Alana's Training Log (7/29 - 8/4)

7/29 - Running program/Pilates

7/30 -Weight Training (Back & Biceps)/Spin class
- Pull through - 15 lb weights - 2 sets, 15 reps each
- 1/2 Bicep curl standing - 10 lb weights - 2 sets, 15 reps each
- Machine lat pulldown (front) - 37 lbs - 2 sets, 15 reps each
- Machine row - 25 lbs - 2 sets, 15 reps each
- Hammer curls standing - 5 lb weights - 2 sets, 15 reps each
- Concentration curls standing using tall bench - 5 lb weights - 2 sets, 15 reps each
- Supermans - 2 sets, 15 reps each
- 50 crunches

7/31 - Weight training (Legs)
- Machine leg press with calf press - 100 lbs - 2 sets, 20 reps each
- Machine seated leg extensions - 25 lbs - 2 sets, 15 reps each
- Machine hamstring curl - 1 set at 12.5 lbs, 15 reps - 1 set at 25 lbs, 15 reps
- Abductor/adductor machine - 60lbs - 2 sets, 15 reps each
- Mountain Climbers - 2 sets, 15 reps each
- Pop squats - 2 sets, 15 reps each

8/01- Off Day

8/02 - Running plan/Weight Training (Triceps & Chest)
- Pushups - 2 sets, 10-15 reps each
- Bench dips - 2 sets, 12 reps each
- Laying tricep extension - 10 lb weights -2 sets, 15 reps each
- Machine pushdown - 25 lbs - 2 sets, 15 reps each
- Kickbacks - 5 lb weights - 2 sets, 15 reps each
- Dumbell bench press - 10 lb weights - 2 sets, 15 reps each

8/03 - Weight training (shoulders)
- Press - 10 lb weights - 2 sets, 15 reps each
- Shrugs - 20 lb weights - 2 sets, 15 reps each
- Side lateral raise followed by a front raise - 5 lb weights - 2 sets, 15 reps each
- Open/Close - 10 lb weights - 2 sets, 15 reps each
- Upright rows - 10 lb weights - 2 sets, 15 reps each

8/04 - Running plan/Pilates