March 14th http://pastebin.com/py82vRt5

Cardio: 5 minute warm up. 4.5mph

Row Machine: 3 sets 12 reps at 60, 4th set at 65 with 6 reps

Back Extention: 165, 180, 195, 1 set each, 12 reps each. Need to go higher saturday

Leg Curls and Extentions: 60, 55, 50, 1 set each, 10reps 3 sets. Barely finished, at a good level.

Leg Press: 50 on each side. 3 sets, 10 reps, try 55 saturday, barely finished

Standing Calf: 140 one set, 120 two sets, 10 reps, good level

Horizontal Curl: 2 sets 6 reps at 25, good level

Lateral Raise: 2 sets 8 reps at 60, good level

Cardio: 20 minutes, 5 laps, 109 cal, 1.22 miles. 3.9mph



March 15th http://pastebin.com/3WKpjt3V

Cardio: 5 minutes at 6mph

Low Row: 2 Sets 8reps at 65

Lat Pull Down: 2 Sets 8reps at 65

Wide Lat Pull Down: 2 sets 6 reps at 65

Shoulder press: 2 sets 2 reps at 50

Lying Converging Chest Press (Bench Press): 1 set 7 reps at 50

Chest Press (Pullies) http://tinyurl.com/75skt9g : 2 sets 8reps at 35

Seated Converging Chest Press: 3sets 10 reps at 50

Seated Crunch: 135, 150, 160, one set each 10 reps.

Abdominal Rotation: 10 reps 4 sets, two in each direction at 50

Cardio: 20 minutes treadmill 0.88 miles


March 16th

Break Day


March 17th http://pastebin.com/VCpWF9HD

Cardio: 5 minutes Jacob's Ladder

Tricep Extension: 1 set 75, 1 set 90 with 6 reps of 3rd set

Tricep Extension (Different Machine): 3 sets at 40

Lateral Raise: 2 sets 8 reps at 60

Horizontal Curl: 2 sets 7 reps at 25

Seated Row: 2 sets 7 reps at 65

Seated Crunch: 3 sets at 165

Leg Press: 3 sets at 55

Cardio: 10 minutes Jacob's Ladder


March 18th

Break day


March 19th http://pastebin.com/TV8DNkTq

Cardio: 5 minutes Treadmil at 7mph

Horizontal Curl: 2 Sets 4 reps at 30

Bicel Curl: 2 sets 6 reps at 30

Standing Crunch: 1 set 30, 1 set 25, no reps third set

Abdominal Twist: 4 sets at 55, 2 in each direction

Wide Lateral Pulldown: 3 sets 65, barely finished

Low Row: 3 sets at 65, barely finished

Lower Back Extension: 3 Sets at 230, barely finished

Cardio: 10 Minutes Jacob's Ladder


March 20th

Cardio: 10 Minutes Jacob's Ladder
	10 Minutes Spin


March 21st http://pastebin.com/78zpZ54V

Cardio: 5 minutes at 5.5mph

Leg Curl 2 sets 8 reps at 60

Leg Extension 2 sets 8 reps at 60

Lateral Raise 2 sets 6 reps at 65

Shoulder Press 1 set 8 reps at 50

Leg Press 3 sets at 110 (55 each side)

Calve Raise 3 sets at 120

Converging Shoulder Press 1 set 30 (15 eac side)

Cardio: 10 minutes Jacob's Ladder at 45steps/m


March 22nd

Break Day