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2:06pm
Janice C is now following:
1:29am
Janice C is now following:
yesterday
via Android
Janice C did a workout:
Workouts
Time_16x16 01:03:45    Intensity_intense_16x16 Intense
bench press warm up: 7.5 x10, 10, 10lb x4 bench press: 12.5x 7,7, 6 Seated OHP: 25x4 (finish to ten with 12.5), 7, 7 (finish to 12 with 12.5) seated tricep: 25lb x10, 30lbx 5 (finished with 25x5) , 30lbx3 (finished 25x5) lateral raises: 10lb x12, 10, 10 (2 min rest) crunch: 40
17 Sep
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
warm up: bar x8, 25lb x10, 35x10, 45x4 squat: 52.5x 7, 8, 8 (difficult) romainian deadlift: 55lb x8, 9, 9 (difficult) hip thrust: 82.5x 10, 85x 9, ,9 (difficult) 45 degree leg press: 75lb x 10, 80x 10, 85x 10 (do 90 next)
16 Sep
Janice C is now following:
15 Sep
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Janice C did a workout:
Workouts
Time_16x16 17:50   
block hip lift: x6 difficult
14 Sep
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Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
squat warm up: 35lb x10, 10 45lb x4 squat: 52.5x8, 8, 7 (check depth) lunge barbell: 30lb x8,9, 9 (good weight) constant hip thrust: 80lb x 10, 8, 10 (right hamstring cramped but good glute activation. dont flex abs, squeeze glutes ) seated hamstring (5 seat, 8) 135x 10, 140x 10 , 145x 9 (last reps difficult)
13 Sep
Janice C is now following:
11 Sep
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Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
** 4 hours of sleep :( ** deadlift warm up: 25lb x10, 10 45lb x4 deadlift: 50lb x8, 6, 8 ez bar bicep: 5lb x 10, 7.5x 6, 6 kneeling row: 45lb x9, 9, 9 wide grip pull down: 80x 8,8,9
10 Sep
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Janice C did a workout:
Workouts
Time_16x16 01:03:45    Intensity_intense_16x16 Intense
warm up: 5lb x 10,10, 7.5x 5. (next week do 7.5 and 10) bench: 12.5x7, 6, 8 (squeeze pinky) ohp seated: 20x8, 10, 25lb x7 (finished with 15lb to 12) tricep: 30lb x 7, 5, 25db x 10 (next 25 for 1 then move up) lateral raise: 15lb x2, 10lb x10, 10, 10 (stay at 10...do for 12 reps next week 10lb, shorter rest, slower) crunches: 40
08 Sep
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Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
*after 6 days rest* warm up goblet squats: 35db x10, 50db x10, 10 one leg box squat on bench: 10 on both sides squat warm up: 25lbx 10, 35lb x10, 45lb x4 squat: 50x3 (glutes painful and sore), 45x5, 6, 8 romanian deadlift: 50x 10, 52.5 x 9, 10 (do 55 next time) hip thrust: 82.5 x8, 8, 9 constant tension hip thrust: 45lb x 18 (physio exercises while waitng for leg press - block lift off and knee lift off) seated leg press: 210x10, 10, 220x 9(difficult)
08 Sep
Janice C is now following:
07 Sep
via Android
Janice C did a workout:
Workouts
Time_16x16 17:50   
05 Sep
via Android
27 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 01:03:45    Intensity_intense_16x16 Intense
warm up bench: 5lb x 10, 10, 10lb x4 bench: 12.5 x7, 7, 6 (remember to drive through feet and squeeze bar with pinky) seated ohp: 25db x 6, 6, 6 (finished to ten with 15 pounds) tricep 25db x 9, 10, 30db x 4 (x2 with 25lb) lateral raises 10lbx 10, 10, 10 (2 min rest, next try 15 again) crunches 30
27 Aug
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Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
* maui gym day* (after paddleboarding and 3km hike) warm up 25x10, 25x10, 45x4 squat: 50lb x8,8,8 romanian deadlift (no straps): 35lb x5, 10, 40x7 (go back up to 52.5 with straps) hip thrusts: 70lb x10, 80lb x10,10 (go to 82.5 next time) 45 degree leg press: 70lb x 10,10,10 (difficult)
22 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
deadlift warm up: 25lb x10,10, 45x4 deadlift: 50lb x8, 8, 8 (go for 9 next week) ez bar bicep: 5lbx 8, 9, 9 (last rrp difficult) kneeling one arm row: 45lb x8, 9 (difficult) wide grip lat pull down: 75lb x 10, 80 x 8, 9
21 Aug
Janice C is now following:
20 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
warm up: one leg box squat, 25lb x10, 35lb x10, 45 x4 squat: 50lb x8,10 52.5lb x 8 lunge barbell: 25lb x10 , 27.5 x10 hip thrust constant tension: 80lb x10,10,10 (hamstring), stay again for first set, then move up. (**do hamstring stretch before, and single leg hip thrust**) hip thrust pause: 45lb x10 one leg kneeling leg curl: 20lb x10, 30lb x10, 40lb x10
19 Aug
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Janice C did a workout:
Workouts
Time_16x16 01:03:45    Intensity_intense_16x16 Intense
bench warm up *dumbells: 15dbx10,10, 25db x4 bench: *dumbells 30db x8, 8, 7 (difficult) seated OHP: 20db x 10, 10,. 25lb x 7 tricep seated (no back): 25db x8, 8,9 lateral raises: 10db x10, 10, 15db x 2 (fail), 10db x8 keep at 10lb until 3 x10 crunches : 30 (do 40 next)
18 Aug
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Janice C did a workout:
Workouts
Time_16x16 17:50   
18 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
warm up: one leg box squat, 25lb x10, 35lb x10, 45 x4 squat: 50lb x8, 8,10 (difficult 9-10) romainin deadlift: 50lb x 9, 10, 52.5lb x9 hip thrust: 80lb x 8, 10 82.5x 10 constant hip thrust: 55lb x15 leg press seated: 190lb x10, 200lb x 10, 210x 10
16 Aug
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Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
warm up: 25lb x10 box squat, 35lb x10 squat, 45x4 do warm up of single legged box squats squat: 47.5 x10, 50lb x8, 8 barbell lunge: 20lb x10, 10, 22.5 x10 hip thrust constant tension: 60lb x10 , 80x 10, 10 (difficult, hamstring activation), 35lb x20 warm up with single leg hip thrust leg curl (seat 5, leg 8): 115x10, 120x 10, 130 x 10
16 Aug
15 Aug
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Janice C did a workout:
Workouts
Time_16x16 17:50   
15 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
warm up deadlift: 20lb x10, 30x10, 35x4 deadlift: 45lb x 10, 50lb x7, 7 trap deadlift: 50lb x2 (low start), 35lb x7, 50x10 ez bar bicep curl: 5lb x8,9,9 one arm row: 35lb x10, 40x 10, 45x 7 wide grip pull down: 70lb x10, 75 x 7 , 8
13 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
warm up single leg hip thrust warm up squat: 25lb x10, 10, 35lb x4 squat: 47.5 x 8, 8, 10 Romanian deadlift: 45lb x10, 47.5 x 10, 50x 9 hip thrust: 70lb x 10, 75 x 10, 9 constant tension hip thrust: 45x 20 seated leg press (goodlife): 160 x10, 180 x 10, 190x10 45 degree leg press: 45x10,10
12 Aug
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Janice C did a workout:
Workouts
Time_16x16 17:50   
12 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 01:03:45    Intensity_intense_16x16 Intense
bench warm up: bar x10, 5lb x10, 7.5 4 bench: 10lb x 10, 12.5 x7, 8 OHP db: 20x10, 25x 3(fail), 20x8, 20x10 (next week do 2 sets of 20, then go up to 25 if 10 reps complete) seated tricep: 25lb x9, 8,8 lateral raises: 15lb x2 (fail), 10lb x9, 9, (next week do 2 sets of 10, then go up to 15 if 10 reps complete) crunch: 30
10 Aug
Janice C is now following:
09 Aug
via Android
Janice C did a workout:
Workouts
Time_16x16 57:00    Intensity_intense_16x16 Intense
squat warm up: 25lb x10 , 35lb x10 squat: 47.5x8,8, 8 barbell lunge: 10lb x10 , 15lb x 10, 20lb x 10 hip thrust constant tension: 45lb x 10, 70lb x10 , 10 seated leg curl: 100lb x 12, 115 x 10, 135 x 10 (difficult)