LEE907
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GET FIRM & FIT 11/10/08

Tuesday, November 11, 2008

Today I started A New workout routine from, "OXYGEN MAGAZINE". Three week routine. There're seven groups & I have to choose 1 exercise from each group.

1 st week workout is using heavy weight for: strength
2 nd week " " is medium weight for: muscle gain
3 rd week " " is light weight for: stamina
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SQUATS: 3 x 9 reps 32 LB Barbell
BENCH PRESS: 3 x 9 reps 32 LB barbell
LAT PULLDOWN: 3 x 12 reps (USED HEAVY DUTY TUBING) I don't have gym equipment at home)
REAR DELT RAISES: 3 x 9 reps 11 LBS
BARBELL CURLS: 3 x 9 reps 32 LB Barbell
TRICEP PRESSDOWN: 3 x 12 reps (USED HEAVY DUTY TUBING)
HANGING LEG RAISE: 3 x 9 reps ( USED 2 CHAIRS & IN BETWEEN THE CHAIRS,
I RAISED MYSELF UP & STRAIGHTENED MY LEGS OUT) (FOR MY ABS)
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CARDIO:

JACKS/ON/TRAMPOLINE: 1000 (400 right off & 300 in between exercises & 300
after my workout was finished)
MOUNTAIN CLIMBERS: 200
KNEE STRIKES: 90
CALF RAISES/W/DB: 15 lbs 36 reps ( THIS EXERCISE WAS GIVEN TO ME TO DO BY MY 1oo+ CRUNCH TEAM LEADER, MEL, WHO GIVES THE TEAM A NEW EXERCISE TO DO EVERY WEEK)
CRUNCHES/VARIETY: 730 (50 were sit ups/W/punches)
(50 sit ups /W/Arms across my chest)
BIRD DOG: 90 (OPPOSITE ARM & LEG AT SAME TIME IN PLANK POSITION)
FOREARM PLANK/W/REACH: 3 x 80 second holds
SINGLE ARM PLANK: 3 x 60 second hold each single arm

KICKBOXING FOR: 20 MINUTES (JUST THE MOVEMENTS) NO BAGS
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LEE
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Member Comments About This Blog Post
  • KITNCHUCK
    Wow, this is pretty impressive stuff. You are really going to kick up your exercise program to a higher level!
    4402 days ago
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