Fit Girl's Log

[FitGirl]

March 8 2024

Front Raise (Dumbbell)

SETS

WEIGHT & REPS

9lbs x 5 reps

9lbs x 7 reps

9lbs x 7 reps

9lbs x 7 reps

9lbs x 7 reps

9lbs x 7 reps

Push Up

SETS

REPS

12 reps

12 reps

12 reps

12 reps

12 reps

12 reps

Single Arm Lateral Raise (Cable)

SETS

WEIGHT & REPS

7lbs x 8 reps

7lbs x 8 reps

7lbs x 8 reps

Chest Supported Reverse Fly (Dumbbell)

SETS

WEIGHT & REPS

12lbs x 10 reps

Best Weight

12lbs x 10 reps

12lbs x 10 reps

12lbs x 10 reps

12lbs x 10 reps

Seated Wrist Extension (Barbell)

SETS

WEIGHT & REPS

17lbs x 10 reps

17lbs x 13 reps

17lbs x 13 reps

17lbs x 13 reps

17lbs x 13 reps

Shoulder Press (Dumbbell)

SETS

WEIGHT & REPS

22.5lbs x 10 reps

22.5lbs x 10 reps

22.5lbs x 10 reps

22.5lbs x 10 reps

27.5lbs x 10 reps

Seated Wrist Extension (Barbell)

SETS

WEIGHT & REPS

16lbs x 4 reps

16lbs x 4 reps

16lbs x 4 reps

16lbs x 4 reps

Single Arm Cable Crossover

SETS

WEIGHT & REPS

20lbs x 16 reps

20lbs x 16 reps

20lbs x 16 reps

Russian Twist (Weighted)

SETS

WEIGHT & REPS

16lbs x 10 reps

Best Weight

16lbs x 10 reps

16lbs x 10 reps

16lbs x 10 reps

16lbs x 10 reps

Plank

SETS

TIME

30s

30s

30s

30s

[FitGirl]

Bicep Curl (Barbell)

SETS

WEIGHT & REPS

30lbs x 8 reps

40lbs x 8 reps

40lbs x 8 reps

Bent Over Row (Barbell)

SETS

WEIGHT & REPS

30lbs x 8 reps

30lbs x 8 reps

30lbs x 10 reps

30lbs x 10 reps

30lbs x 10 reps

Upright Row (Barbell)

SETS

WEIGHT & REPS

40lbs x 5 reps

40lbs x 5 reps

40lbs x 5 reps

40lbs x 5 reps

Dumbbell Squeeze Press

SETS

WEIGHT & REPS

25lbs x 9 reps

Best Weight

Best 1 Rep Max

25lbs x 9 reps

25lbs x 9 reps

Hammer Curl (Dumbbell)

SETS

WEIGHT & REPS

25lbs x 6 reps

25lbs x 7 reps

28lbs x 7 reps

Best Weight

Best 1 Rep Max

25lbs x 7 reps

Chest Press (Machine)

SETS

WEIGHT & REPS

35lbs x 8 reps

55lbs x 8 reps

55lbs x 8 reps

55lbs x 8 reps

[Ironwarrior]

[FitGirl]

Monday, March 18, 2024

Bench Press (Dumbbell)
SETS
WEIGHT & REPS
25lbs x 10 reps
35lbs x 5 reps
35lbs x 5 reps
35lbs x 5 reps
35lbs x 5 reps
35lbs x 5 reps

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

Cable Fly Crossovers
SETS
WEIGHT & REPS
10lbs x 10 reps
10lbs x 10 reps
10lbs x 10 reps

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

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

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

Bench Press (Smith Machine)
SETS
WEIGHT & REPS
10lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps

Incline Bench Press (Barbell)
SETS
WEIGHT & REPS
20lbs x 10 reps
20lbs x 10 reps
20lbs x 10 reps

Superman
SETS
REPS
13 reps
18 reps
24 reps
24 reps

Dead Bug
SETS
REPS
20 reps
20 reps
20 reps
20 reps
20 reps

Squat (Bodyweight)
SETS
REPS
11 reps
11 reps
11 reps

[FitGirl]

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

Cable Pull Through
SETS
WEIGHT & REPS
30lbs x 8 reps
30lbs x 8 reps
50lbs x 8 reps
50lbs x 8 reps
50lbs x 8 reps

Single Leg Hip Thrust (Dumbbell)
SETS
WEIGHT & REPS
20lbs x 8 reps
Best Weight
Best Volume
Best 1 Rep Max
20lbs x 8 reps
20lbs x 8 reps
20lbs x 8 reps

Bent Over Row (Band)
SETS
WEIGHT & REPS
0lbs x 9 reps
0lbs x 9 reps
0lbs x 9 reps
0lbs x 9 reps
0lbs x 9 reps

Lateral Raise (Band)
SETS
WEIGHT & REPS
0lbs x 9 reps
0lbs x 9 reps
0lbs x 9 reps
0lbs x 9 reps
0lbs x 9 reps

Timed Dumbbell Glute Bridge
SETS
TIME
45s
45s
45s
45s

Ab Scissors
SETS
REPS
16 reps
25 reps
30 reps
Best Reps
30 reps

Iso-Lateral High Row (Machine)
SETS
WEIGHT & REPS
25lbs x 20 reps
Best Volume
25lbs x 20 reps

Swimming
SETS
DISTANCE & TIME
0.6mi - 18min 18s

[Ironwarrior]

Way to go @FitGirl!
Just keep going!

[FitGirl]

Thank you!!!!

[FitGirl]

Monday

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
50lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps
60lbs x 8 reps

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

Triceps Extension (Machine)
SETS
WEIGHT & REPS
40lbs x 8 reps
55lbs x 8 reps
55lbs x 8 reps
55lbs x 8 reps
55lbs x 8 reps

Bent Over Row (Barbell)
SETS
WEIGHT & REPS
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps
30lbs x 8 reps

Bench Press - Close Grip (Barbell)
SETS
WEIGHT & REPS
75lbs x 9 reps
75lbs x 9 reps
75lbs x 9 reps
75lbs x 9 reps
75lbs x 9 reps

Seated Triceps Press
SETS
WEIGHT & REPS
25lbs x 13 reps
Best Volume
25lbs x 13 reps
25lbs x 13 reps
25lbs x 13 reps
25lbs x 13 reps

Chest Supported Incline Row (Dumbbell)
SETS
WEIGHT & REPS
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps

[FitGirl]

Tuesday

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

Decline Bench Press (Machine)
SETS
WEIGHT & REPS
35lbs x 10 reps
Best Weight
35lbs x 12 reps
Best Volume
Best 1 Rep Max
35lbs x 12 reps
35lbs x 12 reps

Single Arm Lateral Raise (Cable)
SETS
WEIGHT & REPS
7.5lbs x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
7.5lbs x 10 reps
7.5lbs x 10 reps
7.5lbs x 10 reps

Cable Fly Crossovers
SETS
WEIGHT & REPS
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

Cable Press
SETS
WEIGHT & REPS
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps

Superman
SETS
REPS
6 reps
9 reps
11 reps
11 reps

Lying Knee Raise
SETS
REPS
30 reps
Best Reps
30 reps
30 reps

Bench Press (Dumbbell)
SETS
WEIGHT & REPS
27.5lbs x 10 reps
27.5lbs x 10 reps
27.5lbs x 10 reps
27.5lbs x 10 reps

Around The World
SETS
WEIGHT & REPS
10lbs x 10 reps
10lbs x 10 reps
10lbs x 10 reps

[Ironwarrior]

Nice job!