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Old Tue, Jan-15-13, 10:12
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 7,035
 
Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180 Female 5'3"
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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Update: The formatting is less than ideal for this, yet it'll work.

Cardio
Date Exercise Set Duration Speed/Resistance/Distance/Jumps/Sets

27-Nov-12 arc trainer 1 5
27-Nov-12 arc trainer 2 10

1-Dec-12 arc trainer 1 10
1-Dec-12 arc trainer 2 10

3-Dec-12 treadmill 1 10 2.5
3-Dec-12 arc trainer 1 10

6-Dec-12 treadmill 1 10 2
6-Dec-12 arc trainer 1 7

10-Dec-12 arc trainer 1 10

12-Dec-12 treadmill 1 10 2
12-Dec-12 arc trainer 1 10

19-Dec-12 treadmill 1 10 2
19-Dec-12 arc trainer 1 10

24-Dec-12 arc trainer 1 5
24-Dec-12 arc trainer 2 5

25-Dec-12 arc trainer 1 5
25-Dec-12 arc trainer 2 5

27-Dec-12 arc trainer 1 5
27-Dec-12 arc trainer 2 5

28-Dec-12 arc trainer 1 5
28-Dec-12 arc trainer 2 5

3-Jan-13 arc trainer 1 5
3-Jan-13 arc trainer 2 5

5-Jan-13 treadmill 1 5 2
5-Jan-13 treadmill 2 5 2

7-Jan-13 arc trainer 1 5
7-Jan-13 arc trainer 2 5

14-Jan-13 treadmill 1 5 2.5
14-Jan-13 elliptical 1 5


Exercise
Date Exercise Set Weight Reps

27-Nov-12 machine shoulder press 1 35 lb 10
27-Nov-12 machine shoulder press 2 35 lb 15
27-Nov-12 machine shoulder press 3 35 lb 15
27-Nov-12 machine leg curl 1 60 lb 15
27-Nov-12 machine leg curl 2 60 lb 15
27-Nov-12 machine leg curl 3 60 lb 15
27-Nov-12 machine chest press 1 40 lb 15
27-Nov-12 machine chest press 2 40 lb 15
27-Nov-12 machine chest press 3 40 lb 15
27-Nov-12 cable seated close row 1 90 lb 15
27-Nov-12 cable seated close row 2 90 lb 15
27-Nov-12 cable seated close row 3 90 lb 15
27-Nov-12 lat pulldown 1 50 lb 15
27-Nov-12 lat pulldown 2 50 lb 15
27-Nov-12 lat pulldown 3 50 lb 15
27-Nov-12 machine leg extension 1 60 lb 15
27-Nov-12 machine leg extension 2 60 lb 15
27-Nov-12 machine leg extension 3 60 lb 15
27-Nov-12 machine leg press 1 150 lb 15
27-Nov-12 machine leg press 2 150 lb 15
27-Nov-12 machine leg press 3 150 lb 15

1-Dec-12 swiss-ball wall squat 1 0 lb 15
1-Dec-12 swiss-ball wall squat 2 0 lb 15
1-Dec-12 swiss-ball wall squat 3 0 lb 15
1-Dec-12 jumping jacks 1 0 lb 15
1-Dec-12 jumping jacks 2 0 lb 15
1-Dec-12 jumping jacks 3 0 lb 15
1-Dec-12 kneeling plank 1 0 lb 30
1-Dec-12 kneeling plank 2 0 lb 30
1-Dec-12 kneeling plank 3 0 lb 30
1-Dec-12 lunging step up 1 0 lb 10
1-Dec-12 lunging step up 2 0 lb 10
1-Dec-12 lunging step up 3 0 lb 10
1-Dec-12 one-arm row 1 20 lb 15
1-Dec-12 one-arm row 2 20 lb 15
1-Dec-12 one-arm row 3 20 lb 15
1-Dec-12 dumbbell biceps curl 1 7.5 lb 10
1-Dec-12 dumbbell biceps curl 2 7.5 lb 10
1-Dec-12 dumbbell biceps curl 3 7.5 lb 10
1-Dec-12 hammer curl 1 7.5 lb 10
1-Dec-12 hammer curl 2 7.5 lb 10
1-Dec-12 hammer curl 3 7.5 lb 10
1-Dec-12 ball slams 1 6 lb 15
1-Dec-12 ball slams 2 6 lb 15
1-Dec-12 ball slams 3 6 lb 15
1-Dec-12 mountain climbers 1 0 lb 15
1-Dec-12 mountain climbers 2 0 lb 15
1-Dec-12 mountain climbers 3 0 lb 15
1-Dec-12 ball throws 1 6 lb 15
1-Dec-12 ball throws 2 6 lb 15
1-Dec-12 ball throws 3 6 lb 15

3-Dec-12 machine leg press 1 170 lb 15
3-Dec-12 machine leg press 2 170 lb 15
3-Dec-12 machine leg press 3 170 lb 15
3-Dec-12 machine rear raise 1 45 lb 10
3-Dec-12 machine rear raise 2 45 lb 10
3-Dec-12 machine rear raise 3 45 lb 10
3-Dec-12 machine shoulder press 1 40 lb 15
3-Dec-12 machine shoulder press 2 40 lb 15
3-Dec-12 machine shoulder press 3 40 lb 15
3-Dec-12 machine chest press 1 45 lb 15
3-Dec-12 machine chest press 2 45 lb 15
3-Dec-12 machine chest press 3 45 lb 15
3-Dec-12 cable seated close row 1 90 lb 15
3-Dec-12 cable seated close row 2 95 lb 10
3-Dec-12 cable seated close row 3 90 lb 15
3-Dec-12 lat pulldown 1 50 lb 15
3-Dec-12 lat pulldown 2 50 lb 15
3-Dec-12 lat pulldown 3 50 lb 15
3-Dec-12 machine chest flye 1 55 lb 15
3-Dec-12 machine chest flye 2 55 lb 15
3-Dec-12 machine chest flye 3 55 lb 15
3-Dec-12 machine leg extension 1 65 lb 15
3-Dec-12 machine leg extension 2 65 lb 15
3-Dec-12 machine leg extension 3 65 lb 15

6-Dec-12 swiss-ball wall squat 1 0 lb 15
6-Dec-12 swiss-ball wall squat 2 0 lb 15
6-Dec-12 swiss-ball wall squat 3 0 lb 15
6-Dec-12 dumbbell lunge 1 0 lb 15
6-Dec-12 dumbbell lunge 2 0 lb 15
6-Dec-12 dumbbell lunge 3 0 lb 15
6-Dec-12 kneeling plank 1 0 lb 30
6-Dec-12 kneeling plank 2 0 lb 30
6-Dec-12 kneeling plank 3 0 lb 30
6-Dec-12 lunging step up 1 0 lb 10
6-Dec-12 lunging step up 2 0 lb 10
6-Dec-12 lunging step up 3 0 lb 10
6-Dec-12 one-arm row 1 20 lb 15
6-Dec-12 one-arm row 2 20 lb 15
6-Dec-12 one-arm row 3 20 lb 15
6-Dec-12 ball slams 1 6 lb 15
6-Dec-12 ball slams 2 6 lb 15
6-Dec-12 ball slams 3 6 lb 15
6-Dec-12 mountain climbers 1 0 lb 15
6-Dec-12 mountain climbers 2 0 lb 15
6-Dec-12 mountain climbers 3 0 lb 15
6-Dec-12 ball throws 1 6 lb 15
6-Dec-12 ball throws 2 6 lb 15
6-Dec-12 ball throws 3 6 lb 15

10-Dec-12 quadriceps 1 0 lb 4
10-Dec-12 dumbbell lunge 1 0 lb 70
10-Dec-12 triceps 1 0 lb 4
10-Dec-12 twisting crunch 1 0 lb 50
10-Dec-12 hamstrings (stretch 3) 1 0 lb 4
10-Dec-12 modified pushup 1 0 lb 50
10-Dec-12 shoulders 1 0 lb 4
10-Dec-12 beginner squat 1 0 lb 80
10-Dec-12 dumbbell leg lift 1 0 lb 15

12-Dec-12 machine shoulder press 1 40 lb 15
12-Dec-12 machine shoulder press 2 45 lb 10
12-Dec-12 machine shoulder press 3 40 lb 15
12-Dec-12 machine leg curl 1 60 lb 15
12-Dec-12 machine leg curl 2 65 lb 10
12-Dec-12 machine leg curl 3 65 lb 10
12-Dec-12 machine chest press 1 45 lb 15
12-Dec-12 machine chest press 2 50 lb 10
12-Dec-12 machine chest press 3 45 lb 15
12-Dec-12 cable seated close row 1 90 lb 15
12-Dec-12 cable seated close row 2 95 lb 10
12-Dec-12 cable seated close row 3 90 lb 12
12-Dec-12 lat pulldown 1 50 lb 15
12-Dec-12 lat pulldown 2 55 lb 10
12-Dec-12 lat pulldown 3 50 lb 15
12-Dec-12 machine leg extension 1 65 lb 15
12-Dec-12 machine leg extension 2 65 lb 15
12-Dec-12 machine leg extension 3 65 lb 15
12-Dec-12 machine leg press 1 170 lb 15
12-Dec-12 machine leg press 2 190 lb 12
12-Dec-12 machine leg press 3 170 lb 15

19-Dec-12 machine shoulder press 1 45 lb 10
19-Dec-12 machine shoulder press 2 45 lb 10
19-Dec-12 machine shoulder press 3 45 lb 10
19-Dec-12 machine leg curl 1 65 lb 10
19-Dec-12 machine leg curl 2 65 lb 10
19-Dec-12 machine leg curl 3 65 lb 10
19-Dec-12 machine chest press 1 45 lb 15
19-Dec-12 machine chest press 2 50 lb 12
19-Dec-12 machine chest press 3 50 lb 12
19-Dec-12 cable seated close row 1 90 lb 15
19-Dec-12 cable seated close row 2 95 lb 12
19-Dec-12 cable seated close row 3 95 lb 12
19-Dec-12 lat pulldown 1 55 lb 12
19-Dec-12 lat pulldown 2 55 lb 12
19-Dec-12 lat pulldown 3 55 lb 12
19-Dec-12 machine leg extension 1 65 lb 15
19-Dec-12 machine leg extension 2 70 lb 12
19-Dec-12 machine leg extension 3 70 lb 12
19-Dec-12 machine leg press 1 190 lb 10
19-Dec-12 machine leg press 2 190 lb 10
19-Dec-12 machine leg press 3 190 lb 10

24-Dec-12 swiss-ball wall squat 1 0 lb 15
24-Dec-12 swiss-ball wall squat 2 0 lb 15
24-Dec-12 swiss-ball wall squat 3 0 lb 15
24-Dec-12 jumping jacks 1 0 lb 15
24-Dec-12 jumping jacks 2 0 lb 15
24-Dec-12 jumping jacks 3 0 lb 15
24-Dec-12 kneeling plank 1 0 lb 30
24-Dec-12 kneeling plank 2 0 lb 30
24-Dec-12 kneeling plank 3 0 lb 30
24-Dec-12 lunging step up 1 0 lb 10
24-Dec-12 lunging step up 2 0 lb 10
24-Dec-12 lunging step up 3 0 lb 10
24-Dec-12 one-arm row 1 20 lb 15
24-Dec-12 one-arm row 2 20 lb 15
24-Dec-12 one-arm row 3 20 lb 15
24-Dec-12 dumbbell biceps curl 1 10 lb 10
24-Dec-12 dumbbell biceps curl 2 10 lb 10
24-Dec-12 dumbbell biceps curl 3 10 lb 10
24-Dec-12 hammer curl 1 10 lb 10
24-Dec-12 hammer curl 2 10 lb 10
24-Dec-12 hammer curl 3 10 lb 10
24-Dec-12 ball slams 1 6 lb 15
24-Dec-12 ball slams 2 6 lb 15
24-Dec-12 ball slams 3 6 lb 15
24-Dec-12 mountain climbers 1 0 lb 15
24-Dec-12 mountain climbers 2 0 lb 15
24-Dec-12 mountain climbers 3 0 lb 15
24-Dec-12 ball throws 1 6 lb 15
24-Dec-12 ball throws 2 6 lb 15
24-Dec-12 ball throws 3 6 lb 15

25-Dec-12 machine shoulder press 1 45 lb 12
25-Dec-12 machine shoulder press 2 45 lb 12
25-Dec-12 machine shoulder press 3 45 lb 12
25-Dec-12 machine leg curl 1 65 lb 12
25-Dec-12 machine leg curl 2 65 lb 12
25-Dec-12 machine leg curl 3 65 lb 12
25-Dec-12 machine chest press 1 50 lb 12
25-Dec-12 machine chest press 2 50 lb 12
25-Dec-12 machine chest press 3 50 lb 12
25-Dec-12 cable seated close row 1 95 lb 12
25-Dec-12 cable seated close row 2 95 lb 12
25-Dec-12 cable seated close row 3 95 lb 12
25-Dec-12 lat pulldown 1 55 lb 15
25-Dec-12 lat pulldown 2 55 lb 15
25-Dec-12 lat pulldown 3 55 lb 10
25-Dec-12 machine leg extension 1 70 lb 12
25-Dec-12 machine leg extension 2 70 lb 12
25-Dec-12 machine leg extension 3 70 lb 12
25-Dec-12 machine leg press 1 190 lb 15
25-Dec-12 machine leg press 2 190 lb 15
25-Dec-12 machine leg press 3 190 lb 15

27-Dec-12 side lunge 1 0 lb 10
27-Dec-12 side lunge 2 0 lb 10
27-Dec-12 side lunge 3 0 lb 10
27-Dec-12 dumbbell lunge 1 0 lb 10
27-Dec-12 dumbbell lunge 2 0 lb 10
27-Dec-12 dumbbell lunge 3 0 lb 10
27-Dec-12 bosu pushup 1 0 lb 10
27-Dec-12 bosu pushup 2 0 lb 10
27-Dec-12 bosu pushup 3 0 lb 10
27-Dec-12 jumping jacks 1 0 lb 15
27-Dec-12 jumping jacks 2 0 lb 15
27-Dec-12 jumping jacks 3 0 lb 15
27-Dec-12 lunging step up 1 0 lb 10
27-Dec-12 lunging step up 2 0 lb 10
27-Dec-12 lunging step up 3 0 lb 10
27-Dec-12 ball slams 1 6 lb 15
27-Dec-12 ball slams 2 6 lb 15
27-Dec-12 ball slams 3 6 lb 15
27-Dec-12 beginner squat 1 0 lb 10
27-Dec-12 beginner squat 2 0 lb 10
27-Dec-12 beginner squat 3 0 lb 10
27-Dec-12 ball throws 1 6 lb 15
27-Dec-12 ball throws 2 6 lb 15
27-Dec-12 ball throws 3 6 lb 15

28-Dec-12 machine shoulder press 1 45 lb 12
28-Dec-12 machine shoulder press 2 45 lb 12
28-Dec-12 machine shoulder press 3 45 lb 12
28-Dec-12 machine chest press 1 50 lb 12
28-Dec-12 machine chest press 2 50 lb 12
28-Dec-12 machine chest press 3 50 lb 12
28-Dec-12 cable seated close row 1 95 lb 12
28-Dec-12 cable seated close row 2 95 lb 12
28-Dec-12 cable seated close row 3 95 lb 12
28-Dec-12 lat pulldown 1 55 lb 15
28-Dec-12 lat pulldown 2 55 lb 15
28-Dec-12 lat pulldown 3 55 lb 12
28-Dec-12 machine leg press 1 190 lb 10
28-Dec-12 machine leg press 2 190 lb 10
28-Dec-12 machine leg press 3 190 lb 10

3-Jan-13 machine shoulder press 1 45 lb 12
3-Jan-13 machine shoulder press 2 45 lb 12
3-Jan-13 machine shoulder press 3 45 lb 12
3-Jan-13 machine leg curl 1 65 lb 15
3-Jan-13 machine leg curl 2 65 lb 15
3-Jan-13 machine leg curl 3 65 lb 15
3-Jan-13 machine chest press 1 50 lb 12
3-Jan-13 machine chest press 2 50 lb 15
3-Jan-13 machine chest press 3 50 lb 12
3-Jan-13 cable seated close row 1 95 lb 12
3-Jan-13 cable seated close row 2 95 lb 12
3-Jan-13 cable seated close row 3 95 lb 12
3-Jan-13 lat pulldown 1 55 lb 12
3-Jan-13 lat pulldown 2 55 lb 15
3-Jan-13 lat pulldown 3 55 lb 12
3-Jan-13 machine leg extension 1 70 lb 15
3-Jan-13 machine leg extension 2 70 lb 15
3-Jan-13 machine leg extension 3 70 lb 15
3-Jan-13 machine leg press 1 190 lb 10
3-Jan-13 machine leg press 2 190 lb 12
3-Jan-13 machine leg press 3 190 lb 12

5-Jan-13 side lunge 1 0 lb 10
5-Jan-13 side lunge 2 0 lb 10
5-Jan-13 side lunge 3 0 lb 10
5-Jan-13 jumping jacks 1 0 lb 15
5-Jan-13 jumping jacks 2 0 lb 15
5-Jan-13 jumping jacks 3 0 lb 15
5-Jan-13 swiss-ball wall squat 1 0 lb 15
5-Jan-13 swiss-ball wall squat 2 0 lb 15
5-Jan-13 swiss-ball wall squat 3 0 lb 15
5-Jan-13 lunging step up 1 0 lb 10
5-Jan-13 lunging step up 2 0 lb 10
5-Jan-13 lunging step up 3 0 lb 10
5-Jan-13 one-arm row 1 20 lb 15
5-Jan-13 one-arm row 2 20 lb 15
5-Jan-13 one-arm row 3 20 lb 15
5-Jan-13 ball slams 1 6 lb 15
5-Jan-13 ball slams 2 6 lb 15
5-Jan-13 ball slams 3 6 lb 15
5-Jan-13 mountain climbers 1 0 lb 15
5-Jan-13 mountain climbers 2 0 lb 15
5-Jan-13 mountain climbers 3 0 lb 15
5-Jan-13 ball throws 1 6 lb 15
5-Jan-13 ball throws 2 6 lb 15
5-Jan-13 ball throws 3 6 lb 15

7-Jan-13 machine shoulder press 1 45 lb 12
7-Jan-13 machine shoulder press 2 45 lb 12
7-Jan-13 machine shoulder press 3 45 lb 12
7-Jan-13 machine leg curl 1 65 lb 15
7-Jan-13 machine leg curl 2 65 lb 15
7-Jan-13 machine leg curl 3 65 lb 15
7-Jan-13 machine chest press 1 50 lb 15
7-Jan-13 machine chest press 2 50 lb 15
7-Jan-13 machine chest press 3 50 lb 15
7-Jan-13 cable seated close row 1 95 lb 15
7-Jan-13 cable seated close row 2 95 lb 15
7-Jan-13 cable seated close row 3 95 lb 15
7-Jan-13 lat pulldown 1 55 lb 12
7-Jan-13 lat pulldown 2 55 lb 12
7-Jan-13 lat pulldown 3 55 lb 10
7-Jan-13 machine leg extension 1 70 lb 20
7-Jan-13 machine leg extension 2 70 lb 15
7-Jan-13 machine leg extension 3 70 lb 10
7-Jan-13 machine leg press 1 190 lb 15
7-Jan-13 machine leg press 2 190 lb 15
7-Jan-13 machine leg press 3 190 lb 15

14-Jan-13 machine shoulder press 1 45 lb 15
14-Jan-13 machine shoulder press 2 45 lb 15
14-Jan-13 machine shoulder press 3 45 lb 12
14-Jan-13 machine leg curl 1 70 lb 12
14-Jan-13 machine leg curl 2 70 lb 15
14-Jan-13 machine leg curl 3 70 lb 12
14-Jan-13 machine chest press 1 50 lb 15
14-Jan-13 machine chest press 2 50 lb 15
14-Jan-13 machine chest press 3 50 lb 15
14-Jan-13 cable seated close row 1 95 lb 15
14-Jan-13 cable seated close row 2 100 lb 10
14-Jan-13 cable seated close row 3 95 lb 15
14-Jan-13 lat pulldown 1 55 lb 15
14-Jan-13 lat pulldown 2 55 lb 15
14-Jan-13 lat pulldown 3 55 lb 12
14-Jan-13 machine leg extension 1 70 lb 15
14-Jan-13 machine leg extension 2 70 lb 15
14-Jan-13 machine leg extension 3 70 lb 15
14-Jan-13 machine leg press 1 190 lb 15
14-Jan-13 machine leg press 2 200 lb 15
14-Jan-13 machine leg press 3 200 lb 15
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