5 minutes warm-up on the cross trainer, level 3
All sets 15 reps 20 squats, no weight to concentrate on form 1 set pull-ups on gravitron, 10 pounds resistance 1 set leg presses, 105 pounds 1 set lat pulldowns, 30 pounds 1 set push-ups on gravitron, 10 pounds resistance 1 set kneeling rows, 10 pounds 1 set seated rows, 20 pounds 1 set dead lifts, 30 pounds 1 set bicep curls, 8 pounds 1 set rotator cuff rotations, 3 pounds 1 set donkey presses, 50 pounds |
5 minutes warm-up on the cross trainer, level 3
All sets 15 reps 30 squats, no weight to concentrate on form 1 set pull-ups on gravitron, 10 pounds resistance 1 set leg presses, 105 pounds 1 set lat pulldowns, 25 pounds 1 set push-ups on gravitron, 10 pounds resistance 1 set seated rows, 20 pounds 1 set dead lifts, 30 pounds 1 set bench presses, 30 pounds 1 set bicep curls, 10 pounds 1 set rotator cuff rotations, 3 pounds 1 set donkey presses, 50 pounds 5 minutes on the elliptical, no resistance |
I laugh everytime I see your avatar! Very cute. :D
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45 minutes on the arc trainer, alternating between 0% and 10% incline, level 15, 630 calories burned per machine.
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Whoa!
You are kickin' some serious butt in the gym!! Keep up the great work! |
5 minutes warm-up on the cross trainer, level 3
All sets 15 reps 2 sets pull-ups on gravitron, 10 pounds resistance 2 set leg presses, 105 pounds 2 sets lat pulldowns, 25 pounds 2 sets push-ups on gravitron, 10 pounds resistance 2 sets seated rows, 20 pounds 2 sets bench presses, 30 pounds 2 sets bicep curls, 10 pounds 2 sets donkey presses, 50 pounds |
5 minutes warm-up on the cross trainer, level 3
All sets 15 reps 2 sets pull-ups on gravitron, 10 pounds resistance 2 set leg presses, 105 pounds 2 sets lat pulldowns, 40 pounds 2 sets push-ups on gravitron, 10 pounds resistance 2 sets seated rows, 20 pounds 2 sets tricep presses, 20 pounds 2 sets bicep curls, 10 pounds 2 sets donkey presses, 50 pounds |
30 minutes on the arc trainer, hill interval program (incline between 3 and 6%, levels 10 through 20) with 10 second sprints added (maybe 5 or 6), 440 calories burned per machine.
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5 minutes warm-up on the cross trainer, level 3
All sets 15 reps 2 sets pull-ups on gravitron, 10 pounds resistance 2 set leg presses, 105 pounds 2 sets lat pulldowns, 40 pounds 2 sets push-ups on gravitron, 10 pounds resistance 2 sets seated rows, 20 pounds 2 sets tricep presses, 20 pounds 2 sets tight seated rows (hands close together), 40 pounds 2 sets donkey presses, 50 pounds 20 squats, no weight I also did two sets of something that probably has a name but I don't know what--I attached a bar to the lower part of a pulley machine and pulled myself to a standing position, then bent 90 degrees then stood up again. 30 pounds on this and it worked my lower back and abs pretty well. I guess it's kind of a weird dead lift or something. |
5 minutes warm-up on the cross trainer, level 3
All sets 15 reps 2 sets pull-ups on gravitron, 10 pounds resistance 2 set leg presses, 105 pounds 2 sets lat pulldowns, 40 pounds 2 sets push-ups on gravitron, 10 pounds resistance 2 sets seated rows, 20 pounds 2 sets tricep presses, 20 pounds 2 sets donkey presses, 50 pounds |
5 minutes warm-up on the cross trainer, level 3
All sets 10 reps 2 sets pull-ups on gravitron, 25 pounds resistance 2 set leg presses, 135 pounds 2 sets lat pulldowns, 55 pounds 2 sets shoulder pulldowns, 25 pounds 2 sets push-ups on gravitron, 25 pounds resistance 2 sets seated rows, 40 pounds 2 sets tight seated rows (hands close together), 27.5 pounds 2 sets tricep presses, 30 pounds 2 sets donkey presses, 65 pounds |
45 minutes on the elliptical, interval program, resistance 2 and 8, incline levels 2 and 10, 3.3 miles, 503 calories burned per machine.
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5 minutes warm-up on the cross trainer, level 3
All sets 10 reps 2 sets pull-ups on gravitron, 25 pounds resistance 2 set leg presses, 120 pounds 2 sets lat pulldowns, 55 pounds 2 sets shoulder pulldowns, 25 pounds 2 sets push-ups on gravitron, 25 pounds resistance 2 sets seated rows, 27.5 pounds 2 sets tight seated rows (hands close together), 27.5 pounds 2 sets tricep presses, 30 pounds 2 sets donkey presses, 70 pounds |
5 minutes warm-up on the cross trainer, level 3
All sets 10 reps 2 sets pull-ups on gravitron, 25 pounds resistance 2 set leg presses, 150 pounds 2 sets lat pulldowns, 55 pounds 2 sets shoulder pulldowns, 20 pounds 2 sets push-ups on gravitron, 25 pounds resistance 2 sets seated rows, 20 pounds 2 sets tight seated rows (hands close together), 27.5 pounds 2 sets tricep presses, 30 pounds 2 sets donkey presses, 80 pounds |
5 minutes warm-up on the cross trainer, level 3
All sets 10 reps 2 sets pull-ups on gravitron, 25 pounds resistance 2 set leg presses, 150 pounds 2 sets lat pulldowns, 70 pounds 2 sets shoulder pulldowns, 27.5 pounds 2 sets push-ups on gravitron, 25 pounds resistance 2 sets seated rows, 27.5 pounds 2 sets tight seated rows (hands close together), 55 pounds 2 sets tricep presses, 30 pounds 2 sets donkey presses, 80 pounds |
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