Fit Girl's Log

[FitGirl]

Preacher Curl (Barbell)
SETS
WEIGHT & REPS
25lbs x 10 reps
30lbs x 12 reps
30lbs x 12 reps
30lbs x 12 reps

Squat (Band)
SETS
WEIGHT & REPS
0lbs x 12 reps
0lbs x 12 reps
0lbs x 12 reps
0lbs x 12 reps
0lbs x 12 reps

Glute Kickback on Floor
SETS
REPS
30 reps
Best Reps
30 reps
30 reps
30 reps
30 reps

Glute Bridge
SETS
REPS
15 reps
15 reps
15 reps
20 reps

Dumbbell Drag Curl
SETS
WEIGHT & REPS
25lbs x 15 reps
Best Weight
Best Volume
Best 1 Rep Max
25lbs x 15 reps
25lbs x 15 reps

Landmine Squat and Press
SETS
WEIGHT & REPS
10lbs x 15 reps
Best Volume
10lbs x 15 reps
10lbs x 15 reps

Overhead Press (Dumbbell)
SETS
WEIGHT & REPS
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps

Step Up
SETS
REPS
13 reps
13 reps
13 reps

Lunge (Dumbbell)
SETS
WEIGHT & REPS
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

Hip Thrust (Barbell)
SETS
WEIGHT & REPS
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

Plate Curl
SETS
WEIGHT & REPS
25lbs x 7 reps
25lbs x 7 reps
25lbs x 8 reps
25lbs x 8 reps
25lbs x 8 reps

Knee Raise Parallel Bars
SETS
REPS
21 reps

[FitGirl]

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
45lbs x 8 reps
70lbs x 5 reps
70lbs x 5 reps
70lbs x 7 reps
70lbs x 7 reps
70lbs x 7 reps

Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
60lbs x 8 reps
70lbs x 8 reps
70lbs x 8 reps
70lbs x 8 reps

Triceps Extension (Suspension)
SETS
REPS
21 reps
Best Reps
21 reps
21 reps

Bent Over Row (Barbell)
SETS
WEIGHT & REPS
45lbs x 8 reps
45lbs x 8 reps
45lbs x 8 reps
45lbs x 8 reps

Iso-Lateral Row (Machine)
SETS
WEIGHT & REPS
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

Hip Adduction (Machine)
SETS
WEIGHT & REPS
115lbs x 15 reps
115lbs x 15 reps
115lbs x 15 reps

Step down
SETS
WEIGHT & REPS
0lbs x 8 reps
0lbs x 8 reps
0lbs x 8 reps
0lbs x 8 reps

Pullover (Barbell)
SETS
WEIGHT & REPS
30lbs x 10 reps
Best Weight
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps

Run 5 miles

[FitGirl]

April 4th

Bench Press (Dumbbell)
SETS
WEIGHT & REPS
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps

Bent Over Row (Barbell)
SETS
WEIGHT & REPS
25lbs x 8 reps
40lbs x 5 reps
40lbs x 5 reps
40lbs x 5 reps
40lbs x 5 reps

Australian Chin up
SETS
WEIGHT & REPS
0lbs x 7 reps
0lbs x 7 reps
0lbs x 7 reps
0lbs x 7 reps

Triceps Extension (Cable)
SETS
WEIGHT & REPS
25lbs x 8 reps
40lbs x 9 reps
40lbs x 9 reps
40lbs x 9 reps
40lbs x 9 reps
40lbs x 9 reps

Shotgun Row
SETS
WEIGHT & REPS
40lbs x 5 reps
40lbs x 5 reps
40lbs x 5 reps
40lbs x 7 reps
40lbs x 7 reps

Glute Bridge
SETS
REPS
16 reps
16 reps
16 reps
16 reps

Lateral Band Walks
SETS
REPS
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps

Cable Hip Add
SETS
WEIGHT & REPS
30lbs x 5 reps
30lbs x 5 reps
30lbs x 5 reps
30lbs x 5 reps

Dumbbell Reverse Crunch
SETS
WEIGHT & REPS
0lbs x 15 reps
0lbs x 15 reps
0lbs x 15 reps

Side Plank
SETS
TIME
20s
20s
20s

Cable Fly Crossovers
SETS
WEIGHT & REPS
7.5lbs x 8 reps
10lbs x 8 reps
12.5lbs x 8 reps
12.5lbs x 8 reps

Running
DISTANCE & TIME
5mi - 55min 0s

[FitGirl]

Triceps Extension (Cable)
SETS
WEIGHT & REPS
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps

Squat (Band)
SETS
WEIGHT & REPS
0lbs x 8 reps
0lbs x 8 reps
0lbs x 8 reps
0lbs x 8 reps

Long Band Squat To Shoulder press
SETS
REPS
8 reps
8 reps
8 reps
8 reps

Cobra Tricep Extension
SETS
REPS
9 reps
9 reps
12 reps
12 reps

Walking Lunge (Dumbbell)
SETS
WEIGHT & DISTANCE
30lbs - 8yrd
30lbs - 8yrd
30lbs - 8yrd
30lbs - 8yrd

Lateral Squat
SETS
REPS
12 reps
Best Reps
12 reps
12 reps
12 reps

Kettlebell Clean
SETS
WEIGHT & REPS
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps

Lateral Dumbbell Squat
SETS
WEIGHT & REPS
8lbs x 8 reps
8lbs x 8 reps

Hip Adduction (Machine)
SETS
WEIGHT & REPS
130lbs x 5 reps
Best Weight
130lbs x 5 reps
130lbs x 5 reps

5.5 mile run in 60 min

[FitGirl]

April 16, 2024

Bench Press (Dumbbell)
SETS
WEIGHT & REPS
35lbs x 7 reps
35lbs x 7 reps
35lbs x 7 reps
35lbs x 7 reps

Hammer Curl (Dumbbell)
SETS
WEIGHT & REPS
15lbs x 7 reps
20lbs x 7 reps
25lbs x 6 reps
25lbs x 6 reps

Bench Press (Smith Machine)
SETS
WEIGHT & REPS
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps

Single Arm Curl (Cable)
SETS
WEIGHT & REPS
20lbs x 8 reps
20lbs x 8 reps
20lbs x 8 reps
20lbs x 8 reps

Seated Chest Flys (Cable)
SETS
WEIGHT & REPS
12.5lbs x 11 reps
Best Weight
Best Volume
Best 1 Rep Max
12.5lbs x 11 reps
12.5lbs x 11 reps
12.5lbs x 11 reps

Push Up - Close Grip
SETS
REPS
5 reps
5 reps
5 reps
5 reps

Preacher Curl (Dumbbell)
SETS
WEIGHT & REPS
22.5lbs x 11 reps
22.5lbs x 11 reps
22.5lbs x 11 reps
22.5lbs x 11 reps

Decline Bench Press Pause
SETS
WEIGHT & REPS
20lbs x 8 reps
20lbs x 8 reps
20lbs x 8 reps
20lbs x 8 reps
20lbs x 8 reps

Superman
SETS
REPS
6 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps

[FitGirl]

April 17, 2024

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
50lbs x 8 reps
70lbs x 8 reps
70lbs x 8 reps
70lbs x 8 reps
70lbs x 8 reps
70lbs x 8 reps

Skullcrusher (Barbell)
SETS
WEIGHT & REPS
30lbs x 12 reps
30lbs x 12 reps
30lbs x 12 reps
30lbs x 12 reps
30lbs x 15 reps

Seated Cable Row - V Grip (Cable)
SETS
WEIGHT & REPS
70lbs x 10 reps
Best Volume
Best 1 Rep Max
70lbs x 10 reps
70lbs x 10 reps

Triceps Extension (Suspension)
SETS
REPS
8 reps
8 reps
8 reps
8 reps

Dumbbell Row
SETS
WEIGHT & REPS
47.5lbs x 5 reps
Best Weight
47.5lbs x 7 reps
47.5lbs x 7 reps
47.5lbs x 7 reps
47.5lbs x 7 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
12.5lbs x 6 reps
12.5lbs x 6 reps
12.5lbs x 6 reps

Crunch
SETS
REPS
30 reps
30 reps
30 reps

[FitGirl]

No one posts or comments.

[Ironwarrior]

I don't get it.
I think the former MD-members are having second thoughts.