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SAPHRAEL
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Lifting Like a Girl #5

Sunday, January 05, 2014

Okay, so if you were drooling over my 60 pound lifts in my previous lifting blog, I stand corrected. I was only lifting 15 pounds per dumbbell. I will get to 60 soon though. I increased the weight from 30 to 40 tonight. Oh yeah!!

emoticon Beast Mode!

20 minute warmup: Biking/Cycling: 10-11.9 mph (6 minutes per mile- 5 minutes per mile)

Bent Over Rows with Dumbbells
Sets: 2 Reps: 12 Weight: 40

Dumbbell Squats
Sets: 2 Reps: 12 Weight: 40

Standing Dumbbell Shoulder Press
Sets: 2 Reps: 12 Weight: 40

Traditional Lat Pulldown Machine
Sets: 2 Reps: 12 Weight: 60

Single Leg Hip Flexion with Band
Sets: 2 Reps: 12 5 18 remove

Pushups
Sets: 2 Reps: 12

Step-Ups
Sets: 2 Reps: 12 Weight: 40

Forward Lunges
Sets: 2 Reps: 12 Weight: 40

Crunches
Sets: 2 Reps: 12

Dead Lifts with Barbell
Sets: 2 Reps: 12 Weight: 65

Question for anyone following the New Rules of Lifting for Women: Do you have a better substitute exercise for the Prone Jackknife? I don't have a ball and don't want to buy one. I've been doing a standing leg raise using a band, but I don't feel like I'm getting enough resistance. I'm afraid to choke up any more on the band.
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