MG's Training Journal

[millenium girl]

Tuesday March 2, 2010

Lat pulldowns to the front
66x12
77x10
88x10
99x10

Tris Pressdowns
45x15
55x15
65x15
75x10

One Arm Rows
22x15
33x15
44x12
55x10

Tris Extensions
45x15
55x15
65x12
70x12

Seated Rows
66x12
88x12
99x10
110x10

Tris Rope
40x15
50x15
60x10
65x10

[millenium girl]

Thursday March 4, 2010

I woke up with a stiff neck this morning, I can barely turn my head, the whole left side is kinda blocked .. but I hit the gym anyway.

Shoulder Press
33x20 (warm up set)
44x15
55x12
66x8

Shrugs
44x20
55x15
66x12
77x10

Frontal (plate) raise
11x12
15x12
17x12
17x8

Lateral raises
27x12
33x12
35x10
44x10

Abductors/Adductors
55x35
66x30
77x25

Seated Calves
55x25
66x15
77x15

[millenium girl]

Saturday March 6, 2010

Saturday March 6, 2010
Smith Machine
44x20 (warm up set)
66x12
75x12
88x10
97x8

Pec Deck
33x20
44x12
55x10
66x8

Vertical Press
88x12
110x12
132x12
154x10

Cable Crossovers
25x12
30x12
35x10

Leg Extensions
33x12
44x12
55x10

Leg Curls
88x12
99x12
110x12

Inverted Rows
10
10
8
6

Hyperextensions
10
10
10

[millenium girl]

Monday March 8, 2010

Back to the basics today ... (and I still have that stiff neck early in the morning, maybe I should try and sleep without a pillow)

Deadlifts
66x12
88x12
110x10
121x8

Box Squats
66x12
88x12
110x10
119x8

Bent-over-rows
60x10
70x10
75x10
80x10

Bench Press
75x10
88x10
97x8

Clean & Press
44x15
53x10
57x10

Good Mornings
44x12
50x12
60x12
70x10

[millenium girl]

Wednesday March 10, 2010

Shoulder Press (facing backwards)
22x12
33x12
44x12
55x8

Tris Pressdowns
40x20
50x15
60x12
70x12

Bent over Rows
44x15
66x15
88x12
99x8

Tris Extensions (Rope)
40x20
45x15
50x12
55x10

Dumbbell Press
18x12
22x12
24x12

Close Grip Bench
44x20
53x12
66x15
62x12

[2BIGFRED]

Good numbers MG..
Keep at it!!!!

[2BIGFRED]

How about diet and progress pics?

[millenium girl]

How about diet and progress pics?

I need a tan .... but I might have new pics taken next week

[2BIGFRED]

Well its winter we all need a tan..

[millenium girl]

Friday March 12, 2010

Prisoner squats
10
10
10

Seated Rows
55x10
66x10
88x10

Horizontal Leg Press
154x10
176x10
198x10

Lateral Raises
28x10
39x10
44x10

Peck Dek
44x10
55x10
66x10

Hyperextensions
10
10
10

Pike Situps
10
10
10

Hanging Leg Raises
10
10
10

Cable Crossovers
25x10
30x10
35x10

Clean & Press
44x10
44x10
44x10

In 3 rotations without rest

[millenium girl]

Monday March 15, 2010

Tris Pressdowns
40x20 (warm up set)
50x12
60x12
70x12

Pulley curls
35x12
40x12
50x12
55x10

Curling Machine
33x12
44x12
55x10
66x8

Tris Extensions
40x12
50x12
60x12
65x10

EZ bar curls
16x12
22x12
27x12

Tris Reverse
45x12
55x12
60x12
65x12

[millenium girl]

Thursday March 18, 2010

As you probably know, I'm on vacation right now and I'm taking it easy. I hit the gym earlier for the first time in 3 days and even if I didn't do much, the pump was great.

Dumbell curls
15x12
20x10
25x8
30x6 (I had to try ....)

Triceps kickbacks
15x12
20x10
25x8

Concentration Curls
15x12
20x10
25x8 (I found it really hard to do 8 reps because of my right wrist)

Triceps reverse
20x12
30x10
40x10

[millenium girl]

Tuesday March 23, 2010

I'm a bit jetlagged today but I needed to hit the gym again ....


Lateral Raises
33x15
38x12
44x10
55x8

Seated Rows
55x15
77x12
99x10
110x8

Shoulder Press (machine)
44x12
66x10
77x8

Upright Rows (I used a low pulley, I don't wanna hurt my neck again)
40x12
50x10
60x10

High Pulls
110x10
132x10
143x8

Reverse pulldowns
55x10
77x10
99x8

[millenium girl]

Wednesday March 24, 2010

EZ curls
16x15
27x12
33x10
38x8 (my personal best)

Tris Pressdowns
50x15
60x12
70x12
80x8

Olympic Bar Curls
44x12
50x10
52x8
55x8

Tris Extensions
40x15
50x12
60x12
65x10

Pulley Curls
40x10
45x10
50x10
55x8

Triceps Kickbacks
20x15
25x10
30x10

Abs

[millenium girl]

Thursday March 25, 2010

Smith Machine
44x20 (warm up set)
75x12
84x10
97x4

I tried 110lbs but failed

Chest Incline (machine)
55x10
66x10
72x8
83x8

Cable Crossovers
30x8
35x8
40x8
50x4 (personal best)

Decline Press
66x10
88x10
110x10

10 min on the elliptical.