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9.9% Body Fat
Leg Day
Barbell Squat
- 45lbs x 12 reps
- 65lbs x 12 reps
- 95lbs x 10 reps
- 135lbs x 10 reps
- 155lbs x 8 reps
- 185lbs x 8 reps
- 185lbs x 8 reps
1-Arm Deadlift aka Suitcase Deadlifts
- 45lbs x 8 reps
- 65lbs x 8 reps
- 65lbs x 8 reps
Barbell Overhead Lunge + Goblet Squats
- 45lbs x 10 reps pause 10 reps + 50lbs x 12 reps
- 45lbs x 10 reps pause 10 reps + 50lbs x 12 reps
- 45lbs x 10 reps pause 10 reps reverse lunge and knee up. Then 10 reps back + 50lbs x 12 reps
Good Mornings + Overhead Squats
- 45lbs x 10 reps + 45lbs x 6 reps
- 45lbs x 10 reps + 45lbs x 8 reps
- 45lbs x 10 reps + 45lbs x 8 reps
Stand on Balance Ball Squat + 1-Leg Lying Hip Extension on Ball
- body wt. x 6 reps + body wt. x 8 reps
- body wt. x 6 reps + body wt. x 8 reps
- body wt. x 6 reps + body wt. x 8 reps
Abs Circuit: Squatting Cable Crunch + Plate Corkscrew + Plate Crunch
- 60lbs x 20 reps, 10lbs x 8 reps, 10lbs x 12 reps (3 sets total)
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54,4 kg
Tot nu toe verloren: 2,3 kg.
Nog te gaan: 0 kg.
Dieet gevolgd: Redelijk Goed.
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Gewichtsafname van 5,7 kg per week
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 Reacties
I think I'd die if I tried to do the things you do!!! This looks like an intense workout! Goodluck with it - and thanks for the advice on the pre-workout suppliment. I am going to GNC soon and will ask them about something. I actually got the idea from some girl on fatsecret!
19 apr 11 door lid: healthy_allie
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Allie - I think you'd keep up just fine! The workouts can be intense as you want it to be but the movements can be done. Some just take more work to figure out than others! Give one or all of them a shot whenever you hit the gym and I know you'll reap some sort of benefits from it!
19 apr 11 door lid: gerdik
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It looks like I could definitely take advice from you on some strength training. I mostly just do cardio, and I feel a little lost in the strength training world. I do have a gym membership, but I definitely prefer to do my workouts at home, or running through the woods or something. I know how to the circuit training at the gym, but I'm not sure it's something I want to make a part of my daily life - the gym just doesn't do it for me. I love to be outside!
19 apr 11 door lid: dadams10
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dadams - There's always a way to work around what you like! Have you ever tried any crossfit workouts? There are groups out there that do these things outdoors, either early in the am or evening time. Tire flips, shed pulls, outdoor full body movements, etc. I would suggest you look around your area and see if there are any outdoor type crossfit or army bootcamp classes that incorporate an alternative style weight training and cardio session. Hopefully that helps!
19 apr 11 door lid: gerdik
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