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Skipped bench press since that part of the gym was under renovation and compensated with a warmup :
Crunches (Warmup): 1 set of 32 reps, 2 sets of 20 reps, 1 set of 12 reps Leg presses: 4 sets of 14 reps @ 300 lb Vertical Traction: 1 set of 24, 1 set of 16, and 1 set of 6 @ 115 lb Bicep Curls: 4 sets of 14 reps Lower Back: 1 set of 32 reps @ 90 lb, 2 sets of 18 reps @ 110 lb Lat Pull down: 1 set with 16 reps & 1 set with 12 reps @ 100 lb Leg extensions: 1 set of 25 @ 100 lb & 2 sets of 16 @ 110 lb
Firm Express Cardio & Sculpt Cycle 4, although I'm not sure how much I got out of it because it was the first time I did it and there were a lot of stops and starts, like, "Wait, how did she do that? Stop, go back, try again." But, heart rate stayed in the productive zone, so I'll take it.
New Crunch Equipment (great exercise) : 1 set of 32 reps @110 lb, 2 sets of 20 reps @ 120 lb, 1 set of 12 reps @ 130 lb Leg presses: 4 sets of 14 reps @ 320 lb Vertical Traction: 1 set of 24, 1 set of 16, and 1 set of 6 @ 115 lb Bicep Curls: 4 sets of 14 reps Lower Back: 1 set of 32 reps @ 90 lb, 2 sets of 18 reps @ 110 lb Lat Pull down: 1 set with 16 reps & 2 sets with 12 reps @ 100 lb Leg extensions: 1 set of 25 @ 100 lb & 2 sets of 16 @ 110 lb Bench Press: 2 sets of 14 reps each @ 85 lb.
Total time 51 minutes, breathing exercises while resting to refresh .
Crunch Equipment: 1 set of 32 reps @110 lb, 2 sets of 20 reps @ 120 lb, 1 set of 20 reps @ 130 lb, 1 set of 12 Reps @ 145 lb. Leg presses: 1 set of 14 reps @ 320 lb & 3 sets of 14 reps @ 300 lb (why did i fail ) Vertical Traction: 1 set of 24, 1 set of 16, and 1 set of 6 @ 115 lb Bicep Curls: 4 sets of 14 reps @ 40 lb, 1 set of 5 @ 55 lb to test my arm potential Lower Back: 1 set of 32 reps @ 90 lb, 2 sets of 18 reps @ 110 lb Lat Pull down: 1 set with 14 reps & 1 set with 10 reps @ 100 lb (Again a fail ) Leg extensions: 1 set of 25 @ 100 lb & 2 sets of 16 @ 110 lb Bench Press: 2 sets of 14 reps each @ 85 lb.
Total time: 43.5 minutes with breathing exercises for refreshing.
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