MG's Training Log

[millenium girl]

Back/bis

Lat pulldowns
77x10
88x10
99x10
110x8

Biceps curls
22x10
33x10
44x10
55x8

Seated rows
77x10
88x10
99x10
110x8

High pulls
110x10
132x10
143x8

One arm cable curls
33x10
44x10
55x10
66x8 (PB)

Wrist curls/reverse wrist curls 3 sets of 12

[millenium girl]

I was so pissed when I left work that I needed to unwind. I did 27 min treadmill (12.5% incline, 4.5 mph) - 350 calories burned

I finished with 500 abs.

[millenium girl]

Legs

Squats
77x10
121x10
143x10

Leg extensions
35x10
45x10
55x8

Leg curls
60x10
70x10
75x10

Horizontal leg press
198x10
220x10
265x10 (PB)

Seated calves
65x10
75x10
85x10

[DrMoney23]

MG - I haven't read your entire log, but just looking at your leg workout posted above, I personally think you should try higher volume reps on leg day. I'll give you an idea how I train my girl on leg day. She competed last year for the first time ever in the bikini division and won 2 out of 3 shows. Her legs killed every other girl on stage.

She supersets leg extension with leg presses...

Extensions
40lb x 50
50lb x 50
70lb x 50
90lb x 50
Presses
3 plates each side x 35
4 plates each side x 35
5 plates each side x 35
6 plates each side x 35

She supersets squats with lunges...

Squats
65lb x 15
85lb x 15
105lb x 15
125lb x 15
Lunges
4 sets of 15 with 20lb DBs

She supersets leg curls with SLDL

Curls
30lb x 50
40lb x 50
60lb x 50
60lb x 50
SLDL
50lb x 15
70lb x 15
90lb x 15
90lb x 15

Then she does seat calf raises to failure...4 sets.

You'll get AMAZING results training legs like this!!

[millenium girl]

Thank you DMoney but I can't go too heavy on squats or other leg exercises. I had my meniscus removed years ago and both ACL were torn and not repaired. Both my knees are very unstable and when I hit the legs hard my right knee swells up like a balloon and I can barely walk for a week or so. This is why I do bodyweight squats most of the time.

Today I did AMRAP in 20 minutes of 5 pull ups, 10 push ups and 15 squats.

I completed 21 sets, set 22 was 5 pull ups and 5 push ups.

[DrMoney23]

That sucks about your knees. Just don't use heavy weight then, but do high volume reps with moderate weight. A set of 50 reps on extensions is no joke! lol

[millenium girl]

That sucks about your knees. Just don't use heavy weight then, but do high volume reps with moderate weight. A set of 50 reps on extensions is no joke! lol

Maybe breaking that PB earlier this week wasn't a good idea after all. My knee has been sore for days now.


Today was cardio and abs.

30 min treadmill - fat burn profile - 252 calories burned
10 min elliptical - 85 calories burned

500 abs

[millenium girl]

It was kinda tough to motivate myself today but I did a bit of chest and tris anyway.

Chest press
66x10
70x10
75x10
88x10 (blah)

Triceps reverse
45x10
65x10
70x10

Vertical press
77x10
99x10
121x10

Weighted dips
4 sets of 15

Pull overs
22x10
30x10
36x10
40x8

15 minutes treadmill - incline 12.5% - 4.5 mph - 180 calories burned

[millenium girl]

I did Murph's revisited today


8 min treadmill - 10.5% incline
100 Pull-ups
200 Push-ups
300 Squats
8 min treadmill - 12.5% incline

I never thought I would be able to complete the workout. My chest, triceps and legs were burning but I worked through the pain.

[millenium girl]

30 min cardio (+ 5 min cool down) - 4 to 4.5 mph - fat burn profile - 330 calories
250 abs

That sciatica is really bothering me ...

[millenium girl]

AM - Chest, shoulders and tris

Chest press
55x12
72x10
77x8
83x8

Incline press
55x10
61x10
72x8
77x10

Cable crossovers
20x10
25x10
30x8
35x6

Military press
45x12
55x10
65x8
77x6

Upright rows
50x10
60x10
65x10

Shrugs
65x10
70x10
75x10

Triceps extensions
40x12
50x10
55x10

Triceps pressdowns
50x10
55x10
65x10

PM - I was feeling a bit down today so I hopped on the treadmill for 30 min cardio (+ 5 min cool down) at 4.5 mph - 10.5% incline - 399 calories.

[millenium girl]

AM - 30 min (+ 5 min cool down) cardio on the treadmill - fat burn profile - at 4.0 mph: 235 calories burned

PM - 3 rounds for time of 50 squats, 30 pull ups, 40 push ups and 50 abs. I finished in 12'24. I couldn't go below 4' per round.
12 minutes treadmill - 10.5% incline, 4.5 mph - 126 calories

[millenium girl]

AM - back and bis

Seated rows
77x12
88x10
99x10
110x8

One arm rows
22x12
33x12
44x10
55x8 (PB)

Hyperextensions
4 sets of 10 with 22lbs

Biceps curls
22x12
33x10
44x10
55x8

One arm cable curls
15x12
20x12
25x10
30x10

Wrist curls/reverse wrist curls
4 sets of 15

PM - 30 min (+ 5 min cool down) on the treadmill - 4mph - 10.5% incline - 326 calories burned

[millenium girl]

Leg extensions
44x12
55x12
66x10
77x10

Horizontal leg press
140x12
165x12
190x12
215x12

Leg curls
22x12
33x10
44x8 (didn't push heavier b/c of the sciatica/pinched nerve)

Seated calves
55x12
66x12
77x12
88x12

Abductors/adductors
44x12
55x12
66x12
77x12

30 min treadmill (+ 5 min cool down) at 4mph - 12.5% incline - 352 calories burnt

[millenium girl]

Short but intense workout this afternoon - sets of Helen - 3 rounds for time of run 1', 1.5 pood kettle bell swing x 21, pull ups 12 reps

1st round 3'14
2nd round 3'12
3rd round 3'10

15 min treadmill (+ 5 min cool down) at 4mph - incline 13% - 256 calories burnt