ChaLEAN Extreme Round 1: 4/16/12
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Burn Circuit 1Week 1: Weight/RepsNOTESWeek 2: Weight/RepsNOTESWeek 3: Weight/RepsNOTESWeek 4: Weight/RepsNOTES
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Sumo Squat + Hip Lift20# x 6, 10# x 6went light 1st time through this whole workout20# x 1220# x 1220# x 12
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Lunge + Posterior Fly8# x 1210# x 9back to 8# next time8# x 128# x 12
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Push-Up + Leg Liftforgot to write down! :(6 full, 12 kneesleft wrist pain :(8 full, 8 kneesused dumbbells - easier on wrists9 full, 7 knees
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Deadlift + Posterior FLy5# x 128# x 128# x 128# x 12
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Lunge + Core Rotation10# x 1220# x 11 (R), 20# x 10 (L)20# x 12 (R), 20# x 11(L)20# x 12both sides :)
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Bench Press + Leg Lower10# x 1220# x 1220# x 12legs went a little lower this time!20# x 12
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Squat + Side Bend10# x 1220# x 1220# x 12tough this time!20# x 12
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Fwd Lunge + Posterior Fly5# x 128# x 12 (6 per side)HARD!8# x 12teenie bit easier8# x 12
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Chest Fly + Hip Lift5# x 1210# x 1210# x 12butts burnin!10# x 12
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Burn Circuit 2Week 1: Weight/RepsNOTESWeek 2: Weight/RepsNOTESWeek 3: Weight/RepsNOTESWeek 4: Weight/RepsNOTES
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Sumo Squat + Bicep Curl8# x 12went light 1st time through this whole workout10# x 12increase weight15# x 1215# x 12
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Lunge + One Arm Tri. Ext.8# x 1210# x 1210# x 1210# x 12
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Deadlift Row10# x 1220# x 1220# x 12HARD!20# x 12
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Sumo Squat + Overhead Ext.10# x 1220# x 1020# x 12Yay! (HARD.)20# x 12
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Deadlift + Double Row10# x 1220# x 10HARD!20# x 12HARD!20# x 12
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Bowler's Lunge + One-Arm Row10# x 1220# x 10HARD!20# x 12OW! OW! OW!20# x 12Still OW!
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Bicep Curls + Abductor Balance5# x 128# x 1210# x 1210# x 12
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Forward Lunge + Double Row10# x 1220# x 12 (6 per side)HARD!20# x 8 (Right); 20# x 6 (Left)Accidentally did extra on the R side, made starting on the L side feel really tough!20# x 6 per side
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Triple Threat Push-Ups3 full, then stopped like a doofus3 full, 9 kneesleft wrist pain :(6 full, 6 kneesstill some pain, used DBs6 full, 8 kneesWrist pain, used db's; failed on 7th triple threat PU :(
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Burn Circuit 3Week 1: Weight/RepsNOTESWeek 2: Weight/RepsNOTESWeek 3: Weight/RepsNOTESWeek 4: Weight/RepsNOTES
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Sumo Squat + Overhead Press10# x 12MISSED.Quit shortly after starting; ear infection & headache :(15# x 1015# x 11
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Lunge + Calf Raise20# x 1220# x 12H.A.R.D.20# x 12
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Squat + Lateral Raise8# x 128# x 128# x 12
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Lunge + Frontal Press10# x 12 (6 per side)10# x 12 (6 per side)10# x 12 (6 per side)
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Squat + Calf Raise20# x 1220# x 1220# x12
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Sumo Squat + Delt Raise8# x 128# x 128# x 12
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Squat + Dbl. Overhead Press10# x 1010# x 1110# x12
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Lunge + Lateral Raise8# x 12 (6 per side)8# x 12 (6 per side)hard8# x 12 (6 per side)
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Sumo Squat + Calf Raise20# x 1020# x 12woo! (hard)20# x 12
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Burn Circuits 4/16/12-5/15/12
Push Circuits 5/16/12-6/14/12
Lean Circuits (6/15/12-7/22/12)