iulie 2015

Exerciţii executate de mine pe aparatele de la sala AVAC
Luna iulie, 2015

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Jacuzzi

27 iulie 2015 (47)

  • Aparat cvadriceps 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat triceps push down 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat pectoral 20 repetari 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 06,00 - 07,00 ultima zi la AVAC pe 2015.

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    26 iulie 2015 (46)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.

    Un antrenament de la 06,00 - 07,00 de ziua mea de nastere.

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    25 iulie 2015 (45)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Low row 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Fexii banca Scott 5 seturi, 10 repetari st+dr, sarcina 20LBS.
  • Inmpns haltera din culcat 5 seturi, 10 repetari 45+45 LBS.
  • Aparat gambe din stand 20 repetari 5 seturi, sarcina 135+135 LBS

    Un antrenament de la 14,00 - 16,00.

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    24 iulie 2015 (44)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat pectoral 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat adductors 20 repetari sarcina 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 06,00 - 07,00.

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    23 iulie 2015 (43)

  • Impins haltera din declinat 10 repetari, 5 seturi sarcina 45+45 LBS.
  • Impins haltera din culcat 10 repetari, 5 seturi sarcina 45+45 LBS.
  • Impins haltera din inclinat 10 repetari, 5 seturi sarcina 25+25 LBS.
  • Impins ganterele din culcat 20 repetari, sarcina 20+20, 30+30, 40+40, 50+50, 60+60 LBS.
  • Flexii la banca SCOTT 10 repetari st+dr, sarcina 30+30 LBS.
  • Genuflexiuni la presa superseated 10 repetari, 5 seturi, sarcina 180+180 LBS.
  • Aparat gambe din stand 20 repetari 5 seturi, sarcina 135+135 LBS
  • Aparat row low 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat rotary torso 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Tractiuni verticale 20 repetari sarcina 30, 40, 50, 60, 70 lbs.
  • Abdomen crunch 20 repetari sarcina 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 08,00 - 12,00.




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    22 iulie 2015 (42)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat row low 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Triceps pushdown 20 repetari sarcina 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 06,00 - 07,00 exact ca ieri.

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    21 iulie 2015 (41)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat row low 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Triceps pushdown 20 repetari sarcina 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 06,00 - 07,00.

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    20 iulie 2015 (40)

  • Strenght front pull down 20 repetari, 5 seturi, sarcina 30+30 lbs.
  • Strenght deciline press 20 repetari, 5 seturi, sarcina 30+30 lbs.
  • Strenght inciline press 20 repetari, 5 seturi, sarcina 30+30 lbs.
  • Aparat biceps curl 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat triceps extention 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat upper back 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Chest press 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Abdomen crunch 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Lower back 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Flexii banca Scott 10 repetari st+dr, sarcina 30 lbs.
  • Triceps pushdown 20 repetari sarcina 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 13,00 - 16,30.

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    19 iulie 2015 (39)

  • Aparat cvadriceps 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat biceps femural 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe Rotary 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat row low 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat pectorali 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat seated gambe 20 repetari, 5 seturi sarcina 90+90 LBS.
  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 07,00 - 09,30.

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    18 iulie 2015 (38)

  • Impins haltera din culcat 20 repetari, sarcina 0+0, 10+10, 20+20, 30+30, 40+40, 50+50 LBS.
  • Impins haltera din declinat 20 repetari, sarcina 0+0, 10+10, 20+20, 30+30, 40+40, 50+50 LBS.
  • Impins haltera din inclinat 20 repetari, sarcina 0+0, 10+10, 20+20, 30+30, 40+40 LBS.
  • Impins haltera din inclinat 10 repetari, sarcina 50+50 LBS.
  • Superset seated leg press 10 repetari 45+45, 90+90, 135+135, 180+180, 225+225 LBS.
  • Aparat seated gambe 20 repetari, 5 seturi sarcina 135+135 LBS.
  • Aparat abdomen dublu sens 20 repetari 30, 40, 50, 60, 70 lbs.

    Un antrenament de la 13,00 - 16,30.

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    17 iulie 2015 (37)

  • Aparat abdomen 20 repetari 35, 50, 65, 80, 95 lbs.
  • Aparat push down triceps 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat abductor 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat aductor 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat low row 20 repetari 30, 40, 50, 60,70lbs.

    Un antrenament de la 06,00 - 07,00.






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    16 iulie 2015 (36)

  • Aparat abdomen 20 repetari 35, 50, 65, 80, 95 lbs.
  • Aparat abdomen 20 repetari 100, 115, 130, 145, 160 lbs.
  • Aparat pec deck 20 reperari sarcina 30, 35, 40, 45, 50 lbs
  • Aparat pectorali 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat deltoizi 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat push down triceps 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat banca Scott 5 seturi 10 repetari st+dr 30 lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat tractiuni verticale 20 repetari 100, 150 lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60, 70 lbs.
  • Aparat gambe din stand 5 seturi, 20 repetari sarcina 180 lbs.
  • Aparat pentru cvadriceps 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat pentru femurali 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat abductor 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat aductor 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat low row 20 repetari 30, 40, 50, 60,70lbs.

    Un antrenament de la 16,00 - 19,00.

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    15 iulie 2015 (35)

  • Strenght front pull down 20 repetari, 5 seturi, sarcina 30+30 lbs.
  • Strenght deciline press 20 repetari, 5 seturi, sarcina 30+30 lbs.
  • Strenght inciline press 20 repetari, 5 seturi, sarcina 30+30 lbs.
  • Aparat biceps curl 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat triceps extention 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat upper back 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Chest press 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Shoulder press 20 repetari, 5 seturi, sarcina 30 lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.

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    14 iulie 2015 (34)

  • Impins haltera din declinat 5 seturi, 20 repetari sarcina 45+45 lbs 9.000
  • Impins haltera din inclinat 5 seturi, 20 repetari sarcina 25+25 lbs 5.000
  • Impins ganterele din culcat 20 repetari sarcina 20+20, 30+30, 40+40, 50+50, 60+60 lbs 8.000
  • Aparat gambe din stand 5 seturi, 20 repetari sarcina 125+125 lbs. 25.000
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs. 5.000
  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs. 5.000
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs. 5.000
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs. 20.000
    TOTAL.................... 82.000 lbs = 37.194 kg

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    13 iulie 2015 (33)

  • Impins haltera din culcat 20 repetari sarcina 20, 40, 60, 80, 100 lbs
  • Impins haltera din culcat 20 repetari sarcina 120, 140 lbs
  • Aparat gambe din stand 20 repetari sarcina 90, 180,270, 270, 270 lbs.
  • Flexii banca Scott 5 seturi, 10 repetari st+dr sarcina 30 lbs
  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat tractiuni verticale 20 repetari 100, 150 lbs.

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    12 iulie 2015 (32)

  • Strenght front pull down 20 repetari, 5 seturi, sarcina 30 lbs.
  • Strenght deciline press 20 repetari, 5 seturi, sarcina 30 lbs.
  • Strenght inciline press 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat biceps curl 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat triceps extention 20 repetari, 5 seturi, sarcina 30 lbs.
  • Aparat upper back 20 repetari, sarcina 30, 40, 50, 60, 70 lbs.
  • Chest press 20 repetari, 5 seturi, sarcina 30 lbs.
  • Shoulder press 20 repetari, 5 seturi, sarcina 30 lbs.






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    11 iulie 2015 (31)

  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat pec deck 20 repetari 30, 35, 40, 45, 50lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat pentru cvadriceps 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat streinght abdominal crunch 20 repetari 30, 40, 50, 60, 70lbs.
  • Extensii la aparat triceps 20 repetari 30, 40, 50, 60, 70lbs.
  • Impins haltera din culcat 20 repetari sarcina 20, 40, 60, 80, 100 lbs
  • Aparat gambe din stand 20 repetari, sarcina 90, 180, 270, 369, 360lbs.

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    10 iulie 2015 (30)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat pectorali 20 repetari 30, 35, 40, 45, 50lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat pentru femurali 20 repetari, sarcina 35, 50, 65, 80, 95lbs.






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    09 iulie 2015 (29)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat pectorali 20 repetari 30, 35, 40, 45, 50lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat pentru femurali 20 repetari, sarcina 35, 50, 65, 80, 95lbs.

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    08 iulie 2015 (28)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat pec deck 20 repetari 30, 35, 40, 45, 50lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs.
  • Aparat cvadriceps 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat streinght abdominal crunch 20 repetari 30, 40, 50, 60, 70lbs.
  • Extensii la aparat triceps 20 repetari 30, 40, 50, 60, 70lbs.

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    07 iulie 2015 (27)

  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Extensii la aparat triceps 20 repetari 30, 40, 50 lbs.
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat pentru femurali 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs

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    06 iulie 2015 (26)

  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat pentru femurali 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs
  • Aparat streinght abdominal crunch 20 repetari 30, 40, 50, 60, 70lbs.
  • Extensii la aparat triceps 20 repetari 30, 40, 50, 60, 70lbs.

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    05 iulie 2015 (25)

  • Impins haltera din culcat 20 repetari sarcina 20, 40, 60, 80, 100 lbs
  • Impins haltera din declinat 5 seturi, 20 repetari sarcina 45+45 lbs
  • Aparat gambe din stand 5 seturi, 20 repetari sarcina 135+135 lbs.
  • Flexii banca Scott 5 seturi, 10 repetari sarcina 20 lbs
  • Flexii banca Scott 5 seturi, 10 repetari sarcina 30 lbs
  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat abdomen dubla tractiune 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat abdomen 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs

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    04 iulie 2015 (24)

  • Impins haltera din culcat 5 seturi, 20 repetari sarcina 45+45 lbs
  • Aparat gambe din stand 5 seturi, 20 repetari sarcina 90+90 lbs.
  • Genuflexiuni la superseated leg press 5 seturi, 20 repetari sarcina 90+90 lbs.
  • Aparat pec deck 20 repetari 30, 35, 40, 45, 50lbs.
  • Aparat deltoizi 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat abdomen dubla tractiune 20 repetari 30, 40, 50, 60, 70lbs.
  • Genuflexiuni la leg press 20 repetari sarcina 60, 80, 100, 120, 140 lbs.
  • Extensii pentru triceps 20 repetari sarcina 60, 80, 100, 120, 140 lbs.




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    03 iulie 2015 (23)

  • Impins haltera din culcat 20 repetari sarcina 20, 40, 60, 80, 100 lbs
  • Impins haltera din declinat 5 seturi, 20 repetari sarcina 35+35 lbs
  • Impins haltera din inclinat 5 seturi, 20 repetari sarcina 35+35 lbs
  • Impins ganterele din culcat 20 repetari sarcina 20+20, 30+30, 40+40, 50+50 lbs
  • Aparat gambe din stand 5 seturi, 20 repetari sarcina 45+45 lbs.
  • Aparat gambe din stand 5 seturi, 20 repetari sarcina 90+90 lbs.
  • Genuflexiuni la superseated leg press 5 seturi, 20 repetari sarcina 45+45 lbs.




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    02 iulie 2015 (23)

  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat pentru abdomen 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat tractiuni verticale 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs
  • Aparat streinght abdominal crunch 20 repetari 30, 40, 50, 60, 70lbs.




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    01 iulie 2015 (22)

  • Aparat gambe 20 repetari, sarcina 120, 160, 200, 240, 280lbs.
  • Aparat pentru abdomen 20 repetari, sarcina 35, 50, 65, 80, 95lbs.
  • Aparat pectorali 20 repetari 30, 40, 50, 60, 70lbs.
  • Rotary calf 20 repetari 30, 40, 50, 60,70lbs
  • Extensii aparat femural 20 repetari 30, 40, 50, 60, 70lbs.
  • Aparat abdomen dubla miscare 20 repetari 30, 40, 50, 60, 70lbs.




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