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Thursday, May 11, 2006 

Wednesday, May 10 - Training Report

Height: 6' 1"
Current Weight: 257 lbs.
Calculated BMI: 33.9 (Obese)


Lower Body Workout (IL = Intensity Level)

Quads
Leg Press
12 reps @ 100 lbs (IL: 5)
10 reps @ 110 lbs (IL: 6)
8 reps @ 120 lbs (IL: 6)
6 reps @ 130 lbs (IL: 8)
12 reps @ 140 lbs (IL: 9)

Leg Extension
12 reps @ 100 lbs (IL: 9)


Hamstrings
Dumbbell Lunges
12 reps @ 40 lbs (IL: 4)
10 reps @ 50 lbs (IL: 5)
8 reps @ 60 lbs (IL: 7)
6 reps @ 70 lbs (IL: 9)
12 reps @ 70 lbs (IL: 9)

Lying Leg Curls
12 reps @ 100 lbs (IL: 10)


Calves
Standing Calf Raises
12 reps @ 80 lbs (IL: 5)
10 reps @ 90 lbs (IL: 6)
8 reps @ 100 lbs (IL: 7)
6 reps @ 110 lbs (IL: 8)
12 reps @ 120 lbs (IL: 9)

Seated Calf Raises
12 reps @ 100 lbs (IL: 10)


Abdominals
Floor Crunches
12 reps (IL: 6)
10 reps (IL: 7)
8 reps (IL: 9)
6 reps (IL: 9)
12 reps (IL: 10)

Oblique Crunches
12 reps (IL: 10)

9:46 AM |

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