Legs
Date: Sunday December 21st 2008
Time: 8:45am-10:45am Uhr (2 Hours)
Location: Gym of the local prison
Legpress
10x 240kg
10x 260kg
10x 280kg
10x 300kg
10x 320kg
10x 340kg
Legpress (Pumpsets)
25x 170kg
25x 170kg
25x 170kg
25x 170kg
Leg-Extensions (Reductionsets)
60x 100/80/60/40/20kg (10/10/10/10/20 Reps)
Standing Calf Raise
12x 150kg
12x 160kg
12x 170kg
12x 180kg
10x 190kg
8x 200kg
Standing Calf Raise (Pumpsets)
50x Bodyweight
50x Bodyweight
50x Bodyweight
50x Bodyweight
Cable-Legcurls (one side)
25x 25kg
25x 25kg
25x 25kg
Pause: 2-3 Minutes
1kg = 2.2lbs
