pump it up girl yeeeee
MG's Training Log
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I love it when big guys check out my log! It really motivates me.
30 minutes treadmill
Lat pulldowns
66x10
88x10
99x8
110x8
Seated rows
88x10
99x10
110x8
121x6
1 arm rows
38x12
44x10
66x6
Reverse lat pulldowns
88x10
99x10
110x8
Hyperextensions
3 sets of 10
250 absComment
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20' stationary bike
100 push ups
100 squats
150 lunges (75 each leg)
300 absComment
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2 miles walk
Seated lateral raises (machine)
27x15
35x15
38x10
44x8
Shoulder press
33x15
44x12
55x10
66x8
Reverse pec dack
33x20
44x15
55x12
66x10
Shrugs
26x15
31x12
35x10
40x8
Upright rows
35x12
40x10
45x10
50x10Comment
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2 miles walk
5 min arm bicycle
Dumbbell curls
15x12
18x12
20x10
22x8
Triceps kickbacks
15x12
18x12
20x10
22x8
Pulley curls
45x15
53x12
65x10
75x8
Triceps reverse
44x15
53x12
65x12
75x10
Spider curls
18x15
20x12
22x12
26x8
Triceps pressdowns
65x15
70x12
75x12
80x8Comment
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I started my week of body weight exercises today.
20 sets of 5 pull ups, 10 push ups and 15 squats. Started at 15:21, finished at 15:47.
Cool down 250 abs and stretch.Comment
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Tabata Intervals:
5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)
I did
- squats
- bike
- pull ups
- sit ups
- push upsComment
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20 min circuit workout (light weights for max reps)
1. Smith machine - max in 1 min: 50 reps - 65lbs
2. Horizontal leg press - max in 1 min: 46 reps - 140lbs
3. Pull ups - max in 1 min: 26 (that's not good I know ...)
4. Bike 3 min
5. Military press - max in 1 min: 50 reps - 55lbs
6. Lunges - max in 1 min each leg: 73
7. Biceps curls - max in 1 min: 30 reps - 18lbs
8. Bike 3 min
9. Triceps extensions - max in 1 min: 45 reps - 26lbs
10.Leg extensions - max in 1 min: 64 reps - 44lbs
11.Leg curls - max in 1 min: 53 reps - 33lbs
12.Sit ups - 2 min: 105 reps
13.Crunches - 2 min: 136 reps
14.StretchComment
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Thursday Sept 29th, 2011
Tabata Intervals:
5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)
I did
- squats (16,15,19,19,19,19,20,19)
- bike
- pull ups (10,10,10,10,10,10,10,10)
- sit ups (22,25,26,26,26,26,26,25)
- push ups (21,22,22,23,23,23,23,23)Comment
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4 miles walk and 20 sets of 5 pull ups, 10 push ups and 15 squats in 19 minutes.
I'm gonna take the week-end off and I will lift 3 times next week (Mon, Wed and Fri).Comment
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4 miles walk
Chest and back
Smith Machine (flat)
65x10
75x10
79x10
88x8
Lat pulldowns
77x10
88x10
99x10
110x8
Vertical press
65x10
88x10
99x10
110x6
Reverse lat pulldowns
77x10
88x10
99x10
110x8
Incline press
65x10
77x10
88x8
99x8
Seated rows
77x10
88x10
99x10
110x8
Pec Deck
55x10
66x8
77x8
88x5
I didn't tell you guys but I made a bad fall on concrete the other day. I injured my hand and my forearm is killing me - particularly when pushing some weight, pulling is easier.Comment
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4 miles walk
Seated lateral raises (machine)
33x12
38x10
44x8
49x8
Upright rows
40x12
45x10
50x10
55x10
Shoulder press
33x12
44x12
65x10
75x8
Rear delt flyes
22x10
24x10
26x8
33x6
Dumbbell shrugs
22x12
26x12
31x10
35x8
200 absComment
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Brisk walk 2 miles
Bis/Tris in supersets
Curling machine
22x15
33x12
44x10
55x10
Triceps pressdowns (V bar)
40x15
50x12
60x15
70x12
EZ bar curls
16x15
22x12
27x10
33x6
Triceps extensions
40x15
50x12
60x12
65x10
Spider curls
18x10
22x10
26x8
22x12
Dips
4 sets of 20
250 absComment
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