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scorpiogirl
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HEY!!! Where'd you get that pic of me?!?!?!getnfit06 said:
Fit and Fab at 40!! GG's new log lol
- Thread starter Gymgurl
- Start date
March 22....
Back, Bi's, hamstrings, glutes, abs:
Cable kickbacks: 3 sets, 12 reps 50#
Plie squat w/ db: 4 sets, 12 reps, 35#
Glute Machine: 3 sets, 12 reps 87.5#
Reverse BB curl: 3 sets, 12 reps, 35#
Lying bicep curl: 3 sets, 12 reps, 10#
Concentration cable curl: 3 sets, 12 reps, 25#
Behind the neck BB press: 3 sets, 12 reps 45#
cable incline row: 3 ses, 8 reps, 150#
Bent over db row: 3 sets, 12 reps, 20#
Leg curl: 3 sets,12 reps, 70#
Hamstring curl on stability ball: 3 sets 20reps
Hamstring roll on stability ball: 3 sets 15 reps
Ab crunchs
ab crunches w/twist
knee ups w/ 6 pound ball
Cals:1609
74 fat (sesalean)
132 carbs
116 pro
water gallon'
amino's
H.E.A.T stack
Creastack
Back, Bi's, hamstrings, glutes, abs:
Cable kickbacks: 3 sets, 12 reps 50#
Plie squat w/ db: 4 sets, 12 reps, 35#
Glute Machine: 3 sets, 12 reps 87.5#
Reverse BB curl: 3 sets, 12 reps, 35#
Lying bicep curl: 3 sets, 12 reps, 10#
Concentration cable curl: 3 sets, 12 reps, 25#
Behind the neck BB press: 3 sets, 12 reps 45#
cable incline row: 3 ses, 8 reps, 150#
Bent over db row: 3 sets, 12 reps, 20#
Leg curl: 3 sets,12 reps, 70#
Hamstring curl on stability ball: 3 sets 20reps
Hamstring roll on stability ball: 3 sets 15 reps
Ab crunchs
ab crunches w/twist
knee ups w/ 6 pound ball
Cals:1609
74 fat (sesalean)
132 carbs
116 pro
water gallon'
amino's
H.E.A.T stack
Creastack
momsgettinfit
New member
March 23....
H.E.A.T stack
1/2 cup oats
6 stawberreis
sesalean oil
3 oz lean beef (left over)
4 oz chicken
1/4 cup guacomolie
aminos/glutamine
HEAT stack
1 bowl of Bean soup no fat added
but sesalean
aminos?glutamine
fat free sugar free ice cream
1/2 cup
1 gallon water
Chest, Shoulders, Tris and Quads:
Shoulders:
Lateral rasies: 3 sets, 12 resp 10#
DB shoulder press: 3 sets, 12 reps, 10#
upright cable rows: 3 sets, 12 reps 62.5#
Chest:
Incline db press: 3 sets, 12 reps 15#
Cable cross overs: 3 sets, 12 reps 37.5#
db decline press: 3 sets, 12 reps 15 pounds
Tris:
Db tricep extentions: 3 sets, 12 reps 10#
Tri kickbacks: 3 sets, 12 reps 10#
tri dips: to failure..3 sets
Quads:
Smith Split squat: 3 sets, 12 reps 65#
Squats: 3 sets, 12 reps, 135#
step ups: 3 sets, 12 reps 20#
15 min Eliptical high intensity
H.E.A.T stack
1/2 cup oats
6 stawberreis
sesalean oil
3 oz lean beef (left over)
4 oz chicken
1/4 cup guacomolie
aminos/glutamine
HEAT stack
1 bowl of Bean soup no fat added
but sesalean
aminos?glutamine
fat free sugar free ice cream
1/2 cup
1 gallon water
Chest, Shoulders, Tris and Quads:
Shoulders:
Lateral rasies: 3 sets, 12 resp 10#
DB shoulder press: 3 sets, 12 reps, 10#
upright cable rows: 3 sets, 12 reps 62.5#
Chest:
Incline db press: 3 sets, 12 reps 15#
Cable cross overs: 3 sets, 12 reps 37.5#
db decline press: 3 sets, 12 reps 15 pounds
Tris:
Db tricep extentions: 3 sets, 12 reps 10#
Tri kickbacks: 3 sets, 12 reps 10#
tri dips: to failure..3 sets
Quads:
Smith Split squat: 3 sets, 12 reps 65#
Squats: 3 sets, 12 reps, 135#
step ups: 3 sets, 12 reps 20#
15 min Eliptical high intensity
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