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Liberty's Fitness Journal


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  #1  
October 22nd, 2006, 04:03 PM
Liberty
Guest
Posts: n/a
I started working out on 7/13/06.

I'm going to combine some stuff just to get caught up and then go from there!!

7/13/06

Measurments:
159 lbs
Arms - 11 5/8"
Thighs - 25 1/2"
Hips - 41"
Stomach - 36"


Legs:
Leg press
50 lbs - 10 reps, 9 reps, 5 reps
Leg Ext
25 lbs - 12 reps, 10 reps, 8 reps
Leg Curls
15 lbs - 10 reps, 7 reps, 5 reps
Sit ups
6

7/14

Chest & Back:
Bench
10 lbs - 9 reps, 5 lbs - 9 reps, 8 reps
Incline
5/5 lbs - 8 reps, 2/2 lbs - 15 reps, 10 reps
Lat Pull
20 lbs - 25 reps, 30 lbs - 10 reps, 10 reps
Rows
40 lbs - 9, 35 lbs - 9 reps, 5 reps
Sit ups
6

7/15

Bicepts & Tricepts:
Curls
5 lbs - 8 reps, 6 reps, 4 reps
Incline
?
Tri Press
10 lbs - 7 reps, 7 lbs - 7 reps, 5 reps
Tri Pull
20 lbs - 7 reps, 15 lbs - 14 reps, 10 reps
Sit ups
6

7/16

Shoulders:
Mill Press
5/5 lbs - 5 reps, 2/2 lbs 10 reps, 9 reps
Side Raise
2/2 lbs - 9 reps, 6 reps, 4 reps
Up Rows
5/5 lbs - 8 reps, 6 reps, 3 reps
Sit ups
7
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  #2  
October 22nd, 2006, 04:13 PM
Liberty
Guest
Posts: n/a
7/22
Legs:
Leg Press
50 lbs - 14 reps, 12 reps, 6 reps
Leg Ext
25 lbs - 15 reps, 14 reps, 12 reps
Leg Curls
15 lbs - 14 reps, 8 reps, 6 reps
Sit up
8
Tummy Crunches
15 left, 15 right, 15 center
Leg Lifts
5

7/23

Chest & Back
Bench
5 lbs - 9 reps, 8 reps, 5 reps
Incline
2/2 lbs - 12 reps, 12 reps, 10 reps
Lat Pull
30 lbs - 10 reps, 7 reps, 5 reps
Rows
35 lbs - 9 reps, 6 reps, 5 reps
Sit ups
8
Tummy crunches
15 right, 15 left, 15 center
Leg Lifts
6

7/27

Legs
Leg Press
50 lbs - 22 reps, 17 reps, 13, reps, 10 reps
Leg Ext
30 lbs - 15 reps, 11 reps, 9 reps
Leg Curls
15 lbs - 13 reps, 10 reps, 7 reps
Sit ups
10
Tummy Crunches
15 right, 15 left, 15 center
Leg Lifts
8
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  #3  
October 24th, 2006, 10:17 AM
Liberty
Guest
Posts: n/a
8/2

Legs
Leg Press
60 lbs - 7 reps, 55 lbs - 14 reps, 12 reps
Leg Ext
30 lbs - 10 reps, 10 reps, 8 reps
Leg Curls
15 lbs - 6 reps, 6 reps, 5 reps
Situps
10
Tummy crunches
20 right, 20 left, 20 center
Leg lifts
10

8/4

Chest & Back
Bench
5 lbs - 16 reps, 12 reps, 9 reps
Incline
2/2 lbs - 21 reps, 19 reps, 17 reps
Lat Pull
30 lbs - 17 reps, 11 reps, 8 reps
Rows
35 lbs - 15 reps, 14 reps, 5 reps
Situps
12
TUmmy crunches
20 right, 20 left, 20 center
leg lifts
10
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  #4  
October 24th, 2006, 10:30 AM
Liberty
Guest
Posts: n/a
8/9
Legs
Leg press
55 lbs - 19 reps, 15 reps, 12 reps
Leg Ext
30 lbs - 15 reps, 10 reps, 8 reps
Leg Curls
15 lbs - 10 reps, 9 reps, 5 reps
Situps
12
Tummy crunches
20 right, 20 left, 20 center
Leg lifts
10

8/10
Chest & Back
Bench
10 lbs - 9 reps, 6 reps, 5 reps
Incline
5/5 lbs - 9 reps, 8 reps, 6 reps
Lat Pull
35 lbs - 8 reps, 7 reps, 6 reps
Rows
40 lbs - 7 reps, 6 reps, 4 reps
Sit ups
13
Tummy crunches
20 right, 20 left, 20 center
leg lifts
10

8/11
Bicepts & Tricepts
Curls
5 lbs - 14 reps, 13 reps, 10 reps
Incline
5 lbs - 11 reps, 9 reps, 5 reps
Tri Press
7 lbs - 11 reps, 12 reps, 12 reps
Tri Pull
15 lbs - 14 reps, 13 reps, 11 reps
Sit ups
13
Tummy Crunches
15 right, 15 left, 15 center
Leg Lifts
9

8/12

Measurements
157 lbs
Arms 11 1/2"
Thighs 25"
Hips 42"
Stomach 34 3/4"


Shoulders
Mill Press
2/2 lbs - 12 reps, 10 reps, 11 reps
Side Raise
2/2 lbs - 10 reps, 8 reps, 7 reps
Up rows
5/5 lbs - 20 reps, 18 reps, 13 reps
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  #5  
October 24th, 2006, 10:36 AM
Liberty
Guest
Posts: n/a
8/16
Legs
Leg Press
60 lbs - 15 reps, 12 reps, 10 reps
Leg ext
35 lbs - 10 reps, 8 reps, 8 reps
Leg Curls
15 lbs - 12 reps, 8 reps, 5 reps

8/17
Chest & Back
Bench
10 lbs - 14 reps, 16 reps, 9 reps
Incline
5/5 lbs - 13 reps, 12 reps, 12 reps
Lat Pull
35 lbs - 9 reps, 8 reps, 7 reps
Rows
40 lbs - 9 reps, 8 reps, 6 reps
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  #6  
October 24th, 2006, 10:47 AM
Liberty
Guest
Posts: n/a
8/30
Legs
Leg Press
60 lbs - 16 reps, 13 reps, 11 reps
Leg ext
35 lbs - 11 reps, 9 reps, 8 reps
Leg Curls
15 lbs - 13 reps, 10 reps, 8 reps
Calf Raises
50 lbs - 13 reps, 12 reps, 11 reps

8/31
Chest & Back
Bench
10 lbs - 16 reps, 15 reps, 10 reps
Incline
5/5 lbs - 15 reps, 14 reps, 13 reps
Lat Pull
35 lbs - 14 reps, 12 reps, 10 reps
Rows
40 lbs - 10 reps, 8 reps, 7 reps
Sit ups
12

9/1
Tricepts & Bicepts
Curls
5 lbs - 19 reps, 17 reps, 14 reps
Incline
5 lbs - 14 reps, 13 reps, 9 reps
Tri Press
7 lbs - 14 reps, 13 reps, 10 reps
Tri Pull
15 lbs - 23 reps, 20 lbs - 7 reps, 5 reps
SIt ups
13
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  #7  
October 24th, 2006, 11:05 AM
Liberty
Guest
Posts: n/a
9/7
Legs
Leg Press
65 lbs - 14 reps, 11 reps, 6 reps
Leg Ext
35 lbs - 14 reps, 11 reps, 9 reps
Leg Curls
15 lbs - 16 reps, 12 reps, 10 reps
Calf Raises
50 lbs - 14 reps, 13 reps, 12 reps

9/8
Chest & Back
Bench
15 lbs - 9 reps, 6 reps, 4 reps
Incline
5/5 lbs - 18 reps, 16 reps, 14 reps
Lat Pull
35 lbs - 15 reps, 13 reps, 11 reps
Rows
40 lbs - 13 reps, 11 reps, 10 reps
Sit ups
21

9/10
Tricepts & Bicepts
Curls
10 lbs - 9 reps, 8 reps, 7 reps
Incline
5 lbs - 15 reps, 15 reps, 12 reps,
Tri Press
7 lbs - 18 reps, 15 reps, 11 reps
Tri Pull
20 lbs - 14 reps, 10 reps, 7 reps
Sit ups
22

9/11
SHoulders
Mill press
2/2 lbs - 15 reps, 13 reps, 12 reps
Side Raises
2/2 lbs - 11 reps, 9 reps, 8 reps
Up Rows
10/10 lbs - 10 reps, 7 reps, 4 reps
Sit ups 20
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  #8  
October 24th, 2006, 11:14 AM
Liberty
Guest
Posts: n/a
9/14
Legs
Leg PRess
65 lbs - 16 reps, 13 reps, 9 reps
Leg Ext
35 lbs - 16 reps, 13 reps, 11 reps
Leg Curls
20 lbs - 10 reps, 6 reps, 7 reps
Calf Raises
50 lbs, 16 reps, 14 reps, 13 reps

9/15
Back & Chest
Bench
15 lbs - 16 reps, 13 reps, 10 reps
Incline
7/7 lbs - 15 reps, 12 reps, 9 reps
Lat Pull
35 lbs - 18 reps, 12 reps, 14 reps
Rows
40 lbs - 19 reps, 16 reps, 13 reps
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  #9  
October 24th, 2006, 11:26 AM
Liberty
Guest
Posts: n/a
9/20
Legs
Leg Press
70 lbs - 12 reps, 9 reps, 6 reps
Leg Ext
40 lbs - 9 reps, 7 reps, 5 reps
Leg Curls
20 lbs - 11 reps, 9 reps, 8 reps
Calf Raises
55 lbs - 13 reps, 11 reps, 9 reps

9/21
CHest & Back
Bench
20 lbs - 10 reps, 6 reps, 4 reps
Incline
7/7 lbs - 17 reps, 14 reps, 11 reps
Lat Pull
40 lbs - 10 reps, 6 reps, 4 reps
Rows
45 lbs - 9 reps, 7 reps, 6 reps

9/23
Tri's & Bi's
Curls
10 lbs - 13 reps, 10 reps, 9 reps
Inclines
5 lbs - 17 reps, 16 reps, 13 reps
Tri Press
10 lbs - 11 reps, 9 reps, 6 reps
Tri Pull
20 lbs - 18 reps, 15 reps, 10 reps

9/25
Shoulders
Mill Rows
2/2 lbs - 17 reps, 16 reps, 13 reps
Side Raises
2/2 lbs - 12 reps, 10 reps, 9 reps
Up Rows
10/10 lbs - 11 reps, 9 reps, 5 reps

9/27
Legs
Leg Press
70 lbs - 13 reps, 9 reps, 7 reps
Leg Ext
40 lbs - 12 reps, 9 reps, 7 reps
Leg Curls
20 lbs - 12 reps, 8 reps, 7 reps
Calf Raises
55 lbs - 15 reps, 12 reps, 10 reps

9/29
CHest & Back
Bench
20 lbs - 11 reps, 7 reps, 5 reps
Incline
10/10 lbs - 9 reps, 7 reps, 5 reps
Lat Pull
40 lbs - 11 reps, 7 reps, 5 reps
Rows
45 lbs - 10 reps, 8 reps, 7 reps
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  #10  
October 25th, 2006, 10:31 AM
Liberty
Guest
Posts: n/a
10/9
Legs
Leg Press
70 lbs - 14 reps, 10 reps, 8 reps
Leg Ext
40 lbs - 13 reps, 11 reps, 8 reps
Leg Curls
20 lbs - 13 reps, 10 reps, 10 reps
Calf Raises
55 lbs - 23 reps,

10/11
Back & CHest
Bench
20 lbs - 15 reps, 10 reps, 8 reps
Incline
10/10 lbs - 10 reps, 8 reps, 6 reps
Lat Pull
40 lbs - 12 reps, 9 reps, 7 reps
ROws
45 lbs - 17 reps, 14 reps, 11 reps

10/12
Tri's & Bi's
Curls
10 lbs - 16 reps, 12 reps, 10 reps
Incline
7 lbs - 9 reps, 8 reps, 7 reps
Tri Press
10 lbs - 9 reps, 12 reps, 10 reps
Tri Pull
25 lbs - 10 reps, 7 reps, 4 reps

10/13

Measurements

151 lbs
Arms - 11 1/2"
Thighs - 23 7/8"
Hips - 39 3/8
Stomach - 34 1/4

Shoulders
Mill Rows
5/5 lbs - 11 reps, 9 reps, 7 reps
Side Raises
2/2 lbs - 13 reps, 11 reps, 10 reps
Up Rows
10/10 lbs - 12 reps, 10 reps, 8 reps
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  #11  
October 25th, 2006, 10:42 AM
Liberty
Guest
Posts: n/a
10/18
Legs
Leg Press
70 lbs - 17 reps, 16 reps, 9 reps
Leg Ext
40 lbs - 14 reps, 12 reps, 9 reps
Leg Curls
20 lbs - 16 reps, 12 reps, 11 reps
Calf Raises
60 lbs - 19 reps, 19 reps, 19 reps
Sit ups
30

10/19
CHest & Back
Bench
20 lbs - 16 reps, 11 reps, 10 reps
Incline
10/10 lbs - 13 reps, 10 reps, 9 reps
Lat Pull
40 lbs - 16 reps, 10 reps, 9 reps
Rows
50 lbs - 10 reps, 6 reps, 5 reps
Sit ups
31

10/20
Bi's & Tri's
Curls
15 lbs - 9 reps, 8 reps, 8 reps
Incline
7 lbs - 10 reps, 9 reps, 8 reps
Tri Press
10 lbs - 10 reps, 7 reps, 6 reps
Tri Pull
25 lbs - 11 reps, 8 reps, 5 reps
Sit ups
31

10/21
Shoulders
Mill Rows
5/5 lbs - 14 reps, 11 reps, 9 reps
Side Raises
2/2 lbs - 14 reps, 12 reps, 11 reps
Up Rows
10/10 lbs - 13 reps, 11 reps, 9 reps
Single Side
2 lbs - 15 left, 15 right
Sit ups
34
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  #12  
October 28th, 2006, 10:53 PM
Liberty
Guest
Posts: n/a
10/25
Legs
Leg Press
75 lbs - 10 reps, 8 reps, 6 reps
Leg Ext
40 lbs - 16 reps, 13 reps, 11 reps
Leg Curls
25 lbs - 10 reps, 6 reps, 5 reps
Calf Raises
70 lbs - 16 reps, 10 reps, 8 reps
Sit ups
30

10/26
Chest & Back
Bench
25 lbs - 8 reps, 6 reps, 5 reps
Incline
10/10 lbs - 14 reps, 12 reps, 11 reps
Lat Pull
45 lbs - 11 reps, 8 reps, 5 reps
Rows
50 lbs - 11 reps, 8 reps, 6 reps

10/27
Tri's & Bi's
Curls
15 lbs - 11 reps, 10 reps, 9 reps
Incline
7 lbs - 11 reps, 10 reps, 9 reps
Tri Press
10 lbs - 11 reps, 9 reps, 7 reps
Tri Pull
25 lbs - 12 reps, 9 reps, 7 reps
Sit ups
37
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