MG's Training Journal

[millenium girl]

Fasted cardio
1:00h arm bicycle

Reverse grip bench press 4x10
Db rows 4x10
Upright rows 3x10
Incline db flys with prolonged stretch 3x10
Resistance band lat pulldowns 3x10
Hanging lat stretch twists 2x30
Arnold presses 3x10 (my left shoulder was clicking)
Band shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec

And now 2 days off (except for some walking).

[millenium girl]

Fasted cardio
55 min arm bicycle

Deadlifts 4x10
SLDL stretch 60 sec
Close grip bench press 4x10
Alternating db curls 4x10
Sissy squats 3x20
Hip abduction 3x10
Leg extensions 3x10
Standing leg curls 3x10
Seated calf raises 3x10
Band tricep extensions 3x15
Hammer curls 3x15
Band tricep stretch 30 sec

[millenium girl]

Fasted cardio
6 km on the treadmill

PM
Incline dumbbell press 3x12
Hammer strength isolateral row 4x10
Incline dumbbell flyes 3x10
Incline dumbbell flyes stretch 2x30 sec
Pulldowns 3x10
Hanging lat stretch 60 sec
Behind the back shrugs 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec

[millenium girl]

Fasted cardio
Arm bicycle 60 min

Barbell hack squat 4x10
Quad stretch 60 seconds
Skull crushers 3x10
Hammer curls 3x10
Standing hamstring curls 3x12
Straight leg deadlift stretch 60 seconds
Adductors 3x10
Hip abduction 3x10
Seated calf 3x10
Calf stretch 60 seconds
Cable tricep extensions 3x12
Band tricep stretch 60 seconds
Standing bicep curls 3x10
Band bicep stretch 60 seconds
Hammer strength rows 3x10

[millenium girl]

Fasted cardio
60 min stationary bike

8 — 9 play with Rikkie at the animal rescue

10:00 am

Incline dumbbell press 4x10
V-grip pull downs 4x10
Z-press 3x10
decline press 3x10
Dumbbell fly stretch 60 sec
Meadows rows 3x10
Hanging lat stretch 60 twists
behind the back barbell shrugs 3x10
Hands behind the back shoulder stretch 60 sec
Cross body band shoulder stretch 60 sec

[millenium girl]

Fasted cardio
1:30h recumbent bike

Bench press 4x10
Db rows on incline bench 3x10
Upright rows 3x10
Incline reverse grip db press 3x10
Incline db fly stretch 60 sec
Inverted rows 3x10
Hanging pull up stretch 60 sec
Side delt raises supersets 3x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 30 sec

[millenium girl]

Fasted cardio
1:15h recumbent bike

Leg press 4x10
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 4x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Band extensions 3x15
Tricep band stretch 60 sec
Preacher curls 3x10 1x8
Band bicep stretch 60 sec
Seated calf raises 3x15
Calf stretch 90 sec

I’m eating a low residue diet until Tuesday (broth, toasted white bread, cheese). I have headaches and feel weak.

[millenium girl]

Ok since 28 Feb I have been on a broth/crackers diet so all I did was 1:30h stationary or recumbent bike a day.
I had both procedures done at the hospital yesterday and I’m back working out like normal today. I’m dizzy and weak but that doesn’t stop me.

Fasted cardio
1:30h recumbent bike

DL 4x5
SLDL stretch 60 sec
Overhead db extensions 3x10
Leg extensions 3x10
Quad stretch 30 sec
Preacher curls 3x10
Standing hamstring curls 3x10
Tricep extensions 3x10
Band tricep stretch 60 sec
Abductors/adductors 1x20, 1x15, 1x10
Hammer curls 2x10
Band bicep stretch 60 sec
Calf extensions 2x30 1x20

[millenium girl]

Fasted cardio
1:15h recumbent bike

Incline press 4x10
Db rows 4x10
Db military press 4x10
Incline dumbbell flyes stretch 60 sec
Hammer strength lat pulldowns 4x10
Hanging lat stretch 60 sec
Shrugs 4x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hand behind the back shoulder stretch 30 sec
Abs 100 reps

[millenium girl]

Fasted cardio
1:15h recumbent bike

Reverse grip bench press 4x10
Bent over db rows 4x10
Upright rows 3x10
decline press 4x10
Incline db fly stretch 60 sec
Lat pulldowns 3x10
Hanging lat stretch twists 60 sec
side lat raises 3x10
Band shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec

Week-end will be cardio only

[millenium girl]

Fasted cardio
1:15h recumbent bike

DL 4x10
SLDL stretch 60 sec
Overhead db extensions 3x12
Leg extensions 3x12
Quad stretch 60 sec
One arm concentration curls 3x12
Standing hamstring curls 4x10
Tricep extensions 3x12
Band tricep stretch 60 sec
Adductors/abductors 1x30 1x20
Hammer curls 3x12
Band bicep stretch 60 sec
Calf extensions 2x20 1x30

[millenium girl]

Fasted cardio
1:15h recumbent bike

Hammer strength horizontal chest press 4x10
Bent over dumbbell row 4x10
Dumbbell military press 4x10
Dumbbell fly 4x10
Dumbbell pull over stretch 60 seconds
Wide grip lat pull downs 1x10
Pull up stretch 30 seconds
Hanging lat stretch 30 twists
wide grip high pull 1x8
Hands behind the back stretch 30 seconds
Handcuff stretch 30 seconds

[millenium girl]

Fasted cardio
1:15h recumbent bike

DL 4x5
SLDL stretch 60 sec
Laying incline db tricep extensions 3x15
Hammer curls 3x12
Hip thrusts 2x10
SLDL stretch 60 sec
Reverse grip tricep extensions 2x10
Band tricep stretch 60 sec
Concentration curls 2x10
Band bicep stretch 60 sec
Bulgarian split squats 1x10 (very tricky when you had a TKR)
Quad stretch 60 sec
Standing calf extensions 1x20
Calf stretch 60 sec

[millenium girl]

Fasted cardio
1:15h recumbent bike

Incline dumbbell press 4x10
Lateral rows 4x10
Incline dumbbell flyes 3x12
Incline dumbbell press stretch 60 sec
Pulldowns 3x12
Hanging lat stretch 60 sec
Rear delt flyes 3x10
Behind the back shrugs 3x12
Band shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec

I went looking for a missing cat and fell on my hands and knees. I’m fine except for some swelling and superficial wounds.

[millenium girl]

Fasted cardio
1:15h recumbent bike

DL 4x15
SLDL stretch 60 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x20
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 60 sec