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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Training Log - Female

3 APRIL
Weight: 73.05kg
CALORIES: 1501 - 148P/102C/55F

ARMS
Close Grip Barbell Flat Bench
20kg x 10
40kg x 8
50kg x 6
55kg x 5
60kg x 5
45kg x 30 seconds

SUPERSET
Dumb Skull Crushers/Dumbbell bicep Curl
8kg x 10/6kg x 10
10kg x 10/8kg x 10
12.5kg x 10/10kg x 10
12.5kg x 10/10kg x 10
12.5kg x 10/10kg x 10

V-Handle Cable Pushdown
10kg x 10
15kg x 10
20kg x 10
25kg x 10
25kg x 10
12.5kg x 45 seconds

Seated 1 Arm concentration Curl
5kg x 10
7kgx 10
9kg x 10
9kg x 10
9Kg x 10

TRAPS
Barbell Shrug
20kg x 10
40kg x 10
60kg x 10
80kg x 10
10pkg x 10
100kg x 10
100kg x 10
60kg x 30 seconds

image000001(57).jpg
 
Micronutrients are looking perfect
 
You are looking really good
 
this is one of the most thorough logs I've seen
 
4 APRIL
Weight: 73.3kg
CALORIES: 1759 - 136P/175C/48F

LEGS
Barbell Back Squat
20kg x 10
40kg x 8
60kg x 6
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Dumbbell Goblet Squats
BW +10kg x 10
BW +20kg x 10
BW +25kg x 10
BW +30kg x 10
BW +30kg x 10
BW +30kg x 10

Box 60cm Step Up
5 Sets of 10 Reps

SUPERSET
LF Seated Leg Curl/LF Abductor
5 Sets of 10 Reps

CARDIO
LF Treadmill 150 Cals

image000001(58).jpg
 
4 APRIL
Weight: 73.3kg
CALORIES: 1759 - 136P/175C/48F

LEGS
Barbell Back Squat
20kg x 10
40kg x 8
60kg x 6
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Dumbbell Goblet Squats
BW +10kg x 10
BW +20kg x 10
BW +25kg x 10
BW +30kg x 10
BW +30kg x 10
BW +30kg x 10

Box 60cm Step Up
5 Sets of 10 Reps

SUPERSET
LF Seated Leg Curl/LF Abductor
5 Sets of 10 Reps

CARDIO
LF Treadmill 150 Cals

View attachment 30801
@gymlife4me another STRONG day sister :)

When I get into the mid 71's. I'll take another Deload and up the Calories a little for 2 weeks again.
yup thats a good idea , how far are you now? i see you're 73 but AM maybe closer to 72
 
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