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genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Training Log - Female

20 MARCH
Weight: 73.8kg
CALORIES: 1596 - 137P/134C/44F

ARMS
Close Grip Barbell Bench
20kg x 10
40kg x 10
50kg x 8
55kg x 5
60kg x 4

SUPERSET
Dumbbell Skull Crushers/Bicep Curls
5kg x 10/5kg x 10
8kg x 10/8kg x 10
10kg x 10/10kg x 10
12kg x 10/10kg x 10
12kg x 10/10kg x 10

SUPERSET
Rope Cable Pushdown/LF Bicep Curl Machine
5kg x 10/20kg x 10
7.5kg x 10/25kg x 10
10kg x 10/30kg x 10
12.5kg x 10/25kg x 10
12.5kg x 10/25kg x 10

TRAPS
Barbell Shrugs
20kg x 10
40kg x 10
60kg x 10
80kg x 10
90kg x 10
100kg x 10
100kg x 10
80kg x 10
60kg x 10

CARDIO
LF Treadmill Walking
180 Cals

image000001(47).jpg
 
20 MARCH
Weight: 73.8kg
CALORIES: 1596 - 137P/134C/44F

ARMS
Close Grip Barbell Bench
20kg x 10
40kg x 10
50kg x 8
55kg x 5
60kg x 4

SUPERSET
Dumbbell Skull Crushers/Bicep Curls
5kg x 10/5kg x 10
8kg x 10/8kg x 10
10kg x 10/10kg x 10
12kg x 10/10kg x 10
12kg x 10/10kg x 10

SUPERSET
Rope Cable Pushdown/LF Bicep Curl Machine
5kg x 10/20kg x 10
7.5kg x 10/25kg x 10
10kg x 10/30kg x 10
12.5kg x 10/25kg x 10
12.5kg x 10/25kg x 10

TRAPS
Barbell Shrugs
20kg x 10
40kg x 10
60kg x 10
80kg x 10
90kg x 10
100kg x 10
100kg x 10
80kg x 10
60kg x 10

CARDIO
LF Treadmill Walking
180 Cals

View attachment 27825
@gymlife4me superset on the arms NICE
you must have had a great pump
 
21 MARCH
Weight: 73.5kg
CALORIES: 1759 - 132P/164C/48F

LEGS
Barbell Squats
20kg x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10

DUMBBELL Static Lunges
6 Sets of 10 Reps +15kg

HS Kneeling Hamstring
5 Sets of 10 Reps

LF Seated Leg Curl
4 Sets of 10 Reps

LF Abductor
5 Sets of 10 Reps

HS Hip Thrust Machine
5 Sets of 10 Reps

image000001(48).jpg
 
22 MARCH
Weight: 73.75kg
CALORIES: 1637 - 150P/120C/52F

CHEST
Dumbbell Incline Bench
10kg x 10
17.5kg x 10
22.5kg x 10
25kg x 10
25kg x 10
25kg x 10

Dumbbell Flat Bench
10kg x 10
20kg x 10
20kg x 10
20kg x 10
20kg x 10

HS Decline Machine
20kg x 8
20kg x 8
20kg x 8
20kg x 8

SUPERSET
CABLE Flys and Rear Delt
5 Sets of 20 Each

image000001(49).jpg
 
very good job and great update and consistency
 
21 MARCH
Weight: 73.5kg
CALORIES: 1759 - 132P/164C/48F

LEGS
Barbell Squats
20kg x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10

DUMBBELL Static Lunges
6 Sets of 10 Reps +15kg

HS Kneeling Hamstring
5 Sets of 10 Reps

LF Seated Leg Curl
4 Sets of 10 Reps

LF Abductor
5 Sets of 10 Reps

HS Hip Thrust Machine
5 Sets of 10 Reps

View attachment 28174
very good job and great update and consistency
@gymlife4me is consistent and amazing
i see her making gains clearly shes doing well
 
up if you air fry the whole chicken the skin will be nice and crispy
 
nice chest exercise
 
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