Sat, Apr-01-06, 20:56
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Circling...
Posts: 3,074
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Plan: Atkins
Stats: 230/222/150
BF:
Progress: 10%
Location: Pennsylvania
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Monday 3/27...
Treadmill warmup
split squats... 3 sets of 15 each side : 15#
lying leg curls... 3 sets of 15 : 35#
seated leg extensions... 3 sets of 10 : 25# each leg
seated cable row... 3 sets of 10 : 60#
front lat pull downs... 3 sets of 10 : 50#
shrugs... 3 sets of 10 : 8#
alternating dumbell curls... (upright) 3 sets of 10 : 10#
overhead tricep extension... 10 lbs... 3 sets... 10 reps
Ball crunches... 3 sets of 15 straight
3 sets of 15 each side obliques
Tuesday 3/28 and Wednesday 3/29... slacker
Thursday 3/30...
Spin class with weights... 1 hour
Ab blast class... 1/2 hour
Friday 3/31... Planned day off
Today... Saturday 4/1...
WATP... 30 minutes
Dumbell Straightleg Deadlifts... 3 sets of 15 - 12# dumbells
Split Squats... 3 sets of 15 each side - 12#
Lateral Raises... 3 sets of 15 - 5#
Seated Shoulder Press... 3 sets of 15 - 5#
Incline Fly... 3 sets of 10 - 12#
Incline Press... 3 sets of 10 - 12#
Overhead Tricep Extensions... 3 sets of 10 - 12# x 1 set and 10# x 2 sets
Bamboo Side Bends... 3 sets of 15 each side
Ball Crunches... 3 sets of 15 straight/ 3 sets of 15 obliques
Last edited by GypsyAngel : Tue, Apr-04-06 at 10:30.
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