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Old Thu, Oct-11-12, 07:21
Gypsybyrd's Avatar
Gypsybyrd Gypsybyrd is offline
Posts: 6,199
 
Plan: Atkins '72 It works best!
Stats: 281/257/180 Female 5'3"
BF:mini goal 250
Progress: 24%
Location: St. Pete, Florida
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10/1 Strength day

Arc Trainer 10 minute warm up
Treadmill 10 minute cool down

Machine Chest Press 1x15, 50#, 2x10, 55#
Seated Row Machine 1x15, 90#, 2x10, 100#
Machine Leg Press 3x20, 110# (hip & back pain)
Machine Shoulder Press 1x15, 35#, 2x8, 45#
Lat Pulldown 3x15, 50#
Machine Leg Curl 3x12, 60#
Machine Leg Extension 3x12, 60#
Machine Chest Flye 3x15, 50#
Reverse Flye 2x12, 45#, 1x12, 40#

10/4 Strength day

Elliptical 10 minute warm up

Treadmill 10 minute cool down

Circuit x3:
Step ups x10, 7.5#
Mountain Climbers x15
One Arm Rows x15, 15#
Jumping Jacks x15
Swiss Ball Wall Squat x15
Low Side Shuffle x15
Ball Slams x15, 6#
Ball Throws x15, 6#
Lunges x10

10/5 Strength Day w/ M

Arc Trainer 7 minute warm up
Arc Trainer 10 minute cool down

Barbell bench press 1x10, 45#, 2x10, 55#
Dumbbell pull-over 3x15, 15#
Machine Single Leg Press 3x15, 70#
Bench squat 3x12, 45#
Land mine shoulder press 3x10, 45#

10/8 Strength day

Arc Trainer 5 minute warm up
Arc Trainer 5 minute cool down

Machine Chest Press 1x15, 50#, 2x10, 55#
Seated Row 1x15, 90#, 2x10, 95#
Machine Leg Press 1x20, 110#; 2x20, 130#
Machine Shoulder Press 1x15, 40#, 2x10, 45#
Machine Leg Curl 3x15, 60#
Machine Leg Extension 3x15, 60#
Machine Chest Flye 3x15, 55#
Reverse Flye 3x15, 45#
Lat Pulldown 2x15, 50#, 1x12, 50#

10/10 Half-marathon training

Walking outside 5 miles 96 minutes (with dog) 3.125 mph avg
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