Sun, Jan-18-04, 14:17
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Registered Member
Posts: 29
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Plan: Atkins
Stats: 215/205/140
BF:
Progress: 13%
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Katie's W/O Journal....
Hi  Starting a journal........
I will post my training daily..............I workout ~ home, I have a complete gym in my basement, 8 station cable system, incline/decline/flat bench w/flyes and leg station, w8's upto 120lbs, elliptical, recumbent bike, and treadmill, all computerized to choose different training sequences........ 
They collected dust for a long time, not anymore 
Training Schedule
2sets/20reps/light w8's
MONDAY
“Chest”
BB Bench Press
BB Incline Press
DB Bench Press
DB Incline Press
DB Flyes
“Biceps”
Alternate DB Curls
BB Curls
Preacher Curls
Concentration Curls
Hammer Curls
TUESDAY
“Legs”
Swiss Ball Squats w/DB
Leg Extensions
Lying Leg Curls
Good Mornings
Alternate DB Lunges
Leg Presses
Sumo Squat w/BB
SLDL
Seated Calf Raises
Standing Heel Raises
WEDNESDAY
“Shoulders”
Seated DB Press
Front Raises
Lateral Raises
Upright Barbell Rows
Rear Lat Raises
“Triceps”
Close grip Bench Press
Triceps Kickbacks
Incline Tri Extensions
Bench Dips
Overhead Tri Extensions
THURSDAY
“Legs” see above
FRIDAY
“Back” ***3sets/20reps
(Front) Lat Pulldown ***changing grip w/each set
(Back) Pulldown
One-Arm DB Row
Bent BB Row
Back Extensions over Swiss Ball
SATURDAY
“Legs” see above
Monday - Saturday........Sunday's OFF from everything, 'cept diet
Cardio (am)……Elliptical or Treadmill……45 min
Ab w/o…..2 sets, 25 reps….....(I may change some of these ab exercises eventually)
Crunches
Reverse crunch
Bicycles
Decline Crunches
Decline Oblique
Pelvic Tilt
Hanging Knee Raises
Last edited by Katie64 : Sun, Jan-18-04 at 14:26.
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