14/1/2011 Quadricep & claves & Hamstring

14/1/2011 Friday

no cardio (curi ayam)

Narrow stance hack squats 5sets – 10reps – 20kg, 50kg

Leg extension 5sets – 10reps – 27kg, 36kg

Smith machine squat 4sets – 10reps – 20kg, 30kg

Seated leg curl 4sets – 10reps – 36kg, 41kg

Seated calf raise 4sets – 10reps – 20kg, 30kg

Crunches 4sets – 15reps

 

wanna vomit, tired.

2 thoughts on “14/1/2011 Quadricep & claves & Hamstring

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