Bill Phillip's | Transformation

Fitness ~ Week 3

7/14/08 ~ Day 15 ~ LBWO

Quads ~ Extension

12x 45, 10x 50, 8 x 55, 6 x 60 ~ 12 x 50

Leg Press ~ 12 x 135 (increase this next time)

Hams ~ Seated

12 x 45, 10 x 50, 8 x 55, 6 x 60 ~ 12 x 45

Deadlift ~ 12 x 40 (increase this next time)

Calves ~ Leg Press

12 x 60, 10 x 75, 8 x 90, 6 x 105 ~ 12 x 75

Seated Raises ~ 12 x 35

Abduction ~

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

Same ~ 12 x 50 ~ Hold for 30 seconds on last rep

Adduction ~

12 x 45, 10 x 50, 8 x 55, 6 x 60 ~ 12 x 50

Same ~ 12 x 50 ~ Hold for 30 seconds on last rep

7/15/08 ~ Day 16 ~ HIIT

NordicTrack Workout

3.0 ~ warmup for 2 mins

5.0, 6.0, 7.0, 8.0 ~ Repeat this 3 more times

5.0 really fast, 3.0 cooldown

Great workout, really had a sweat going!! :)

7/16/08 ~ Day 17 ~ UBWO

Chest ~ DB Presses

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

Flyes ~ 12 x 15

Back ~ Lat Pulldown

12 x 40, 10 x 45, 8 x 50, 6 x 60 ~ 12 x 45

Seated Rows ~ 12 x 75 ~ Should have stopped at 11 reps, on the last one, I moved funny and pinched my neck, it hurts really bad :(

Bis ~ Db curls

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

Hammer Curls 12 x 12

Tris ~ Pushdowns

12 x 50, 10 x 60, 8 x 70, 6 x 80 ~ 12 x 60

OH Presses ~ 12 x 20

Shoulders ~ Presses on Freemotion machine

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

Upright Rows ~ 12 x 60

Awesome workout, other than hurting my neck!! :)

7/17/08 ~ Day 18 ~ HIIT

Precor Cross Trainer

4.0 ~ Warmup for 2 mins @ incline of 20 (stayed at incline of 20 for remainder of workout)

5.0, 6.0, 7.0, 8.0 ~ Repeat this 3 more times

5.0 really fast @ incline of 10 for 1 minute, Cooldown @ 3.0. 

Sweatin' pretty good on this workout, WooHoo!! :)