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real name
age
21
gender
Female
location
Richmond, VA, US
gym
American Family Fitness
occupation
Student
Overall Goal
///
Transform My Body
Progress & Goals
BEFORE
Jun 15, 2011
CURRENT
Feb 17, 2012
94.6 Lbs.
LEAN BODY MASS
19.4 Lbs.
BODY FAT
CURRENT WEIGHT
114
Lbs.
Oct 24, 2011
CURRENT BODY FAT
17
%
Oct 24, 2011
PROGRESS HISTORY
Lbs.
2011-06-15,2011-10-24
112,114
Nov 26, 2011
112 Lbs.
%
2011-10-24
17
Lbs.
2011-06-15,2011-10-24
93,94.6
Programs
My Workout Philosophy View My Full Workout Program
I have a 5 day lifting split. Heavy legs, moderate everywhere else.
Day 1: Legs
4 sets 6-8 reps
- Barbell Squats
- Leg Extension
- Lying Leg curl
- Stiff Deadlift
- Decline Leg Press
- Calf Press on Leg Press machine (**10-15 reps)
Day 2: Back/Bi
4 sets 8-12 reps
- Wide Grip Lat Pulldown
- Seated Row
- Hyperextension with 35 lb plate (4 sets of 20 reps)
- One Arm Dumbbell Row
- Dumbbell curl
- Preacher Curl
- 21's
Day 3: Shoulders/Tri
4 sets 10-12 reps
- Dumbbell Shoulder Press
- Front Dumbbell Raise
- Upright Barbell Row
- Side Lat Raise
- Skullcrusher
- Tricep Pushdown
Day 4: Chest
4 sets 8-10 reps
- Flat Barbell Bench Press
- Incline Dumbbell Press
- Dumbbell Fly
- Pushups
- Decline Chest Press
Day 5: Legs/Glutes/Abs
4 sets 10-12 reps
- Split Squat
- Dumbbell Lunge
- Barbell Bridge
- Narrow Stance Leg Press
- Hip Extensions
- Decline Crunch (15 reps)
- Mason Twist (20)
- Reverse Crunch/Leg Lift (25)
My Nutrition Program View My Full Nutrition Program
AlannaO has not added any program information.
My Supplement Program View My Full Supplement Program
Super Simple, multivitamin, fish oil, whey and pre-workout booster.
Centrum Women's Multivitamin
- 1 With breakfast
Optimum Nutrition Gold Standard Whey
- Snacks/Post Workout
Fish Oil by Nature Made
- 2/day. 1 at breakfast 1 at dinner
Optimum Nutrition Amin.0 Energy (pre-workout)
- 4 scoops before workout
My Motivation Program View My Full Motivation Program
AlannaO has not added any program information.
Visitor Comments
Chaz_Roc
Thanks for the ad
What are your goals in 2013?
Love your leaness?...is that a word? LOL
Jan 11, 2013 6:55am
Trovador
Looking good! Well I hope you end up in Arizona. We can hang out..go workout or something lol! I go to Luke AFB, Az.
May 2, 2012 10:00pm
jpschiro
Looking great. Good luck with the air force! Military has done wonders for myself.
Apr 1, 2012 10:34pm
jklepees
Looking great darling. Love the definition in the back. Thats sexy. Love your tat on the leg to. Its sick! Keep up the good work.
Mar 30, 2012 12:52pm
fireman4219
Pics look great! You got some great results from your other pics! Keep it up
Mar 29, 2012 4:51am
MattDawg15
hey gorgeous! How are you doing?!?! I just wanted to say hi and check in with you! Happy Friday!
Jan 27, 2012 8:48am
AlannaO is now friends with julianactor, Gaemanuelli and 153 others.