Super Advanced 100% Protein Isolate Chocolate, Hardee's Monster Double Thick Burger (Low Carb), Optimum Nutrition Amino Energy. Перекус/Другое: Baked Sweetpotato (Peel Not Eaten), Kerrygold Pure Irish Butter, NutraBio Micellar Casein, Great Value Almond Milk Vanilla Unsweetened . подробнее ...