Tag Archive: weights


Sumo Squat with Bicep Curls – 17.5lbs/12 reps (same weight, more reps)

Lunge with One-Arm Tricep Extension – 12.5lbs/12 reps (same weight, more reps)

Dead Lift Row – 20lbs/12 reps (heavier, more reps)

Sumo Squat with Overhead Tricep Extension 20lbs/12 reps (same weight, more reps)

Dead Lift with Double Row – 17.5lbs/10 reps (same weight, same reps)

Bowler’s Lunge with Single-Arm Row – 17.5lbs/12 reps (same weight, more reps)

Bicep Curls with Abductor Balance – 15lbs/12 reps + 3 extreme (same weight, more reps)

Forward-Lean Lunge with Double Row – 20lbs/12 reps + 3 extreme (heavier, same reps)

Triple-Threat Push-Ups – 12 reps on knees + 3 extreme (same)

Want to see what I did last week? Click here.

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Sumo Squat with Overhead Press – 15lbs/12 reps (same weight, more reps)

Lunge with Calf Raise – 20lbs/12 reps (heavier, same reps)

Squat with Lateral Raise – 10lbs/12 reps (same weight, same reps)

Lunge with Frontal Press – 15lbs/12 reps (same weight, same reps)

Squat with Calf Raise – 20lbs/12 reps (heavier, same reps)

Sumo Squat with Delt Raises – 10lbs/12 reps (same weight, same reps)

Squat with Double Overhead Press – 15lbs/10 reps + 3 extreme (same weight, same reps)

Lunge with Lateral Raise – 10lbs/12 reps + 3 extreme (same weight, same reps)

Sumo Squat with Calf Raise – 15lbs/12 reps + 3 extreme (same weight, same reps)

Want to see what I did last week? (although, most was the same) Click here for Week 2.

Sumo Squat with Bicep Curl – 17.5lbs/10 reps (heavier, fewer reps)

Lunge with One-Arm Tricep Extension – 12.5lbs/10 reps (heavier, fewer reps)

Dead Lift Row – 17.5lbs/10reps (heavier, fewer reps)

Sumo Squat with Overhead Tricep Extension – 20lbs/11 reps (same weight, more reps)

Dead Lift with Double Row – 17.5lbs/10 reps (heavier, same reps)

Bowler’s Lunge with Single-Arm Row – 17.5lbs/10 reps (heavier, fewer reps)

Bicep Curls with Abductor Balance – 15lbs/10 reps (same weight, fewer reps)

Forward-Lean Lunge with Double Row – 17.5lbs/12 reps + 3 extreme (heavier, same reps)

Triple-Threat Push-Ups – 12 on knees + 3 extreme (more reps)

Want to see what I did last time? Click here.

Thought it would be fun to post my progress with ChaLEAN Extreme and maybe start some friendly competition. Here are my stats for the Week 1 and Week 2 of the Burn Phase: 

                                                                                               Week 1

Burn Circuit 1                                                                         lbs/reps

  • Sumo Squat with Hip Lift                                                 10/12
  • Lunge with Posterior Fly                                                  10/12
  • Push-up with Leg Lift                                                      6 knees
  • Dead Lift with Posterior Fly                                              5/12
  • Lunge with Core Rotation                                                15/12
  • Bench Press and Leg Lower                                              10/12 (6 legs)
  • Squat with Side Bend                                                        10/12+3x
  • Forward Lean Lunge with DBL Arm Post Fly                      5/12+3x
  • Chest Fly with Hip Lift                                                      10/12+3x

                                                                                               Week 2

Burn Circuit 1                                                                         lbs/reps

  • Sumo Squat with Hip Lift                                                 15/12
  • Lunge with Posterior Fly                                                  10/12
  • Push-up with Leg Lift                                                      8 knees
  • Dead Lift with Posterior Fly                                              10/12
  • Lunge with Core Rotation                                                20/12
  • Bench Press and Leg Lower                                              15/12 (6 legs)
  • Squat with Side Bend                                                        15/12+3x
  • Forward Lean Lunge with DBL Arm Post Fly                      10/12+3x
  • Chest Fly with Hip Lift                                                      15/12+3x

                                                                                               Week 1

Burn Circuit 2                                                                         lbs/reps

  • Sumo Squat with Bicep Curl                                              15/12
  • Lunge with One Arm Tricep Extention                              10/12
  • Dead Lift Row                                                                    10/12
  • Sumo Squat with Overhead Tricep Extension                    15/11
  • Dead Lift with Double Row                                                15/10
  • Bowler’s Lunge with Single Arm Row                                 15/10
  • Bicep Curls with Abductor Balance                                    10/12+3x
  • Forward Lean Lunge with Double Row                               15/12+3x
  • Triple Threat Push-ups                                                     9+3x

                                                                                               Week 2

Burn Circuit 2                                                                         lbs/reps

  • Sumo Squat with Bicep Curl                                              15.75/12
  • Lunge with One Arm Tricep Extention                              10.75/12
  • Dead Lift Row                                                                   15/12
  • Sumo Squat with Overhead Tricep Extension                    20/10
  • Dead Lift with Double Row                                               15/10
  • Bowler’s Lunge with Single Arm Row                                15/11
  • Bicep Curls with Abductor Balance                                   15/12+3x
  • Forward Lean Lunge with Double Row                              15.75/12+3x
  • Triple Threat Push-ups                                                     9+3x

                                                                                               Week 1

Burn Circuit 3                                                                         lbs/reps

  • Sumo Squat with Overhead Press                                     10/12
  • Lunge with Calf Raise                                                       15/12
  • Squat with Lateral Raise                                                   7.5/12
  • Lunge with Frontal Press                                                  10/12
  • Squat with Calf Raise                                                       20/12
  • Sumo Squat with Delt Raises                                           10/12
  • Squat with Double Overhead Press                                  10/12+3x
  • Lunge with Lateral Raise                                                  5/12+3x
  • Sumo Squat with Calf Raise                                             10/12+3x

                                                                                               Week 2

Burn Circuit 3                                                                         lbs/reps

  • Sumo Squat with Overhead Press                                     15/11
  • Lunge with Calf Raise                                                       15/12
  • Squat with Lateral Raise                                                   10/12
  • Lunge with Frontal Press                                                  15/12
  • Squat with Calf Raise                                                       15/12
  • Sumo Squat with Delt Raises                                           15/12
  • Squat with Double Overhead Press                                  15/10+3x
  • Lunge with Lateral Raise                                                  10/12+3x
  • Sumo Squat with Calf Raise                                             15/12+3x