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5 05
1.
Log 5.05 Flexibility/Cardiovascular/Muscular
Log Type Name: ___Ingrid Moreno Type Date: Flexibility Date 6/27 6/29 7/2 Stretching exercise Muscle worked reps/time reps/time reps/time Chest/Biceps Stretch Pectoralis, Biceps 3/30 3/32 3/30 Shoulder/Triceps Stretch Deltoids, Triceps 6/30 6/30 6/31 Upper Back & Torso Stretch Trapezius 4/26 4/25 4/26 Lower Back Stretch LatisimusDorsi 2/33 2/33 2/33 Lying Quad Stretch Quadriceps 4/25 4/27 2/25 Modified Hurdler’s Stretch Hamstrings 4/25 4/25 4/25 Calf Stretch Gastrocnemius 4/22 4/20 4/22 Lying abdominal stretch Abdominals 2/26 2/26 2/26 **Remember to use the FIT principles to help you improve your flexibility. Lower Limit Upper Limit Target Heart Rate Zone (from lesson 4.02) =145 =187 **Make sure that you get your heart rate into this range during your workouts. Cardiovascular 6/27 6/29 7/2 Date Activity Selected Run Run Run Starting heart rate 98 100 98 Heart rate after 5 minutes 174 170 166 Heart rate after 10 minutes 180 177 178 Ending heart rate 178 182 180 5 minute recovery heart rate 119 120 117 Length of activity (minutes) 20 25 20 Muscular Date 6/29 7/2 Muscles Worked Exercise Selected Sets Reps Weight Sets Reps Weight Quadriceps Leg extensions 3 10 25 3 10 25 Hamstrings Leg kickbacks 3 11 3 11
2.
Gastrocnemius
Calf raises 3 10 3 10 Pectoralis Bench press 3 3 Deltoids Lateral Raises 3 3 Trapezius Dead rows 3 3 LatisimusDorsi Pulls up 3 3 Abdominals Leg lifts 3 3 Biceps Bicep curls 3 3 Triceps Dips 3 3
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