Wed, Dec-18-02, 14:38
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Senior Member
Posts: 142
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Plan: Protein Power/BFL
Stats: 174/146/135
BF:32.7%/25%/22%
Progress: 72%
Location: Austin, Texas
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Weeks 4 & 5
I've got to start keeping this gym log updated. Past few days workouts are as follows:
Week 4/Day 25
LBWO
DB Squats
12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs
12 x 20 lbs (10)
Leg Extensions
12 x 35 lbs (8)
Lying Leg Lifts
12 x 10 lbs
10 x 20 lbs
8 x 25 lbs
6 x 25 lbs
12 x 15 lbs (9)
Straight Leg Dead Lifts
12 x 20 lbs (9)
Angled Calf Raises
12 x 20 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs
12 x 30 lbs
1 Leg Calf Raises
12 x 15 lbs (9)
Floor Crunches & Bent Knee Leg Raises
Week 4/Day 26
20 MAS on Treadmill
3.3
3.3
3.6
3.9
4.5
5.5
3.5
3.8
4.5
5.5
3.5
3.8
4.5
5.5
3.5
3.9
4.5
5.5
6
3.5 x 5 minutes
Missed UBWO Day 27 (but got plenty of exercise )
Night out with hubby for 7th wedding anniversary
Did approximately 1.5 hours walking at approx. 3 mph
Day 28 - Free Day
Week 5/Day 29
UBWO
BB Press
12 x 50 lbs
10 x 60 lbs
8 x 60 lbs
6 x 70 lbs
12 x 60 lbs
DB Flyes
12 x 25 lbs (9)
Seated DB Press
12 x 12.5 lbs
10 x 15 lbs
8 x 20 lbs
6 x 25 lbs
12 x 15 lbs
Bent Over Raises
12 x 15 lbs (9)
DB Pullovers
12 x 10 lbs
10 x 12.5 lbs
8 x 15 lbs
6 x 17.5 lbs
12 x 15 lbs
1 Arm Rows
12 x 15 lbs (8)
DB Extensions
12 x 5 lbs
10 x 7.5 lbs
8 x 10 lbs
6 x 15 lbs
12 x 10 lbs
Lying DB Extensions
12 x 10 lbs
Seated DB Curls
12 x 10 lbs
10 x 12.5 lbs
8 x 15 lbs
6 x 15 lbs
12 x 10 lbs
Incline DB Curls
12 x 10 lbs
Week 5/Day 30
20 MAS on Treadmill
Basically the same as Day 26
I'm past the first 4 weeks and need to change up the exercises, but don't know what exercises to switch to. If anyone comes across this and has any ideas, please let me know. I only have access to free weights so they must be exercises I can do with either a barbell or dumbbells. My weight bench does have that thing on the end that allows you to do leg lifts, etc.
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