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  #1   ^
Old Wed, Feb-03-10, 11:12
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default just another gym log from tangy

monday was chest day.

incline db press (overhead)
15 x 10
15 x 10
25 x 10
25 x 10
30 x 10
35 x 8
35 x 8

db bench press
30 x 10
30 x 10
30 x 10
30 x 8

delt flys
20 x 10
20 x 10
20 x 10

pec deck
55 x 10
80 x 10
100 x 10
100 x 10
100 x 10
100 x 4

seated chest press
80 x 10
80 x 10
80 x 10
80 x 8
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  #2   ^
Old Wed, Feb-03-10, 21:15
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default leg day

squats (in a smith rack yuck - but this gym ain't got nuffin' else)
65 x 8
65 x 8
95 x 8
95 x 8
95 x 8
95 x 8

seated leg press
70 x 10
70 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

seated ham curl (per side)
30 x 8
30 x 8
50 x 8
50 x 8
50 x 8
50 x 8

db shoulder press
20 x 8
20 x 8
30 x 8
25 x 8
25 x 8

db shoulder raise (asshat socializer free weight hogs)
12 x 10
12 x 10
12 x 10
20 x 10
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  #3   ^
Old Thu, Feb-04-10, 21:31
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

Seated Lat Pulldowns (2 warm up sets, 4 working sets of 8 reps each)
>
27.5 x 8
35 x 8
42.5 x 8
40 x 8
40 x 8
>
Seated Cable Rows (4 working sets)
>
35 x 8
40 x 8
40 x 8
40 x 8

Hyperextensions (5 count ~ the top) (4 working sets)
>
5
5
5
5
5 x 25

Standing Tricep pulldowns (inverse grip) (2 warm up sets, 4 working sets)
>
35 x 8
35 x 8
47.5 x 8
47.5 x 8
47.5 x 8
47.5 x 8

Laying Db skullcrushers (4 working sets)
>
25 x 6
25 x 8
25 x 8
25 x 7
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  #4   ^
Old Sun, Feb-07-10, 17:30
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

saturday - 1 hour caving - kinda like rock climbing only different. for the purpose/intent of this journal, I'll call it an hour of medium intensity cardio.
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  #5   ^
Old Tue, Feb-09-10, 09:14
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

monday was chest day.

bench press
65 x 10
85 x 10
115 x 8
125 x 1
115 x 8

incline db chest press
20 x 10
20 x 10
25 x 10
30 x 8
30 x 8
30 x 8

pec flyes
20 x 10
20 x 10
20 x 8
20 x 8

db chest press
25 x 10
35 x 6
35 x 6
35 x 5...(kinda hit myself in the face wth the last rep so it doesn't count)

barbell curl
35 x 10
35 x 8
35 x 8
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  #6   ^
Old Wed, Feb-10-10, 00:14
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

BB Squats
55 x 10
55 x 10
85 x 8
85 x 8
85 x 7
85 x 7

Seated leg press
90 x 10
180 x 8
180 x 8
180 x 8
180 x 8

Laying Ham Curls (per side)
65 x 8 (both legs)
25 x 10
40 x 8
40 x 8
40 x 8

Seated DB shoulder press

20 x 8
20 x 8
25 x 8
25 x 8
25 x 8

DB shoulder raises
12 x 8
12 x 8
12 x 8
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  #7   ^
Old Wed, Feb-24-10, 15:10
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

feb 17 wed

5k walk

feb 18 thursday

5k walk

feb 19 friday

5k walk

feb 21 sunday

10k walk

feb 22 monday

db chest press
20 x 10
20 x 10
25 x 10
30 x 10
30 x 10
35 x 8
35 x 8

incline db chest press
30 x 10
30 x 10
35 x 8

pec flyes

80 x 10
80 x 10
80 x 8
80 x 8

chest press (machine)
80 x 10
80 x 10
80 x 10
80 x 8

shoulder raises, lateral
20 x 8
15 x 8

shoulder raises, front
15 x 8
15 x 8

shoulder raises, lateral (pronated)
12 x 8
12 x 8

shoulder raises, front (pronated)
12 x 8
12 x 8
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  #8   ^
Old Fri, Feb-26-10, 14:54
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

thursday was leg day

seated leg press
135 x 10
225 x 10
225 x 10
225 x 10

seated leg press
130 x 10
130 x 10
130 x 10
130 x 10

seated ham curl (per side)
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

seated leg extension
50 x 10
70 x 10
70 x 10
70 x 10
70 x 10

leg press (again)
315 x 6
315 x 6
315 x 6
315 x 8
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  #9   ^
Old Mon, Mar-01-10, 21:14
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

chest day

db chest press
20 x 10
20 x 10
30 x 10
30 x 10
35 x 10
35 x 10

db bicep curls (per side)
15 x 10
15 x 10
20 x 6
15 x 10
15 x 10

seated military press (slight recline)
95 x 10
105 x 8
115 x 8
125 x 7

same as above, behind my head
65 x 10
75 x 10
85 x 10
95 x 8

chest press (machine)
85 x 5
80 x 6
80 x 5
80 x 8

db pec flyes (per side)
20 x 10
20 x 10
20 x 10
20 x 10
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  #10   ^
Old Wed, Mar-03-10, 13:38
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

yesterday was leg day. my right knee is wonky so i went a bit light on things:

seated ham curl (two legged, to ease the pressure on my right knee)

30 x 12
30 x 12
50 x 12
70 x 10
70 x 10

seated leg extension
30 x 12
50 x 12
70 x 10
70 x 10
90 x 10

leg press
145 x 10
145 x 10
315 x 8
315 x 8
315 x 8
315 x 8

squats (sucky smith rack)
95 x 8
95 x 8
95 x 8
95 x 8
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  #11   ^
Old Wed, Mar-03-10, 21:08
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

back/shoulders/tris today i have a cold and lightened up on a couple of things.

lat pulldown
35 x 10
35 x 10
42.5 x 8
42.5 x 8
42.5 x 7

seated rows
35 x 8
35 x 8
35 x 8
35 x 8
35 x 10

db military press
35 x 8
25 x 12
25 x 12
25 x 12
25 x 12
25 x 12

db tricep curls
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

laying skullcrushers
25 x 6
25 x 8
25 x 8
25 x 8

deltoid machine thingy
10 x 10
50 x 10
30 x 10
30 x 10
30 x 10
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  #12   ^
Old Thu, Mar-11-10, 23:15
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

first day back at the gym in a stinkin' week.

i did legs. it's not leg day. whatever.

squats (sucky smith rack)
95 x 8
95 x 8
95 x 8
105 x 8
105 x 8

seated leg press
90 x 10
90 x 10
110 x 10
110 x 10

seated ham curl (two legged, to ease the pressure on my right knee)
30 x 15
50 x 12
70 x 10
90 x 6
90 x 8
90 x 8

seated leg extension
30 x 12
50 x 12
70 x 10
90 x 10
90 x 10

leg press
90 per side x 10
90 per side x 10
90 per side x 10
90 per side x 10

20 min LISS cardio - 10 on the treadmill, 10 on elliptical

Last edited by tangy : Mon, Mar-15-10 at 22:09.
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  #13   ^
Old Mon, Mar-15-10, 22:08
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

today was chest day.

bench press
45 x 10
65 x 10
85 x 10
105 x 10
105 x 10
105 x 8

pec deck
20 x 10
20 x 10
30 x 10
40 x 10
40 x 10

incline press
25 x 10
30 x 10
35 x 10
35 x 8

pec flyes (machine, not fw)
20 x 15
30 x 10
40 x 10
40 x 10
40 x 10

bench rows
15 x 20
15 x 20
15 x 20

shoulder raises
15 x 10
15 x 10
15 x 10
15 x 10

lateral raises
15 x 10
15 x 10
15 x 10
15 x 10

20 min LISS

Last edited by tangy : Sat, Mar-20-10 at 00:23.
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  #14   ^
Old Sat, Mar-20-10, 00:22
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

wednesday was leg day

squats (real rack)
bar x 10
95 x 8
95 x 8
105 x 8
105 x 7

leg press
135 per side x 10
135 per side x 10
90 per side x 10
90 per side x 10

seated leg extension
50 x 12
50 x 12
90 x 10
90 x 10
90 x 8


laying ham curl (two legged, to ease the pressure on my right knee)
50 x 12
70 x 10
90 x 10
90 x 10
90 x 10

20 min LISS
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  #15   ^
Old Sat, Mar-20-10, 00:30
tangy's Avatar
tangy tangy is offline
Senior Member
Posts: 1,829
 
Plan: primal blueprint
Stats: 226/000/000 Female 5' 3"
BF:36
Progress: 100%
Location: Vancouver, BC Canada
Default

thursday - back/shoulders/tris

fuck if i can remember, but it was a good one. i even huffed and grunted a bit.

cable rows
20 x 10
35 x 10
35 x 10
42.5 x 10
42.5 x 10
42.5 x 10

lat pulldowns
35 x 10
35 x 8
35 x 8
35 x 8
42.5 x 8

incline db press
30 x 10
35 x 10
35 x 10
35 x 10
35 x 8

laying skullcrushers
25 x 10
25 x 10
25 x 10
25 x 10

20 min LISS

back extensions
5 sets of 5 - no added weight
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