Wed, Mar-19-03, 16:32
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Senior Member
Posts: 114
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Plan: Atkins/BFL
Stats: 203.5/183/135
BF:47%/41%/17%
Progress: 30%
Location: Ithaca, NY
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LBWO 3/19/03
C1 W5 D31-10 min walk to gym for warm-up
QUADRICEPS:
Leg Extension
-12 x 1.5 plates; 10 x 2; 8 x 2.5; 6 x 3; 12 x 3...increase weight by 5 lbs. next time
Leg press
-12 x 4.5 plates; 10 x 5; 8 x 5.5; 6 x 6; 12 x 5.5...I did a full pyramid set on this one, too. I feel like my quads really need strenghening in order to stabilize my knees, which are fairly weak. I'd like to get them strong enough to withstand lunges and squats.
HAMSTRINGS:
Lying Leg Curl
-12 x 3 plates; 10 x 3.5; 8 x 4; 6 x 4.5; 12 x 4...increase weight by 5 lbs next time
Seated Leg Curl
-12 x 8 plates
OUTER THIGHS - ABDUCTOR:
Abductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60
INNER THIGHS - ADDUCTOR:
Adductor machine
-12 x 40 lbs.; 10 x 50; 8 x 60; 6 x 70; 12 x 60
CALVES:
Standing calf raise
-12 x 1 plate; 10 x 1.5; 8 x 2; 6 x 2.5; 12 x 2
Oh...forgot to put in the ab exercises I did yesterday after cardio...
-Did seated ab machine - pyramid set, one set on lying ab machine, and 6 hanging lower leg lifts.
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