PAGIRL99 
"Still want to look like ChixTuna!! :O) Still lovin' workin' out!!"
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Ultimate Leg Day x 2 per week - usually a weekend day and a mid week day = 3 sets 30 reps of stepups w/8# wt/lunges x 3 sets of 36 steps w/8# wt/ squats - 45# plates 3 sets x 12/Sled leg press x 5 diff positions x 3 sets x 12 - 145# and 75# for the 2 single leg/leg ext - 60# 3 sets x 12/let curls 60 - was doing 70 until my hamsting twisted - that was fun! - 3 sets x 12/abductor x 2 positions 120#/70#/ adductor same as aforementioned/ deadlifts w/10#wts (just started) and cable pulls for medial glutes 3 sets x 12 - just started. Leg day also begins w/150 reg situps/one leg elevated lifts/ lower ab lifts and planks. This routine takes me 2hrs minimum.
Back/Biceps - seated row x 75 x 3 sets of 12 - need to increase/lat pull downs - 60# cable - feel week - using triagular attachment 3 sets of 12 - used to do behind the neck mil press - but have injured my right should carrying too many groceries here in Korea - so don't do it right now - do assisted pull ups lifting 70% of my weight 3 sets of 12 - goal to do unassisted before I PCS in Aug. I have a strong back. Then I go to free wts - front/side raises (had to adjust due to injury) 3 sets of 12/shrugs&obliques x 12# 3 sets of 20/delt raise w/7.5# 3 sets of 12/bicep curls w/15# (need to go to 17.5 - next week!) 3 sets of 12/bent over row w/25#.
Chest/Triceps - Smith Bench press 3 sets of 12 w/50#/Incline Press 25# due to shoulder injury - ortho surgeon said no more so I just decreased the wt/Chest Press 3 sets of 12 x 75#/seated tricep machine w/140# 3 sets of 12/cable pulldowns - using rope - 3 sets of 12 x 70#.
Walk on treadmill for 1 hr x 5 days/per week at 4.1 w/1.0 incline - fat burning rate - I'm in great cardio shape - but have a long standing knee injury - can run when I feel like it - have had stress fractures and shin splints so stick to walking plus I walk to and from work another 3miles/day. Also Swim on days I do TM - usually easy swim 30 mins to loosen up |
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