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BarbaraF female (PoznanPL | Personal Trainer,Spinning,Pilates and Aerobics Instructor)
my goal: Lose Fat

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height: 5'4"
|
weight: 147.4 Lbs.
|
body fat:  
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gym:  

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Member Since: Aug 29, 2011

Last Visit: Jan 16, 1970

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Background

When I Started: Jan 2004
HOW I STARTED:

I was a cometitive swimmer at first,I certified as swimming instructor and lifeguard,then I got into Spinning,Pilates and Aerobics. The final step for me were weights:)

WHY I LOVE IT:

BarbaraF's Progress & Goals

Progress Photos
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Before
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Current

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Lbs.
2011-08-29, 2011-08-29, 2011-09-04
145.2, 145.2, 147.4
2011-10-07
132 Lbs.
TIME UNTIL GOAL: Expired
Start: 145.2 Lbs. Goal: 132 Lbs. Oct 07, 2011
%
TIME UNTIL GOAL: No Goal
Start: No Starting Body Fat Goal: No Body Fat Goal
Lbs.
Current LBM: 147.4 Lbs. Sep 04, 2011
Latest Bodystats
Neck
N/A
Sep 4, 2011
Forearms
N/A
Sep 4, 2011
Sep 4, 2011
Shoulders
N/A
Sep 4, 2011
Sep 4, 2011
Sep 4, 2011

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Total Weight
147Lbs.
BODY FAT
LEAN BODY MASS
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 145Lbs. to 147Lbs.
2Lbs. gain in the last 6 days
Sep 4, 2011
Total Weight
147Lbs.
BODY FAT
LEAN BODY MASS
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 145Lbs. to 147Lbs.
2Lbs. gain in the last 6 days
Sep 4, 2011
Goal Weight
132Lbs.
BODY FAT
LEAN BODY MASS
this member has not entered a body fat goal
Latest Bodystats
Changed weight from 145Lbs. to 147Lbs.
2Lbs. gain in the last 6 days
Sep 4, 2011
 
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BarbaraF's Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

I do weights 6xweek with just one day off. I love using basic exercises and when I feel bored I spice them up with some functional training like Bosu,Fit Ball,Kettlebell or TRX.
I like heavy weights but I bulk up easily so I try to maintain high intensity with 60-90s of rest between the exercises.

Sometimes I squeze in my trainings in between the classes that I teach, so if I feel overtrained than I adjust the original schedule and make an extra recovery day.

Chest and Back - I do with two supersets and repeat each superset 3times (2supersets done in 3 loops of 16-12 reps)

Biceps and Triceps are already traines with the bigger muscle parts so I just do a triset ( 3 exercises for biceps and 3 for triceps, I repeat the triset 3times with a range of 16-12reps)

Shoulders are squeezed between my classes so I do a triset or 2supersets in 3 loops of 16-12reps

Legs- I admit my favourite part to train:) one day I go heavy and brutally focusing on hamstrings and glutes
I would normally do 3 supersets (so 6 exercises overall). It gets my blood pumping!
On the other day I would use more functional approach have fun with plyo,my own bodyweight. It usually targets my quads pretty well:)

MONDAY
Chest +Biceps day

TUESDAY
Shoulders +ABS

WEDNESDAY
Legs (heavy training)
-I don't train calves as they are naturally muscled and I do Spinning classes a lot.

THURSDAY
Shoulders +ABS

FRIDAY
Back + Triceps day

SATURDAY
OFF

SUNDAY
Legs day -the focus is more on functional training,plyometrics with lower weights but high intensity so it resembles intervals.

My Nutrition Program View My Full Nutrition Program

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My Supplement Program View My Full Supplement Program

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My Motivation Program View My Full Motivation Program

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What BarbaraF is up to

About BarbaraF

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