MG's Training Log

[Freezerdude]

I tried the PR but failed like a plane shot out of the sky. Just got the same lil 625 as last week. Darkness is sad, but is not hobbling about like a troll

Be proud big man 625 is nothing to sneeze at!

Much better now, thank you Darkness
I'm still a bit under the weather (bad cold).

Keep up the Great work MG, You're such a inspiration to us all!!
I hope the cold and the back is doing better!!

[millenium girl]

sweet

Hey BRAT!

Pretty intense workout MG! I'm glad your back is better.

If you have really bad cramping, drink a couple ounces of Tonic water. Quinine gets rid of even severe cramps in a matter of minutes.

Thank you for the tip, I'm gonna try it!

Today was cardio only, my legs were still fried after yesterday's squats.

4 miles brisk walk followed by 30 min HIIT stationary bike.

[millenium girl]

Warm up 4 miles walk and 10' arm bicycle

Single arm lateral raises
15x12
18x10
20x10
22x8

Military press
40x12
45x12
50x12
55x8

Dumbbell press
18x12
20x12
22x10
26x8

Dumbbell shrugs
31x12
35x10
40x10
44x6

I stretched really well this time ... I don't wanna be sore tomorrow.

[millenium girl]

Warm up 4 miles brisk walk

Low pulley curls
22x15
30x12
44x10
55x10

Triceps pressdowns
45x15
50x12
55x10
65x10

Alternate dumbbell curls
15x12
18x10
20x10
22x8

Dips (between benches)
4 sets of 20

Spider curls
18x12
20x10
22x10
26x6

followed by 3 sets of
5 pull ups
10 push ups
10 clean & press

Cool down
200 Abs

[millenium girl]

Warm up
3 miles walk and 10 min arm bicycle (level 3 - I went up a level).

12 sets of

- 5 pull ups
- 10 push ups
- 15 squats

Slowest set was 1'21", fastest 58"

Cool down
Stretching and 250 abs

Cool down

[millenium girl]

Warm up 2 miles walk

Lateral raises (machine)
27x12
33x10
38x10
44x8

Triceps extensions (rope)
35x15
40x15
45x15
50x15

Shoulder press
33x12
45x12
55x10
65x10

Triceps pressdowns
60x15
65x15
70x12
75x10

Rear delt flyes
22x12
24x12
26x10
33x8

Triceps reverse
55x15
65x15
75x15
80x12

Clean & press
3 sets at 45

Dips
3 sets of 15

[millenium girl]

2 miles walk

Chest and back in supersets

Smith machine flat
65x12
75x10
84x10
88x8

One arm rows
22x15
33x12
44x10
55x10

Incline press
55x12
66x12
77x10
82x8

Lat pulldowns to the front
66x12
88x10
99x8
110x6

Seated rows
88x10
99x10
110x10
121x8

Vertical press
77x12
82x10
88x10
94x8

Hyperextensions
10
10
15

[GYMBRAT]

yeeeyyyyy good work

[millenium girl]

yeeeyyyyy good work

Thank you Big yummy BRAT!

I like the push/pull workout and doing everything in supersets ... half an hour and I'm done!

Brisk walk 4,3 miles
Stair climber 5 min
Arm bicycle 5 min

Standing biceps curls
15x15
18x12
20x10
22x8

Triceps dumbbell extensions
26x15
31x12
35x8
40x6

Low pulley curls
31x15
45x12
55x12
65x8

Triceps reverse
55x15
65x15
75x10
80x10

Spider curls
20x12
22x10
26x8
31x4 (P.R.)

Dips
20
15
15
12

250 abs

I've decided to take a short break from the weights. I will hit the gym next week for cardio and bodyweight exercises though.

[Darkness]

MG you do a shit load of volume. Impressive.

[millenium girl]

MG you do a shit load of volume. Impressive.

Thank you Darkness!

Brisk walk 4 miles
10' arm bicycle (level 3)

15 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 1'3", fastest 59".

Cool down: 250 abs and stretch

[millenium girl]

Brisk walk 4 miles

Pec deck
55x15
66x12
77x10

Vertical press
88x15
99x12
110x10

Lat pulldowns
66x15
88x12
99x10

Reverse lat pulldowns
75x15
95x12
110x10

Spider curls
20x12
22x10
26x8

Triceps pressdowns
65x15
75x12
80x8

Triceps reverse
65x15
75x12
80x8

Shoulder press
60x15
65x12
70x10

Stretch

[millenium girl]

Brisk walk 2 miles

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

- squats
- arm bicycle
- pull ups
- sit ups
- push ups

Stretch

[millenium girl]

2 miles walk

Smith machine flat
44x15
75x12
80x10
88x6

Chest press
55x12
66x10
77x10
88x8

Incline press
66x12
72x10
77x10
83x10

Cable crossovers
20x12
25x10
30x8
35x8

[Darkness]

I bet you had a nice pump ^^