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real name
Karl-Eerik Otstavel
age
17
gender
Male
location
gym
Keila Tervisekeskus OÃ%u0153
occupation
Overall Goal
///
Gain Muscle
goal physique
Bodybuilder
Progress & Goals
BEFORE
Jan 3, 2013
CURRENT
142.6 Lbs.
LEAN BODY MASS
35.6 Lbs.
BODY FAT
CURRENT WEIGHT
178.1
Lbs.
Feb 2, 2013
CURRENT BODY FAT
20
%
Jan 3, 2013
PROGRESS HISTORY
Lbs.
2013-01-03,2013-01-04,2013-02-02
189.2,189.2,178.2
Jul 06, 2017
220 Lbs.
%
2013-01-03
20
Jul 06, 2017
6 %
Lbs.
2013-01-03,2013-01-04,2013-02-02
151.4,151.4,142.6
Programs
My Workout Philosophy View My Full Workout Program
3 Months.
1. päev - Esmaspäev - Rind, Kõht Seeria Surumine kangiga lamades 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=200 Surumine kangiga lamades negataiivse kaldega pingil 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=13 Surumine hantlitega kaldpingil 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=84 Ületõmme hantliga (pullover) 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=86 Käte kokku viimine trenazööril istudes (Liblikas trenazööril) 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=1 Jalgade tõsted rippes varbseinal 4 x 10 - 20 http://www.fitness.ee/exercise_show.php?excID=142 Keretõste kõhulihastele alaseljapingil 4 x 10 - 20 http://www.fitness.ee/exercise_show.php?excID=155 Aeroobne treening 30 min 2. päev - Teisipäev - Selg,trapets,alaselg Seeria Jõutõmme kangiga 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=132 Tõmme rippkangil (Lõuatõmme) 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=81 Tõmme plokil ülalt kitsa haardega 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=199 Tõmme küljele hantliga, ettekallutatult 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=101 Õlatõste smithi masinal 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=33 Keresirutus horisontaalsel alaseljapingil 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=21 Aeroobne treening 30 min 3. päev - Kolmapäev - Jalad Seeria Jala sirutus ette trenazööril 4 x 10 - 15 http://www.fitness.ee/exercise_show.php?excID=189 Kükk kangiga, kang turjal 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=4 Kükk kangiga, kang rinnal 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=5 Jalapress trenazööril 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=192 Jõutõmme kangiga sirgete jalgadega 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=133 Jalgade kõverdamine trenazööril kõhuli 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=9 Jalgade kõverdamine trenazööril istudes 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=188 Pöiasirutus trenazööril istudes 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=207 Pöiasirutus seistes hantliga 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=28 Pöiasirutus jalapressil 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=193 4. päev - Neljapäev - Puhkepäev Seeria http://www.fitness.ee/exercise_show.php?excID= 5. päev - Reede - Õlg, triitseps Seeria Surumine kangiga istudes eest 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=205 Lendamine hantlitega küljele istudes 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=87 Ettetõste plokksüsteemil, lamades 4 x 10 - 12 http://www.fitness.ee/exercise_show.php?excID=67 Eest ülestõmbed plokksüsteemil 4 x 10 - 12 http://www.fitness.ee/exercise_show.php?excID=63 Prantsuse surumine kangiga lamades 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=134 Ploki alla surumine seistes 4 x 10 - 12 Prantsuse surumine hantliga ühe käega, istudes 4 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=97 Aeroobne treening 30 min 6. päev - Laupäev - Biitseps, käsivars , kõht Seeria Küünarvarte kõverdamine hantlitega istudes 4 x 6 - 10 http://www.fitness.ee/exercise_show.php?excID=98 Küünarvarte kõverdamine kangiga scottipingil 3 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=151 Küünarvarre kõverdamine hantliga istudes kontsentreeritult 3 x 8 - 10 http://www.fitness.ee/exercise_show.php?excID=112 Küünarvarte kõverdamine hantlitega seistes, neutraalne hoie 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=111 Randmepainutus kangiga istudes, pealthoie 4 x 8 - 12 http://www.fitness.ee/exercise_show.php?excID=127 Keretõste kõhulihastele alaseljapingil 4 x 10 - 20 http://www.fitness.ee/exercise_show.php?excID=155 Jalgade tõsted kaldpingil 4 x 10 - 20 http://www.fitness.ee/exercise_show.php?excID=143 Aeroobne treening 30 min 7. päev - Pühapäev - Puhkepäev Seeria http://www.fitness.ee/exercise_show.php?excID=
My Nutrition Program View My Full Nutrition Program
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My Supplement Program View My Full Supplement Program
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My Motivation Program View My Full Motivation Program
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BlackLaser joined Keila Tervisekeskus OÃ%u0153 (Estonia).
Jan 3, 2013
BlackLaser updated his workout program.
1. päev - Esmaspäev - Rind, Kõht Seeria Surumine kangiga lamades 4 x 6 - 10 vaata Surumine kangiga lamades negataiivse kaldega pingil 4 x 6 - 10 vaata Surumine hantlitega kaldpingil 4 x 8 - 10 vaata Ületõmme hantliga (pullover) 4 x 8 - 10 vaata Käte kokku viimine trenazööril istudes (Liblikas trenazööril) 4 x 8 - 10 vaata Jalgade tõsted rippes varbseinal 4 x 10 - 20 vaata Keretõste kõhulihastele alaseljapingil 4 x...
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BlackLaser updated his weight from 189.2 Lbs. to 178.2 Lbs., a 11 Lb. loss in 29 days.