MG's Training Log
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Hey BRAT!
Today was cardio only, my legs were still fried after yesterday's squats.
4 miles brisk walk followed by 30 min HIIT stationary bike.Comment
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Warm up 4 miles walk and 10' arm bicycle
Single arm lateral raises
15x12
18x10
20x10
22x8
Military press
40x12
45x12
50x12
55x8
Dumbbell press
18x12
20x12
22x10
26x8
Dumbbell shrugs
31x12
35x10
40x10
44x6
I stretched really well this time ... I don't wanna be sore tomorrow.Comment
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Warm up 4 miles brisk walk
Low pulley curls
22x15
30x12
44x10
55x10
Triceps pressdowns
45x15
50x12
55x10
65x10
Alternate dumbbell curls
15x12
18x10
20x10
22x8
Dips (between benches)
4 sets of 20
Spider curls
18x12
20x10
22x10
26x6
followed by 3 sets of
5 pull ups
10 push ups
10 clean & press
Cool down
200 AbsComment
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Warm up
3 miles walk and 10 min arm bicycle (level 3 - I went up a level).
12 sets of
- 5 pull ups
- 10 push ups
- 15 squats
Slowest set was 1'21", fastest 58"
Cool down
Stretching and 250 abs
Cool downComment
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Warm up 2 miles walk
Lateral raises (machine)
27x12
33x10
38x10
44x8
Triceps extensions (rope)
35x15
40x15
45x15
50x15
Shoulder press
33x12
45x12
55x10
65x10
Triceps pressdowns
60x15
65x15
70x12
75x10
Rear delt flyes
22x12
24x12
26x10
33x8
Triceps reverse
55x15
65x15
75x15
80x12
Clean & press
3 sets at 45
Dips
3 sets of 15Comment
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2 miles walk
Chest and back in supersets
Smith machine flat
65x12
75x10
84x10
88x8
One arm rows
22x15
33x12
44x10
55x10
Incline press
55x12
66x12
77x10
82x8
Lat pulldowns to the front
66x12
88x10
99x8
110x6
Seated rows
88x10
99x10
110x10
121x8
Vertical press
77x12
82x10
88x10
94x8
Hyperextensions
10
10
15Comment
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Thank you Big yummy BRAT!
I like the push/pull workout and doing everything in supersets ... half an hour and I'm done!
Brisk walk 4,3 miles
Stair climber 5 min
Arm bicycle 5 min
Standing biceps curls
15x15
18x12
20x10
22x8
Triceps dumbbell extensions
26x15
31x12
35x8
40x6
Low pulley curls
31x15
45x12
55x12
65x8
Triceps reverse
55x15
65x15
75x10
80x10
Spider curls
20x12
22x10
26x8
31x4 (P.R.)
Dips
20
15
15
12
250 abs
I've decided to take a short break from the weights. I will hit the gym next week for cardio and bodyweight exercises though.Comment
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Comment
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Brisk walk 4 miles
Pec deck
55x15
66x12
77x10
Vertical press
88x15
99x12
110x10
Lat pulldowns
66x15
88x12
99x10
Reverse lat pulldowns
75x15
95x12
110x10
Spider curls
20x12
22x10
26x8
Triceps pressdowns
65x15
75x12
80x8
Triceps reverse
65x15
75x12
80x8
Shoulder press
60x15
65x12
70x10
StretchComment
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Brisk walk 2 miles
Tabata intervals (20 sec of work followed by 10 sec of rest - repeated 8 times)
- squats
- arm bicycle
- pull ups
- sit ups
- push ups
StretchComment
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2 miles walk
Smith machine flat
44x15
75x12
80x10
88x6
Chest press
55x12
66x10
77x10
88x8
Incline press
66x12
72x10
77x10
83x10
Cable crossovers
20x12
25x10
30x8
35x8Comment
Comment