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Old Yesterday, 11:57 AM   #121
millenium girl
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Before breakfast
Warm up
20 min recumbent bike

Upper body workout

Biceps curls -- 15, 12, 10
Hammer curls-- 15, 12, 10
Concentration curls -- 15, 12, 10
Wrist curls -- 20, 20, 20

Overhead extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10
Dips -- 25, 25, 25, 25

Floor presses -- 15, 12, 10
Flyes -- 15, 12, 10
Pullovers -- 15, 12, 10
Push ups -- 20, 20, 20, 20

Deadlifts -- 15, 12, 10
One arm rows -- 15, 12, 10

Seated presses -- 15, 12, 10
One arm lateral raises -- 15, 12, 10
Frontal raises -- 15, 12, 10
Shrugs -- 20, 20, 20

Cool down
10 min recumbent bike

PM
Work
Patrol -- 14 kilometers
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Old Today, 09:26 AM   #122
millenium girl
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millenium girl is a name known to allmillenium girl is a name known to allmillenium girl is a name known to allmillenium girl is a name known to allmillenium girl is a name known to allmillenium girl is a name known to all
AM
Before breakfast
12 kilometers

PM
10 min recumbent bike

Legs

100 squats
150 lunges (75 each leg)
Leg extensions 25, 25, 25
Leg curls 25, 25, 25
Calves 25, 25, 25
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