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jun keater

Wed, Oct-27-04 04:06

Jun Keater's Gym Adventures

Thought it was about time that I started this....

I have been going to the gym forever, but my youngest daughter just started over a month ago. We work together, a lot of times doing resistance training (which I love).

Yesterday we did lower body -

inner - outer thigh 4x - 12 reps
smith machine - 4x - 12 reps
leg curl (resistance) - 4x - 12 reps

I did 30 minutes of cardio ~ 125 - 143 BPM

jun keater

Wed, Oct-27-04 10:56

Carla & I had a good cardio workout today. After I dropped her off at school, I did and additional 25 minutes on the bike. Walked about 2 miles with Behr in the park as well....

jun keater

Thu, Oct-28-04 11:17

post deleted

jun keater

Fri, Oct-29-04 14:37

post deleted

jun keater

Wed, Jan-12-05 14:25

1-11-05 Stated split training.

Quads
Hamstrings
1/2 hour cardio

jun keater

Wed, Jan-12-05 14:26

post deleted

jun keater

Thu, Jan-13-05 12:37

post deleted

jun keater

Fri, Jan-14-05 10:49

I deleted this post :lol:

jun keater

Wed, Feb-09-05 18:26

2/7/05

MONDAY Quads/hamstrings

Squats (4 sets)
Stiff leg deadlift (3 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)

TUESDAY Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skull crushes (3 sets)

WEDNESDAY

Abs
Cardio – 20 minutes HIIT

THURSDAY Back/biceps

Deadlift (4 sets)
Cambered Bar Lying Row (3 sets)
Barbell rows (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

FRIDAY Shoulders/calves

Shrugs (3 sets) Barbell or dumbell
Front raise (3 sets)
Side laterals (3 sets)
Rear laterals (3 sets) (with cable)
Standing calf raises (3 sets)
Seated calf raises (3 sets)

SATURDAY

Abs
Cardio – 20 minutes HIIT

jun keater

Sat, May-28-05 16:15

5/13/05

Code:


Flys	   40/10	20/14
Chest Press	   70/15	70/12	 50/15
Side Lateral Raise	   5/10	   3/15	  3/15
Lat Pull	   60/15	60/15	  60/11
Seated Rows	   40/15	40/15	40/15
Back Extensions	   0/15	   0/10	   0/12

jun keater

Sat, May-28-05 16:18

5/18/05

Code:

Abs	    0/20	   0/20	  0/18
Biceps	               13/15	  13/11	       10/10
Triceps            50/15	  50/15	      60/15
Leg Curls	       50/15	  50/12	       50/7
Leg Extensions	    50/15    50/15	     50/15
Lunges	               0/30	  0/30	        0/30
Abs	                0/20	   0/20	         0/20

jun keater

Sun, May-29-05 03:56

5/20/05

Code:

Flys               2/-15     20/15
Chest Press    70/15     70/14     70/14     50/15
Arnold Press     3/15      3/12
Side Lat Raise   3/15     3/15     3/15     5/15     5/13
Lat Pull          60/15     60/15     60/15     70/8
Seated Rows   50/15     50/15     50/15     40/16
Back Extensions   0/15     0/14     0/10

jun keater

Sun, May-29-05 04:00

5/25/05

Code:

Abs            0/20       0/20       0/20
Biceps        13/15     13/15       13/15      13/12
Triceps       60/15      60/15        60/15       60/15
Abs              0/20       0/20       0/20
Leg Curls     50/15      50/15      50/12
Leg Extensions      50/15     50/15      50/15
Lunges      0/30       0/28       0/30
Abs           0/20       0/20       0/20

jun keater

Sun, May-29-05 04:04

5/27/05

Code:

D Bell Press      15/15      15/15      15/15     15/12
"    "   incline     15/6    10/15     10/15
Side Lat Raise (w/band)     y/15    y/15  y/15  y/15  
1 Arm Lat Pull      30/15    30/15     40/15  
Seated Rows    50/16    50/15    40/15
Back Extensions    0/21     0/20     016
Flys     30/15    30/10

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