MG's Training Log

[bufbiker]

I can see why you are going backwards in your strength and size.
From my perspective you are doing way too much. Now if you were 21-22 and on juice I would say it looks great. But you are constantly breaking down the muscle tissue without letting it fully recouperate it seems to me.
But what do I know. I do sets that only have one rep in them.

[millenium girl]

Thank you for your help Buf (highly appreciated). I feel much better when I do cross fit. It's kinda depressing to see my muscles disappearing instead of growing. I'd like to try DC training but I'm not sure it's for me. In the meantime I'm going back to a 3-day split (Mon-Wed-Fri) and cross fit every other week (bodyweight exercises put less stress on my joints).

Arms

Biceps curls
22x12
33x12
44x12
55x10

Triceps extensions
50x12
60x12
70x12
75x12

Cable curls
20x12
25x10
30x10
35x6 (PR)

Triceps pressdowns
60x12
65x12
70x12
75x12

Hammer curls
18x12
22x10
26x10
30x8

Weighted dips
12, 12, 12, 8

[millenium girl]

I'm not sure I can DC train. I'm afraid that I'm gonna be stuck at some point (not being able to increase the weight).

Shoulders

Shoulder press
22x12
33x10
44x10
55x10

Rear delt flyes
22x10
24x10
26x10
33x8

Upright rows
30x10
35x10
40x10
45x8

Seated laterals
22x10
27x10
33x10
38x18

Kettlebell swings
26x10
35x10
44x10

[bufbiker]

I have found that the less I do the stronger I get, the more I do the weaker I get.
I still train each body part but do only one compound movement for each body part with 5 sets, maybe 1 or 2 more depending on what my body is telling me.
BUT, I also got much bigger. Not sure where you are in your mindset, fitness or bulk. I'm guessing fitness in which case strength doesn't really matter, it's all about looks.

[millenium girl]

I have found that the less I do the stronger I get, the more I do the weaker I get.
I still train each body part but do only one compound movement for each body part with 5 sets, maybe 1 or 2 more depending on what my body is telling me.
BUT, I also got much bigger. Not sure where you are in your mindset, fitness or bulk. I'm guessing fitness in which case strength doesn't really matter, it's all about looks.

My goals are to stay as fit and healthy as possible. Remember that I'm older than most of you guys and I'm not running anything which means that I don't recover as quickly as you do.
I'm not all about looks like those girls you see in fitness magazines
What I don't understand about DC training is how I can increase the weight each time without reaching my limits in no time.

Today I did sets of Barbara: 5 rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats for time

Start 15:21:10
Finish 15:39:42

[bufbiker]

Try this then, do three sets each instead of 4. Eliminate the lighter set at the beginning.
This should cut out just enough for you to progress in weight. Remember as we get older less is more.
I'm 58 years old by the way and still compete in power lifting after all these years with heavy weight lifts. 765 squats, and deads, 585 best bench two weeks ago. And ON juice I don't recover like I used to. So I fully understand where you are coming from.

[millenium girl]

Try this then, do three sets each instead of 4. Eliminate the lighter set at the beginning.
This should cut out just enough for you to progress in weight. Remember as we get older less is more.
I'm 58 years old by the way and still compete in power lifting after all these years with heavy weight lifts. 765 squats, and deads, 585 best bench two weeks ago. And ON juice I don't recover like I used to. So I fully understand where you are coming from.

Will do! I'm hitting the weights next week and won't do more than 3 sets. How many exercises per muscle should I do? 2?
Wow you're strong! Don't you have any joints issues?

I did sets of Garrett today (3 rounds of 75 squats, 25 pull ups, 25 push ups for time).
Time was 9 min 27 but my wrists were killing me and my legs were fried.

[bufbiker]

Will do! I'm hitting the weights next week and won't do more than 3 sets. How many exercises per muscle should I do? 2?
Wow you're strong! Don't you have any joints issues?

I did sets of Garrett today (3 rounds of 75 squats, 25 pull ups, 25 push ups for time).
Time was 9 min 27 but my wrists were killing me and my legs were fried.

I use deca for joint problems, along with msm, glucosamine, and chrondroitin.
On the exercises I would do 1 compound movement and two detail excercises.

[millenium girl]

I use deca for joint problems, along with msm, glucosamine, and chrondroitin.
On the exercises I would do 1 compound movement and two detail excercises.

For chest that would be bench, inclined and cable crossovers?
Should I do chest and back on the same day?

I did sets of Helen revisited today.

2 min elliptical
44lbs kettle bell swingsx21
12 pull ups

In 3 rounds for time - my time 11:46 min. I never thought I would be able to finish. I was huffing and puffing ...

I'm not gonna hit the gym until Monday.

[millenium girl]

Chest press
66x10
77x10
88x10

Incline
50x10
66x10
72x10

Shoulder press
44x10
66x10
77x10

Triceps dips
3 sets of 10 reps

[millenium girl]

Today I did 3 rounds for time of 50 push ups, 50 sit ups and 50 squats. I did it in 9:45 min.

[millenium girl]

Back/bis

Lat pulldowns
66x10
88x10
99x10
110x6

Seated rows
77x10
88x10
88x10
110x10

Biceps curls
22x10
33x10
44x10
55x10

One arm cable curls
20x10
25x10
30x10
35x8

[millenium girl]

I did a light leg workout today. I got the results of the MRI and my employer gives me a 6% invalidity for that accident that I had years ago. One thing is for sure: I can't force it on that knee.

Leg extensions
22x10
33x10
44x10

Seated leg curls
55x10
60x10
70x10

Abductors
66x15
77x12
88x10

Adductors
44x15
66x12
88x10

Seated calves
44x10
55x10
66x10

[millenium girl]

Monday Dec 17th, 2012

24 min cardio (12' elliptical, 13' treadmill)

Today's workout

24' cardio (12' elliptical, 12' treadmill)
250 abs

[millenium girl]

I did 20 min HIIT (elliptical) today. I'm officially on vacation!