Approved Log Training Log - Female

[gymlife4me]

28 MARCH
Weight: 73.35kg
CALORIES: 1790 - 146P/147C/57F

LEGS
Barbell Back Squat
20kg x 10
40kg x 6
60kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

SINGLE LEG STEP UPS
5 sets of 10 Reps +15kg

B- Stance RDL
5 Sets of 10 Teps + 30kg

LF Seated Leg Curl
5 Sets of 10 Reps

LF Abductor
5 Sets of 10 Reps

 

[gymlife4me]

29 MARCH
Weight: 73kg
CALORIES: 1644 - 141P/127C/49F

CHEST
Incline Dumbell
10kg x 10
15kg x 10
20kg x 10
25kg x 10
27.5kg x 9
30kg x 5
27.5kg x 9

HS ISO Flat Bench
10kg x 10
20kg x 10
25kg x 10
30kg x 6
30kg x 6
20kg x 12

SUPERSET
Cable Rear Delt/Fly's
5 Sets of 10 Reps each

CARDIO
LF Treadmill - 175cals

 

[Npcclassicphysique champ]

28 MARCH
Weight: 73.35kg
CALORIES: 1790 - 146P/147C/57F

LEGS
Barbell Back Squat
20kg x 10
40kg x 6
60kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

SINGLE LEG STEP UPS
5 sets of 10 Reps +15kg

B- Stance RDL
5 Sets of 10 Teps + 30kg

LF Seated Leg Curl
5 Sets of 10 Reps

LF Abductor
5 Sets of 10 Reps

View attachment 29566

29 MARCH
Weight: 73kg
CALORIES: 1644 - 141P/127C/49F

CHEST
Incline Dumbell
10kg x 10
15kg x 10
20kg x 10
25kg x 10
27.5kg x 9
30kg x 5
27.5kg x 9

HS ISO Flat Bench
10kg x 10
20kg x 10
25kg x 10
30kg x 6
30kg x 6
20kg x 12

SUPERSET
Cable Rear Delt/Fly's
5 Sets of 10 Reps each

CARDIO
LF Treadmill - 175cals
View attachment 29568

@gymlife4me almost 150 grams of protein PERFECT for your gains stay dedicated

 

[Mobster]

Good solid workout

 

[stevesmi]

nice update, you are doing great!

 

[gymlife4me]

30 MARCH rest day
Weight: 73.25kg

 

[JasonPriest]

lots of good nutrition

 

[BodyMonster34]

sister yo lookin good. keep grindin

 

[Quadsweep]

we are very impressed with this.. great job!

 

[25homes]

29 MARCH
Weight: 73kg
CALORIES: 1644 - 141P/127C/49F

CHEST
Incline Dumbell
10kg x 10
15kg x 10
20kg x 10
25kg x 10
27.5kg x 9
30kg x 5
27.5kg x 9

HS ISO Flat Bench
10kg x 10
20kg x 10
25kg x 10
30kg x 6
30kg x 6
20kg x 12

SUPERSET
Cable Rear Delt/Fly's
5 Sets of 10 Reps each

CARDIO
LF Treadmill - 175cals
View attachment 29568

great update

 

[25homes]

29 MARCH
Weight: 73kg
CALORIES: 1644 - 141P/127C/49F

CHEST
Incline Dumbell
10kg x 10
15kg x 10
20kg x 10
25kg x 10
27.5kg x 9
30kg x 5
27.5kg x 9

HS ISO Flat Bench
10kg x 10
20kg x 10
25kg x 10
30kg x 6
30kg x 6
20kg x 12

SUPERSET
Cable Rear Delt/Fly's
5 Sets of 10 Reps each

CARDIO
LF Treadmill - 175cals
View attachment 29568

great work here

 

[ballin2504]

Staying very consistent

 

[Tiger Salman Khan]

Nice job....amazing progress.........

 

[Noah Wixx]

Excellent work

 

[gymlife4me]

1 APRIL
Weight: 73kg

SHOULDERS
HS ISO Machine Press
10kg x 10
20kg x 10
25kg x 10
30kg x 8
35kg x 4
20kg x 30 seconds

Dumbbell Seated Press
10kg x 10
17.5kg x 10
22.5kg x 9
25kg x 5
15kg x 45 seconds

Incline Bench Reverse Fly
7kg x 10
10kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
10kg x 12

SUPERSET
Dumbbell Side raise/Kettlebell Upright Row
5kg x 10/10kg x 10
8Kg x 10/15kg x 10
9kg x 10/20kg x 10
9kg x 10/20kg x 10
9kg x 10/20kg x 10

QUADS
Goblet Squats Plate
5 Sets of 10 Reps

Dumbbell Static Lunge
5 sets of 10 reps

LF PIN Loaded Leg Press
5 sets of 10 reps

CARDIO
LF Treadmill - 175cals

 

[Npcclassicphysique champ]

1 APRIL
Weight: 73kg

SHOULDERS
HS ISO Machine Press
10kg x 10
20kg x 10
25kg x 10
30kg x 8
35kg x 4
20kg x 30 seconds

Dumbbell Seated Press
10kg x 10
17.5kg x 10
22.5kg x 9
25kg x 5
15kg x 45 seconds

Incline Bench Reverse Fly
7kg x 10
10kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
10kg x 12

SUPERSET
Dumbbell Side raise/Kettlebell Upright Row
5kg x 10/10kg x 10
8Kg x 10/15kg x 10
9kg x 10/20kg x 10
9kg x 10/20kg x 10
9kg x 10/20kg x 10

QUADS
Goblet Squats Plate
5 Sets of 10 Reps

Dumbbell Static Lunge
5 sets of 10 reps

LF PIN Loaded Leg Press
5 sets of 10 reps

CARDIO
LF Treadmill - 175cals

@gymlife4me I can say for sure your training is the most consistent
i hope you making the gains, you feeling strong?

 

[gymlife4me]

2 APRIL
Weight: 73.25kg
CALORIES: 1858 - 161P/143C/54F

BACK
SUPERSET
Pulldown D-Handle/Straight Arm Pushdown
20kg x 10/10kg x 10
33kg x 10/15kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10

SUPERSET
HS ISO Hi-Row/HS ISO Low-Row
20kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
20kg x 10/20kg x 10 slow

DEADLIFT
20kg x 10
50kg x 5
70kg x 3
90kg x 3
95kg x 3
97.5kg x 3
80kg x 8
80kg x 8

Barbell RDL
20kg x 10
40kg x 10
50kg x 10
60kg x 10
60kg x 10

SUPERSET
HS Hip Thrust/LF Abductor
5 sets of 10 reps each

 

[s.gentz]

2 APRIL
Weight: 73.25kg
CALORIES: 1858 - 161P/143C/54F

BACK
SUPERSET
Pulldown D-Handle/Straight Arm Pushdown
20kg x 10/10kg x 10
33kg x 10/15kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10

SUPERSET
HS ISO Hi-Row/HS ISO Low-Row
20kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
20kg x 10/20kg x 10 slow

DEADLIFT
20kg x 10
50kg x 5
70kg x 3
90kg x 3
95kg x 3
97.5kg x 3
80kg x 8
80kg x 8

Barbell RDL
20kg x 10
40kg x 10
50kg x 10
60kg x 10
60kg x 10

SUPERSET
HS Hip Thrust/LF Abductor
5 sets of 10 reps each

View attachment 30481

Great consistency!!!

 

[25homes]

29 MARCH
Weight: 73kg
CALORIES: 1644 - 141P/127C/49F

CHEST
Incline Dumbell
10kg x 10
15kg x 10
20kg x 10
25kg x 10
27.5kg x 9
30kg x 5
27.5kg x 9

HS ISO Flat Bench
10kg x 10
20kg x 10
25kg x 10
30kg x 6
30kg x 6
20kg x 12

SUPERSET
Cable Rear Delt/Fly's
5 Sets of 10 Reps each

CARDIO
LF Treadmill - 175cals
View attachment 29568

This great workout

 

[Npcclassicphysique champ]

2 APRIL
Weight: 73.25kg
CALORIES: 1858 - 161P/143C/54F

BACK
SUPERSET
Pulldown D-Handle/Straight Arm Pushdown
20kg x 10/10kg x 10
33kg x 10/15kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10
50kg x 10/20kg x 10

SUPERSET
HS ISO Hi-Row/HS ISO Low-Row
20kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
25kg x 10/20kg x 10 slow
20kg x 10/20kg x 10 slow

DEADLIFT
20kg x 10
50kg x 5
70kg x 3
90kg x 3
95kg x 3
97.5kg x 3
80kg x 8
80kg x 8

Barbell RDL
20kg x 10
40kg x 10
50kg x 10
60kg x 10
60kg x 10

SUPERSET
HS Hip Thrust/LF Abductor
5 sets of 10 reps each

View attachment 30481

@gymlife4me good diet push training up