Buff Girl's Gym Log
 

I'll just pick up where I left off in my journal..... (only it makes more sense to do this stuff here ;) )

10/5 - Bi/Back
Inclined Bicep Curls - 10X12, 10X12, 10X12
Seated row - 50X15, 50X15, 50X15
Knee Ups - 15, 15, 15
Preacher Curls - 25X12, 25X12, 25X12
Assisted Pull ups - 100X15, 100X12, 100X12
Reverse crunches - 15, 15, 15
Hammer curls - 15X8, 15X8, 15X6
Isolateral high row - 45X8, 35X12, 35X12
Russian twist - 25, 25

10/6 - Legs
Single leg squats - 15, 15, 15
Leg press - 90X15, 90X15, 90X15
Calf rotator - 80X15, 80X15, 80X15
Leg extention - 30X12, 30X12, 30X12
Crunches - 15, 15, 15
Dead lifts - 15X12, 15X12, 15X12
Thighsolator - 45X15, 45X15, 45X15
Hip adductor - 35X15, 35X15, 35X15
Seated calf raise - 35X12, 35X12, 35X12

10/7 - Cardio
Stationary Bike - 30min random, level 4

10/8 - Rest

10/9 - Chest/Tri/Shoulders
Push Ups (feet on ball) - 12, 12, 12
Assisted Dips - 80X15, 80X12, 80X12
Reverse crunches - 15, 15, 15
Incline DB press - 15X15, 15X15, 15X15
Bentover tricep extention - 25X6, 20X8, 20X8
Crunches - 15, 15, 15
Peck Deck - 25X15, 25X15, 25X15
Arm extention - 30X8, 30X8, 30X8
Lateral Raises - 10X2, 8X6, 8X8
Alternating Front raises - 8X8, 8X8, 8X8

10/10 - Cardio
Eliptical - 20min, interval, level 4

10/11 - Cardio
Run - 20min
Walk - 15min

10/12 - Back/Bi/Shoulders
Inclined Bicep Curls - 10X12, 10X12, 10X12
Seated row - 50X15, 50X15, 50X15
Knee Ups - 15, 15, 15
Preacher Curls - 25X12, 25X12, 25X12
Assisted Pull ups - 100X12, 100X12, 100X12
Reverse crunches - 15, 15, 15
Hammer curls - 15X8, 15X8, 15X7
Isolateral high row - 40X12, 40X11, 40X10
Lateral Raises - 8X8, 8X8, 8X8
Alternating Front raises - 8X6, 8X12, 8X12
Arnold Press - 8X12, 8X12, 8X12
Flutter Kicks (4 count) - 15, 15, 20

10/13 - Legs
 

Single leg squats - 15, 15, 15
Leg extention - 45X12, 45X12, 45X12
Calf rotator - 80X15, 80X15, 80X15
Russian twists - 25, 25
Dead lifts - 15X12, 15X12, 15X12
Leg press - 90X15, 90X15, 90X15
Hip adductor - 35X15, 40X15, 40X15
Seated calf raise - 35X15, 35X15, 35X15
Hack squat - 50X8, 50X8, 50X8, 50X8
Inclined Sit ups - 12,12,7

10/14 - Cardio
 

Stationary bike - 30 min, random, level 4

10/15 - Rest

10/16 - Abs
 

Crunches - 15, 15, 15
V- ups - 15, 15, 15
Reverse crunches - 15, 15, 15

10/17 - Chest/Tri/Shoulders
 

Push Ups (feet on ball) - 12, 12, 12
Assisted Dips - 80X12, 80X12, 80X12
Reverse crunches - 15, 15
Free motion flyes - 15X12, 15X12, 15X12
Arm extention - 30X12, 30X12, 30X12
Chest Press on ball - 15X15, 15X15, 15X15
Rope pull down - 30X8, 30X6, 25X8
Alternating lateral raises - 8X10, 8X10, 8X10
Alternating front raises - 8X10, 8X10, 8X10
Military Press - 10X10, 10X10, 10X10
Tricep kickback - 5X12, 5X12, 5X12
Flutter kicks (4 count) - 20, 20, 20

Don't really feel like I hit my triceps hard enough. I'll know tomorrow.

10/18 - Rest

10/19 - Cardio
 

Eliptical - 20min intervals (levels 2-4)

10/20 - Back/Bi
 

Preacher curls - 30X8, 30X8, 30X8
Seated Row - 55X8, 55X8, 55X8
Knee Ups - 15, 15, 15
Pull Ups (palms facing me) - 100X8, 100X8, 100X8
Pull Ups (palms facing away) - 100X10, 100X10, 100X10
Crunches - 20X2, 20X2
Alternating curls - 15X8, 15X8, 15X8
Bent-over row - 15X12, 15X12, 15X12
Russian twists - 25, 25

10/21 - Cardio
 

Eliptical - 20 min, random, level 4

10/22 - Rest

10/23 - Legs/Shoulders
 

Single leg squats (smith machine) - 15, 15, 15
Calf rotator - 90X15, 90X15, 90X15
Leg extentions - 30X15, 30X15, 30X15
Lateral raises - 8X10, 8X10, 8X10
Plie Squats - 30X15, 30X15, 30X15
Abductors - 60X15, 60X15, 60X15
Leg Presses - 100X10, 100X10, 100X10
Front raises - 10X10, 10X10
Military Press - 10X10, 10X10
Leg Curls - 70X15, 90X6 (had to quit in the middle since the gym's daycare closed) :(

10/24 - Bi/Tri/Abs
 

Concentration curls - 15lbs, 3X8
Overhead Tri extention - 15lbs 1X12, 17.5lbs 2X12
Reverse crunches - 3X15
Bicep machine - 30lbs 3X8
Bent over tricep ext - 25lbs 3X8
Crunches - 3X15
Free motion bicep curls - 20lbs 3X10
Tricep kickbacks - 8lbs 1X8, 1X10, 1X12
Decline situps - 1X15, 2X10

10/25 - Rest

10/26 - Back/Chest/Shoulders
 

Lat pull downs - 50lbs 3X12
Incline DB press - 20lbs 3X12
Front raises - 8lbs 3X12
Bent over rows - 15lbs 1X12, 17.5lbs 2X12
Pec dec - 30lbs 3X12
DB press - 10lbs 3X12
Rotary upper back - 40lbs 1X8, 30lbs 2X8
Push ups - 1X20, 2X15
Lateral raises - 8lbs 3X8