MG's Training Log

[millenium girl]

10 min treadmill followed by Tabata Intervals (as usual 20 sec of work followed by 10 sec of rest, repeated 8 times)

Pull ups (10 each time)
Push ups (20/21/22/22/22/22/20/20)
Squats (19/20/22/22/23/24/23/24)
Sit ups (24/24/25/27/27/29/27/27)

Cool down, stretch

[millenium girl]

Warm up 5 min treadmill and 5 min elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. At first I was aiming at 12 (I usually do 10 sets) but I was feeling pretty good and did 3 more. Started at 15:36 and finished at 15:54.

Cool down 5 min stationary bike and 200 abs, stretch.

[millenium girl]

I did a "fight gone bad" today.

5 min stationary bike and max reps in one minute of bench press, prisoner squats, pull ups, 3 min elliptical, military press, lunges, biceps curls, triceps extensions, 3 min treadmill, leg extensions, adductors, 2 min situps, 2 min reverse crunches.

Bench press 50 reps @ 55lbs
60 body weight squats
32 pull ups
Shoulder press 56 reps @ 55lbs
82 lunges each leg
Biceps curls 45 reps @ 22lbs
Triceps extensions 40 reps @ 22lbs
Leg extensions 75 reps @ 35lbs
Adductors 71 reps @ 45lbs
Sit ups 78 reps in 2 min
Reverse crunches 80 reps in 2 min
Stretch

[millenium girl]

2.5 miles brisk walk
10 min elliptical

Sit and reach 3 sets of 20
Military press 45x12, 60x10, 70x10
Front raises 15x12, 18x10, 22x10
Lateral raises 13x12, 18x10, 20x8
Triceps kick backs 18x12, 20x10, 22x10
Shrugs 26x12, 31x10, 35x8
Dips 3 sets of 20
Close grip bench press 65x12, 70x10, 75x8
Pull ups 3 sets of 10

[millenium girl]

Yesterday's workout was a 5.1 miles brisk walk and today a 4.5 miles brisk walk, 80 push ups, 80 split squats, 80 lunges each leg and 300 abs.

[millenium girl]

30 min stationary bike
5 min stairclimber
10 min treadmill

100 push ups
100 dips
200 abs

[millenium girl]

Warm up 15 min stationary bike followed by 17 sets of 5 pull ups, 10 push ups and 15 body weight squats. Started at 09:15 and finished at 09:36.

Cool down 250 abs, 10 min stationary bike and stretch.

[millenium girl]

Warm up 15 min stationary bike followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

Pull ups (12,12,12,12,12,12,12,12)
Push ps (25,26,26,27,27,27,27,26)
Elliptical (8x2 min)
Clean & Press (22,25,25,25,26,26,25,26)
Sit ups (15,17,17,17,17,18,20,20)

Cool down 5 min stationary bike and stretch

[millenium girl]

Friday = fight gone bad day!

Brisk walk 4 miles

Bench press - max reps in 1 min: 50 @ 65lbs
Prisoner squats - max reps in 1 min: 55
Pull ups - max reps in 1 min: 36
Elliptical 2 min
Shoulder press - max reps in 1 min: 62 @ 55lbs
Lunges - max reps in 1 min: 82 each leg
Biceps curls - max reps in 1 min: 45 @ 22lbs
Stationary bike 3 min
Leg extensions - max reps in 1 min: 66 @ 35lbs (I took it easy b/c my knee is sore)
Triceps extensions - max reps in 1 min: 40 @ 30lbs
Sit ups 115 reps in 2 min
Reverse crunches 82 reps in 2 min

Stretch

[millenium girl]

Today I did 10 min treadmill and 10 min elliptical followed by 20 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 59", fastest 57".

[millenium girl]

Tabata intervals today (20 sec of work followed by 10 sec of rest repeated eight times)

Warm up 15 min elliptical

Pull ups (10,11,11,11,11,11,11,11)
Push ups (25,25,25,25,26,26,26,26)
Stationary bike
Squats (22,22,22,22,22,22,22,22)
Sit ups (25,25,25,25,25,25,25,25)

Cool down 5 min elliptical, stretch

[millenium girl]

Warm up 10 min elliptical

followed by

- Bench press - max reps in 1 min - 55 @ 65lbs
- Squats - max reps in 1 min - 64 reps
- Pull ups - max reps in 1 min - 40 reps
- Elliptical 1 min
- Military press - max reps in 1 min - 52 @ 45lbs
- Lunges - max reps in 1 min - 76 each leg
- Pulley curls - max reps in 1 min - 50 @ 40lbs
- Elliptical 1 min
- Leg extensions - max reps in 1 min - 63 @ 44lbs
- Triceps pressdowns - max reps in 1 min - 40 @ 35lbs
- Sit ups - max reps in 2 min - 143
- Crunches - max reps in 2 min - 90

Start at 15:22 Finish at 15:45

Cool down / Stretch

[millenium girl]

Warm up 10 min elliptical

Tabata intervals 20 sec of work followed by 10 sec of rest repeated 8 times

Pull ups - 10,12,11,11,11,11,11,10
Push ups - 27,28,28,28,28,28,28,28
Elliptical/stationary bike 8 times 2 min
Squats 25,25,25,25,25,25,25,25
Sit ups 22,22,22,22,22,22,22,22

Cool down - Stretch

Start 15:21
Finish 16:05

[Darkness]

MG how do you feel all this higher rep, higher intensity training style is doing so far ?

[millenium girl]

MG how do you feel all this higher rep, higher intensity training style is doing so far ?

I like these workouts Darkness. I stopped pushing weights because of the aches and pains that I had. I'm not getting any younger and my body needs more time to recover.
Genetic Freak, a marine who mods with me at WCBB gave me those routines and so far I don't miss the weights!

20 min HIIT stationary bike

100 squats
100 lunges each leg
100 push ups
100 dips
250 abs