Thu, Apr-24-03, 15:21
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Senior Member
Posts: 3,286
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Plan: Keto
Stats: 203/187.2/140
BF:75%/5%/25%
Progress: 25%
Location: Northern California
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LGFT W4 D4
Thanks Lynn... really glad to see you back!
Warm-up: 10 minutes riding stationary bike.
Resistance training:
Dumbbell Squats 1 set 20 reps- 5 lb
Reverse stiff leg (Step Back) Lunge 1 set 10 reps – no weights
Dumbbell Bench Press 1 set 20 reps – 5 lb
Dumbbell Rows 1 set 20 reps – 5 lb
Dumbbell Side Laterals 1 set 20 reps – 5 lb
Dumbbell Curls 1 set 20 reps – 5 lb
Dumbbell Triceps Extension 1 set 20 reps – 5 lb
Standing Calf Raises 1 set 15 reps each leg – no weight
Aerobic exercise: 21 minutes riding stationary bike, 5 minute warm up and cool down at 13-18 mph, 16 minutes at 25-28 mph. Went 7.33 miles and burned 368.3 calories. Total 21 minutes
Cool down: 10 minutes stretching (Denise again)
I decided not to do the crunches from Fat Wars... Denise's w/o works the abs quite nicely! I am doing Level One, but when I get used to it I will go to Level Two...
Saturday (yes, I am going to do them Saturday!) I am going to up my weights to 8 pounds, except for the Dumbbell Side Laterals, which I will keep the same. I barely can finish the reps with the 5 pounds.
Took 5000 mg (5g) L-Glutamine right before & after my w/o...
Last edited by adnil53 : Thu, Apr-24-03 at 15:24.
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