Bill Phillip's | Transformation

Fitness ~ Week 2

7/7/08 ~ Day 8 ~ UBWO

Chest ~ Db Press 

12 x 10, 10 x 15, 8 x 15, 6 x 20 ~ 12 x 15

Flyes ~ 12 x 10

Back ~ Lat Pulldown (Freemotion machine)

12 x 30, 10 x 35, 8 x 40, 6 x 45 ~ 12 x 40

Seated Rows ~ 12 x 60

Tris ~ Pushdowns

12 x 40, 10 x 50, 8 x 60, 6 x 70 ~ 12 x 50

Overhead Presses ~ 12 x 15

Bis ~ Db Curls

12 x 10, 10 x 12, 8 x 15, 6 x 15 ~ 12 x 12

Hammer Curls ~ 12 x 10

Shoulders ~ Presses (Freemotion machine)

12 x 10, 10 x 15, 8 x 20, 6 x 25 ~ 12 x 15

Upright Rows ~ 12 x 50

7/8/08 ~ Day 9 ~ HIIT

Treadmill Workout

3.5 @ incline of 10

4.0, 4.2, 4.4, 5.0 ~ repeat this 3 more times

6.0 very fast ~ 3.0 Cooldown

7/9/08 ~ Day 10 ~ LBWO

Quads ~ Extension

12 x 40, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 45

Leg Press ~ 12 x 135

Calves ~ Using Legpress

12 x 45, 10 x 60, 8 x 75, 6 x 90 ~ 12 x 60

Seated Raises ~ 12 x 35 (Knees don't like these at all!)

Hamstrings ~ Seated

12 x 40, 10 x 45, 8 x 50, 6 x 55 ~ 12 x 40

Deadlift ~ 12 x 40

Abduction

12 x 35, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 40 ~ 12 x 40, hold for 30 seconds

Adduction

12 x 35, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 40 ~ 12 x 40, hold for 30 seconds

7/10/08 ~ Day 11 ~ HIIT ~ Missed 

7/11/08 ~ Day 12 ~ UBWO

Chest ~ Db Presses

12 x 15, 10 x 15, 8 x 15, 6 x 20 ~ 12 x 15 (Couldn't find the 12's)

Flyes ~ 12 x 10

Back ~ Lat Pulldown (Freemotion machine)

12 x 35, 10 x 40, 8 x 45, 6 x 50 ~ 12 x 40

Seated Rows ~ 12 x 60

Tris ~ Pushdowns

12 x 40, 10 x 50, 8 x 60, 6 x 70 ~ 12 x 50

Overhead Press ~ 12 x 20

Bis ~ Db Curls

12 x 12, 10 x 15, 8 x 15, 6 x 20 ~ 12 x 12

Hammer Curls ~ 12 x 10

Shoulders ~ Presses (Freemotion machine)

12 x 15, 10 x 20, 8 x 25, 6 x 30 ~ 12 x 20

Upright Rows ~ 12 x 50

7/12/08 ~ Day 13 ~ No Workout Today!

7/13/08 ~ Day 14 ~ HIIT

Kickball Game

Kickball game w/ hubby, kids & friends and their kids from sons baseball team!  It was the kids against the parents.  We won!!  Woohoo.  Really good workout! :)