Mon, Jan-20-03, 08:33
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Senior Member
Posts: 328
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Plan: SP/BFL
Stats: 190/186/160
BF:
Progress: 13%
Location: Ft Payne, AL USA
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Friday and Saturday's Workouts
Friday
20 min MAS cardio on recumbant bike
+tons of abdominal exercises (working mostly transverse and oblique areas of the abdominal muscle)
Saturday 8a- LBWO
9a- taught a 75 minute step class
LBWO (getting lazy on reporting exacts, but know I'm doing them)
Quads
Standing Lunges (reps 12/10/8/6/12)
Leg Extensions (reps 12)
Hamstrings
Deadlifts
One-legged hamstring curls
Calves
Seated calf raises
Standing one legged calf raise
Standing angled calf raises
Gluts
Machine
Heel curls on ball
Hip Abductors
Outer thighMachine
Squat/hip abduction
Hip Adductors
Inner thigh machine
Inner thigh lunges
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