A good leg training today. ;-)

A good leg training today. ;-)

good night !!!

good night !!!

Julia Irmen - great kickboxing women !

my week

Tuesday 12.08. kickboxing

Thursday 14.08. kickboxing

Saturday 16.08. warm-up 10 minutes bicycling

leg extension

3 sets 15 x 12,5 kg

leg press

2 sets 15 x 40 kg, 1 set 15 x 50kg

multipress, squats

10x horizontal rod (10 kg) + 5 kg,

10x + 10 kg,

10x + 15 kg

hanging leg raise

3 x 15

hanging knee raise

2 x 15, bended knees – right,

2 x 15, bended knees – left

musculus erector spinae

3 sets 15 times

planks

4 sets 30 seconds

boating lying on a mat

4 sets 10 seconds

stretching

gym time !!!

gym time !!!

dope-is-my-hustle:

"float like a butterfly, sting like a bee."

dope-is-my-hustle:

"float like a butterfly, sting like a bee."

sparring day

Yesterday was sparring day. After training I am going to bed and sleep like a baby. 

Kickbox training today.

My week !

Tuesday 05.08. kickboxing

Thursday 07.08. kickboxing

Saturday 09.08. warm-up 10 minutes bicycling

lat pull down

15x 10 kg,

15x 15 kg,

15x 20 kg

seated cable rows

15x 10 kg,

15 x 15 kg,

15 x 15 kg

flat dumbbell bench press

3 sets 15 x 4 kg

arni press

2 sets 15 x 4 kg

Incline Bench (Barbell) Press

2 sets 10x horizontal rod (10 kg)

1 set 15x horizontal rod (10 kg)

hanging leg raise

2 x 15                                   

hanging knee raise

2 x 15, bended knees ,

1 x 15, bended knees – right,

1 x 15, bended knees – left

boating lying on a mat   4 sets 10 minutes

stretching

Gnocchi with vegetables and feta. Sooooo good!