This is going to start off my first day in journal recording. So I am going to include all my stats, measurements, and last gym progress sheet.

Stats

Gender: Female

Age: 18

Height: 5’4in

Weight: 168lbs

Measurements (inches)

Neck: 14.5

Waist: 39.5

Bust: 43

Bicep: 14

Wrist: 7.5

Thighs (from start of crotch): 26

Ankles: 10.5

Calves: 17

Weights

Bench: 85lbs (w/bar) 3 x 2, 75lbs x 5 x 3

Bicep Curl: 15lbs x 10 x 2, 20lbs x 7 x 2

Pushups: 12 x 1

Alternate Hammer Curl: 20lbs x 4 x 2, 15lbs x 7 x 2

Concentration Curls: 20lbs x 3 x 2, 15lbs x 7 x 3

Dumbbell Alternate Bicep Curl:20lbs x 3 x 2, 15lbs x 10 x 2

Dumbbell Bicep Curl: 20lbs x 4 x 3, 15lbs x 10 x 2

Leg press: 110lbs x 5 x 3, 100lbs x 5 x 4 (without including bar)

Upright Row: 35lbs x 5 x 2, 30lbs x 6 x 2, 25lbs x 8 x 3

Machine Bench Press: 75 x 4 x 2, 65 x 7 x 3

Pec Flies : 85lbs x 5 x 1, 75 x 5 x 2

Dumbbell Step Ups: 15lbs x 20 x 4

Leg Extensions: 80lbs x 10 x 3, 90lbs x 7 x 3

Plie Dumbbell Squat: 20lbs x 5 x 2, 15 lbs x 8 x 3

Thigh Abductor: 150lbs x 4 x 2, 140lbs x 6 x 2, 130lbs x 8 x 3

Thigh Adductor: 160lbs x 2 x 1, 155lbs x 3 x 2, 145lbs x 6 x 3

Dumbbell Lunges: 20lbs x 10 x 2, 15lbs x 10 x 4

Seated Leg Curl: 90lbs x 4 x 2, 80lbs x 6 x 3

Dumbbell One Arm Triceps Extension: 20lbs x 5 x 2, 15bs x 7 x 3

Seated Triceps Press: 20lbs x 4 x 3, 15lbs x 5 x 2, 10lbs x 7 x 2

Tricep Dumbbell Kickback: 20lbs x 3 x 2, 15lbs x 5 x 2, 10lbs x 8 x 2

HIIT

15 minutes on elliptical 2 minutes rest, 2 minutes on level 12

20 minutes on bike (not raised) 1 minute rest, one minute intense

15 minutes on stair master: 2 warm up level 4, rest at level 5, intense every 2 minutes for one minute at 6/7

20 minutes on treadmill: 2 minute warm up on 0.0 incline at 3.0 mph, rest at 5.5% incline 3.2 mph, intense every 2 minutes to 13-15% incline for 5 minutes

Cardio Records

Elliptical : 38.44 minutes 600 cal on levels 5-10,20 minutes even 300 cal on level 5-8

Stairmaster: 250 cal in 17.45 minutes on levels 5-9

Bike: 11 miles in 27.34

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