MG's Training Log

[millenium girl]

I tried something new today ... the 20 min circuit workout.

The goal is to do a max of reps of bench press, squats, pull ups, military press, lunges, biceps curls, triceps extensions, leg extensions, leg curls in 1 minute, sit ups and crunches for 2 minutes and 2x3 minutes of jog or bike in between. To do a max of reps you need to stick to light weights.

I did

Bench press (I used the Smith Machine since I can't bench without a spotter)
45x50

Squats (I used the horizontal press this time to spare my knees a bit)
50x150

Pull ups
32 reps

Stationary bike 3 min

Military press (at the Smith Machine)
60x50

Lunges
80 reps each leg

Biceps curls
35x15

Stationary bike 3 min

Triceps extensions
40x30

Leg extensions
69x44

Leg curls
60x33

Sit ups
134 in 2 minutes

Crunches
85 reps in 2 minutes

Stretch

I crawled back to my apartment afterwards ....

[millenium girl]

Wednesday August 3rd, 2011

10' arm bicycle
10' sit bike

Shoulder Press (machine)
55x10
60x10
65x10

Triceps pressdowns
35x10
45x10
55x10

Dumbbell Press
18x10
20x10
22x10

Triceps extensions
26x10
31x10
35x10

Upright rows
40x10
50x10
55x10

Reverse peck deck
44x10
55x10
66x10

Dips
4 sets of 10

I still have no energy. I have a doctor appointment tomorrow afternoon. I'm sure he will tell me to keep working out but maybe 3 times a week instead of 6.

[millenium girl]

Thursday August 4th, 2011

I'm still sore ... but hit the gym anyway.

Warm up 10 min stationary bike

12 sets of

- 10 assisted pull ups
- 10 push ups
- 10 dips (between benches)

in 13'31"

Cool down 250 abs and stretching

[John Benz]

Good workouts MG. Great to see you here.

[Darkness]

Hi MG,

You always do a shit load of volume. Nice workouts

[millenium girl]

Good workouts MG. Great to see you here.

Thank you John, it's always a pleasure to see you at a board

Hi MG,

You always do a shit load of volume. Nice workouts

Yes I do, Darkness but I think that I'm gonna go back to a 3-day split and do cardio on off days, what do you, guys, think?

[Darkness]

Thank you John, it's always a pleasure to see you at a board



Yes I do, Darkness but I think that I'm gonna go back to a 3-day split and do cardio on off days, what do you, guys, think?

I dont know that much about you. I am kinda an ectomorph, so I cant add any considerable size beyond a max of 4 day split. I leaner on a 6 day. What kind of body do you have and what are your current goals?

[millenium girl]

I dont know that much about you. I am kinda an ectomorph, so I cant add any considerable size beyond a max of 4 day split. I leaner on a 6 day. What kind of body do you have and what are your current goals?

I'm 5ft7, weight between 145 and 147lbs. I lift for fun and to stay healthy. Lean mass is what I want but I'm 45+ and it's hard to be as lean/ripped as I used to be.

I did the 300 reps workout today: 10 exercises 10 reps of each in 3 rotations without rest. I think I have a pinched nerve or something.

Inverted rows
Lateral raises (machine - 33,38,44)
Cable crossovers (25,30,35)
Peck Deck (55,65,75)
Frontal raises (using a 15lbs plate)
Hanging leg raises
Pike sit ups
Horizontal leg press (176,198,220)
Clean & Press (44lbs)
Hyperextensions

[Darkness]

300 reps! NIIIICE!

For me to stay leaner I would do what you are doing.

[millenium girl]

300 reps! NIIIICE!

For me to stay leaner I would do what you are doing.

Thank you Darkness!

20 min stationary bike

Shoulders and tris in supersets - no rest between sets

Shoulder press
33x12
44x10
55x10
65x10

Triceps extensions
40x12
50x10
60x10
65x8

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

Triceps pushdowns
50x10
55x10
60x10
65x8

Db shrugs
18x10
22x10
26x10
31x10

Triceps reverse
50x12
60x10
70x10
75x10

Upright rows (using the low pulley)
40x10
45x10
50x10
55x8

Dips
4 sets of 15

[liftsiron]

Over the years I've learned volume training is what works for me.
I need to have heavy low rep sets as well as higher rep moderate weight sets in every workout. I do my higher rep sets at beginning of each exercise, I have found that this greatly reduces risk of injury. I like to train 5-6 days a week.

[millenium girl]

I do my higher rep sets at beginning of each exercise, I have found that this greatly reduces risk of injury. I like to train 5-6 days a week.

I used to do 15 reps to start with but a guy at another board told me that I shouldn't exceed 10 reps - not sure why. What's your split like, lifts?


5 min stair climber, 5 min treadmill

Smith - flat
55x12
65x10
75x10

Vertical press
77x12
88x10
99x10

Pec Deck
55x12
66x10
77x10

Pull overs
31x12
35x10
40x10

My back is still sore - that's why I stick to lighter weights for the Smith and the pull overs.

[millenium girl]

20' stationary bike (on an empty stomach)

Back and bis in supersets (no rest between sets)

1 arm rows
22x10
33x10
44x10

Db curls
16x10
18x10
22x10

Lat pulldowns (2 sets lat pulldowns to the front, two sets reverse lat pulldowns)
66x10
77x10
88x10
99x10

Low pulley curls
35x10
40x10
45x10
50x10

Seated rows
77x10
88x10
99x10
110x10

Spider curls
13x10
18x10
22x10

[Freezerdude]

Nice Job MG I admire your dedication, keep up the good work..

[millenium girl]

Nice Job MG I admire your dedication, keep up the good work..

Thank you Freezerdude!

Warm up 20' stationary bike

5 sets of

- 25 lat pull downs (medium weight 110lbs)
- 25 push ups
- 25 horizontal leg press (light weight 176lbs)

Cool down 300 abs
10 min treadmill