Female RC Labs Prop./Var. Log. updated 1, 30 and 65 day pics.

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  1. #16
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    Quote Originally Posted by Squatdaddy View Post
    Hammer Strength MTS Front Pull Down
    I love this exercise, its one of my favorites to go heavy on. Squatmomas back day looked real good. Did she make that plan or did you plan it for her?

  2. #17
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    She kinda follows my routine but we change it up depending on time.
    Tonight she will do a high intensity class that is cardio/lots of reps. With light weight.

  3. #18
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    Has she taken test before? What dose she think of it?

  4. #19
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    Squatmomma is very dedicated ...var run was solid and consistant ...this will just as good maybe better

  5. #20
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    Day 6:
    138.5
    Cardio Blaze Class.
    1 hour of intense full body Cardio mixed with light weight high reps.

    walked 2 miles

    Breakfast: Protein Shake, 2 eggs 1 cup of Oatmeal
    Snack: 1/2 cup of Almonds
    Snack: 6oz. Tuna
    Lunch: lean ground beef patty with baked potato
    snack: Homemade Chicken Soup.
    Supper: 3 eggs and 3 slices of Turkey Bacon
    Snack: Protein Shake. 25g.

    Feeling fine no sides. Increased appetite and energy level up.

  6. #21
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    weight seems to be going up is that a plus ? other then that things look good for her bro ..


    cheapthreads out..

  7. #22
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    Quote Originally Posted by cheapthreads View Post
    weight seems to be going up is that a plus ? other then that things look good for her bro ..


    cheapthreads out..
    Yes it's good she is hoping to add some muscle. I guessing change now is just water.

  8. #23
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    nice ill be following along to i like to see how women change with lady var if that works for her i might try lady var lol good luck to you guys and her new look iam sure it will be very nice ..


    cheapthreads out......

  9. #24
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    Squats Smith Machine
    (Actual weight added)
    20 lbs 10
    40 lbs X 8
    50 lbs X 6
    60 lbs X 4

    Leg Press
    4 X 5 100lbs.

    Leg Ext.
    100 X 10
    115 X 8
    130 X 6
    145 X 4
    160 X 2

    Leg Curls
    3 X 10 55lbs

    Walked 2 miles

    Snack: 25g. Protein Shake
    Breakfast: 2 eggs, 1 cup oatmeal
    Snack: 1/2 cup Almonds
    Lunch: 1 cup brown rice 6oz. Tuna
    Snack: Protein Bar
    Dinner: 6oz. Lean ground beef, toss salad.
    Snack: 25g. Protein Shake.

    Today we saw a strength increase as every lift was an increase in weight.
    She kills leg ext. 160 lbs. Could went for more reps.

  10. #25
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    Day 8:
    139
    Off day
    Breakfast, lunch and snacks same.
    Dinner: Lean steak, 1/2 large sweet potato and toss salad.

  11. #26
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    Day 9
    Weight 139
    Shoulders:
    Hammer Strength Shoulder Press
    3 X 10 35lbs. Each side.
    DB Side raises
    3 X 10 10lbs.
    DB Front Raises
    3 X 10 10lbs.
    DB Shrugs
    3 X 12 30mgs
    Upright rows
    3 X 10 40lb. Small straight bar
    Cable Pull w/ Rope to nose
    3 X 10 32.5lbs.

    Walked 2 miles

    Breakfast: 3 eggs 1 cup of oatmeal
    Snack: 1/2 cup almonds
    Lunch: 4oz. lean steak 1 cup of rice and lettuce leaves.
    Snack: 1/2 cup of Almonds.
    Supper: 6oz. Lean ground beef and 1 cup of asparagus
    Snack: 20g protein bar

  12. #27
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    impresive so far good for her brother things are look good hope shes happy with the resaults i would be keep it up tell her ..

    cheapthreads out...

  13. #28
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    Day 10 Arms
    139.4
    Standing Straight Bar
    3 X 10 30lbs
    1 X 5 40lbs
    Rev. Incline curls
    1 X 10 15lbs
    2 X 10 20lbs
    Standing DB curls super set
    10 reps. Each 15, 10, 5 X 3 sets
    Preacher curls
    3 X 10 20th

    Cable press down
    3 X 10 32.5lbs
    Behind head cable press
    3 X 10 32.5lbs.
    Press down with rope
    2 X 10 27.5
    1 X 10 32.5
    Seated Tricep Machine
    3 X 10 40lbs

    Breakfast: 3 eggs 1 cup of oatmeal
    Lunch: 6" steak sub.
    Dinner: Garden Salad and black bean chili

  14. #29
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    Day 11 Chest
    141
    Bench Press
    1 X 10 45lbs.
    1 X 10 55lbs.
    1 X 10 60lbs.
    1 X 5 65lbs.
    Hammer Strength Bench Press Machine
    1 X 10 20lb.
    1 X 10 23lbs.
    1 X 10 25lbs.
    HS Decline machine
    3 X 10 20lbs. Each side
    HS Incline Machine
    3 X 10 20lbs.
    Cable Crossover
    3 X 10 10 lbs
    Pec Deck
    1 X 10 45lbs.
    1 X 10 50lbs.
    1 X 10 55lbs.

    Breakfast:
    Lunch: Chicken Stir fry, 1 cup of black beans, 2 tbs. guacamole 1 cup of lettuce.
    Snack: Protein Bar
    Dinner: 6oz. lean top round steak steamed peppers and onions
    Snack: 25g protein shake

  15. #30
    D1 Swimmer - Bodybuilder

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    12 days in how are the shots of test treating her? I am shy of the pins lol

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