MG's Training Log

[millenium girl]

30, 25, 20, 15, 10, 5 reps for time of knees to elbow, squats, pull ups -- I finished in 7'12
I added 4 sets of spider curls (15, 12, 10, 8 reps), 4 sets of triceps kickbacks and triceps reverse (15, 12, 10, 8 reps). I kept the weight pretty low and focused on the form more. Max weight for the spider curls 20lbs, for the triceps kickbacks 18lbs and for the triceps reverse 35lbs.

I'm tired and working through the week-end and all of next week and I'm gonna take the next couple of days off and rest. I will do cardio on Sunday.

[millenium girl]

AM - 40 min cardio on an empty stomach

PM - chest/back

Pec deck
50x15
55x12
65x10

Lat pulldowns
95x15
100x12
105x10

Smith machine
55x15
60x12
65x10

Pull ups
20, 25, 10 reps

Vertical chest press
75x15
85x12
100x10

Seated rows
60x15
65x12
70x10

Keeping it light because of the neck/shoulder issues.

[millenium girl]

AM - 40 min cardio on an empty stomach

Lunch break -- shoulders/tris

Smith machine presses
45x15
50x12
55x10

Bent over flys
18x15
20x12
22x10

Dumbbell shrugs
22x15
26x12
31x10

Triceps pushdowns
45x15
50x12
55x10

Triceps kickbacks
15x15
18x12
22x10

[millenium girl]

Oct 2nd 2013

AM - 40 min cardio on an empty stomach

Lunch break -- shoulders/tris

Smith machine presses
45x15
50x12
55x10

Bent over flys
18x15
20x12
22x10

Dumbbell shrugs
22x15
26x12
31x10

Triceps pushdowns
45x15
50x12
55x10

Triceps kickbacks
15x15
18x12
22x10

Oct 3rd 2013

AM
40 min cardio on an empty stomach

Lunch break - legs/bis

Horizontal leg press
240x15
300x15
308x15

Leg extensions
65x15
70x15
75x15

Abductors/adductors
45x15
55x15
65x15

Spider curls
15x15
18x12
20x10

Pulley curls
25x15
30x10
35x10

Oct 4th 2013

All I did was 40 min of arm bicycle and that made me very sleepy. I'm gonna take the week-end off because working 7 days a week for 2 weeks is taking its toll on my body.

Today

Lunch break

4 min of sit-ups - 200 reps
2 min of push ups - 97 reps
2 min of flutter kicks - 176 reps
2 min of pull ups - 55 reps

PM
20 min arm bicycle

[millenium girl]

Today I did 15 rounds of 5 pull ups, 10 push ups and 15 squats. I finished in 14 minutes.

[millenium girl]

Lunch break - legs

Leg extensions
25x15
30x12
35x10

Leg curls
20x15
25x12
30x10

Horizontal leg press
200x15
210x12
240x10

Seated calves
75x50
80x50

Abductors/adductors
35x20
40x15
45x12
50x10

I tried to deload and believe it or not my legs were really pumped after this workout. I could barely walk.

PM

20 min arm bicycle

[millenium girl]

Lunch break

30, 25, 20, 15, 10, 5 reps for time of sit ups, knees to elbow, squats, standing military press (low weight). I finished in 7'28.

PM

20 min arm bicycle

[millenium girl]

AM - 40 min cardio on an empty stomach

Lunch break - Shoulders

Smith machine shoulder press
40x21
45x21
55x15
60x8

One arm lateral raises
13x8
15x8
18x8

Reverse pec deck
30x21
40x21
50x21

Barbell shrugs
65x12
75x10
85x8
100x6
110x4

[millenium girl]

AM - 40 min cardio on an empty stomach

Lunch break - back/bis

Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps (max weight 80 lbs)
Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps (max weight 80 lbs)
One Arm Row – 4 sets x 12 reps (max weight 26 lbs)
Alternating dumbbell curls - 5 sets of 12, 10, 8, 6, 4 reps (max weight 20 lbs)
Spider curls - 5 sets of 12, 10, 8, 6, 4 reps (max weight 20 lbs)

[millenium girl]

AM - 40 min cardio on an empty stomach

Lunch break - Chest

Smith machine press
55x12
65x10
75x8
85x6
87x4

Vertical press
50x21
55x12
65x10
75x8
85x6

Pullovers
20x12
22x10
25x8
30x6
35x4

[millenium girl]

AM
40 min cardio on an empty stomach

11AM - legs

Horizontal leg press
115x21
140x15
155x12
160x10
175x8
215x6
240x4

Seated calves
70x21
75x15
80x12
85x10

Leg extensions
25x15
30x12
35x10
40x8
65x6

Leg curls
25x21
30x15
35x10
45x8

[millenium girl]

Lunch break -- Chest (light weights because of the pinched nerve)

Smith machine
45x15
50x12
55x10
60x8
65x6

Pec deck
55x15
60x12
65x10
70x8
75x6

Pull overs
20x15
22x12
25x10
30x8
35x6

Push ups
4 sets of 10

PM -- 20 min arm bicycle

[millenium girl]

Today I did 40 min of cardio on an empty stomach and cross fit -- 4' of sit-ups (176 reps), 2' of push ups (86 reps), 2' of flutter kicks (170 reps) and 2' of pull ups (54 reps).

[Darkness]

Lookin good MG

[millenium girl]

Thank you Darkness

I should have listened to guys who keep telling me to take a complete break from the weights. I was in a lot of pain after doing cross fit yesterday.

This morning I did 45 min of cardio on an empty stomach -- just enough not to feel guilty.