MG's Training Log

[Dieviolent]

15 min arm bicycle

Light chest workout (shoulder is really sore)

Smith machine
40x15
50x15
55x15
65x15

Pull overs
22x15
25x15
27x15
30x15

Vertical press
45x15
55x15
65x15
75x15

15 min stationary bike

This seems to still be bothering you some how often do you foam roll? I have shoulder issues from a dislocation years back and foam rolling definitely helps relieve some of the pressures and such.

[millenium girl]

I should probably buy a foam roller, I've seen them on amazon. Which one should I get dieviolent?

Today was cardio only

AM

20 min stationary bike
20 min arm bicycle

(on an empty stomach)

PM

Another 15 min stationary bike
I walked a few blocks -- knee feels better.

[Dieviolent]

They make a variety of versions. They really range from density and style. I think a simple med density would do the trick. They also have a pretty bad ass one called the "rumble roller" and it looks like a foam roller made of dirt bike tires which I guess is suppose to help get into your muscles more but I feel like it might be too much.

[millenium girl]

Thank you Dieviolent. I'm gonna buy one!

AM - 20 min stationary bike

PM

100 pull ups
100 push ups
300 abs

15 min arm bicycle

[millenium girl]

AM

20' stationary bike
10' arm bicycle

(on an empty stomach)

PM

Light biceps/triceps workout

Biceps curls
15x15
20x15
25x15
30x15

Triceps reverse
25x15
30x15
35x15

Spider curls
15x15
18x15
20x15
22x15

Triceps reverse
20x15
25x15
30x15
40x15

Wrist curls
10x15
12x15
15x15
18x15

Weighted dips
4 sets of 15

10' arm bicycle

[millenium girl]

Light chest/triceps workout this morning

Chest press
45x15
61x15
72x15

Incline press
39x15
50x15
60x15

Cable crossovers
15x12
20x12
25x12
30x10

Triceps pressdowns (V Bar)
35x15
45x15
55x15
65x15

Triceps extensions
30x15
40x15
50x15
55x15

The shoulder hurt so bad that I went to the physio this afternoon for a deep tissue massage. He asked me not to lift tomorrow and Wednesday.

[A1food4u]

Just keep kickin my ass with your rep count!!! nice job!

[millenium girl]

Thank you for checking out my log A1. I miss having GF checking it out at WCBB.

Back/bis

Seated rows
66x10
77x10
88x10
99x10

1 arm rows
22x12
33x10
38x10

High pulls
110x10
121x10
132x10
143x6 (PB)

Biceps curls (curling machine)
22x12
33x12
44x12

Hammer curls
12x15
15x12
18x10
20x10

[millenium girl]

Warm up
5' arm bicycle

Shoulders (I kept it light)

Standing shoulder press
40x15
45x15
50x15
60x8

Rear delt flyes
35x15
45x15
50x15
65x15

Shrugs
40x15
50x15
55x15
65x15

I finished with 10 min recumbent bike.

[millenium girl]

12 sets of 5 pull ups, 10 push ups and 15 crunches

Slowest set - 59"
Fastest set - 56"

I finished with 10 min arm bicycle.

I'm gonna start using DMSO on my shoulder. I've read an article at another board about its effects on tendonitis.

[millenium girl]

Today I did 17 min treadmill at 4mph - 12.5% incline (202 calories burnt). I hadn't used the treadmill in a month and loved it!

I'm gonna take it easy the next couple of days because working 17 days in a row took its toll on my body: I'm drained!

[millenium girl]

Today I did 20 min treadmill - cardio profile - 4mph. Target heart rate 129 BPM. Max HR reached 116 BPM.
300 abs
Abductors/adductors
55x20
65x20
75x20
85x20

[A1food4u]

Kickin ass and taken names as usual... that's taking it easy?? anyway glad to see no shoulder work snuck in there...

[Number-LL]

Good MG! What is an arm bike?

[millenium girl]

Kickin ass and taken names as usual... that's taking it easy?? anyway glad to see no shoulder work snuck in there...

I just can't stop -- I wish I'd be able to sit down and watch TV but I would feel terrible.

Good MG! What is an arm bike?

It's kind of a bicycle but for the arms. Injured marines use it. Mine is a small one that you can put on a table but there are professional ones.

Close grip pulldowns (at a work station)

110x10
121x10
143x10
154x8 (PB)

Seated rows
66x10
77x10
88x10
99x10

1 arm rows (at a work station)
22x10
33x10
38x10
44x10