MG's Training Journal

[millenium girl]

Today I did 36 minutes fasted cardio (warm up) followed by

Squats 4x8
Leg press 4x8
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 3x10
Zottman curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Band extensions 3x12
Tricep band stretch 60 sec
Spider curls 3x10
Band bicep stretch 60 sec
Seated calf raises 3x15
Calf stretch 90 sec

Cleaning up the dog benches at the animal rescue

PM
30 min arm bicycle

I have put up weight — I feel fat and bloated. I need to get my diet back on track.

[millenium girl]

Fasted cardio
59 min stationary bike

Muscle round
Chest

Incline db press 4x10 (warm up)
Db fly 4x10
Incline dumbbell flyes stretch 2x30 sec

Back
Bb rows 4x10 (warm up)
Lat pulldowns 4x8
Hanging lat stretch 60 sec

[millenium girl]

Lazy weekend
60 minutes cardio on Saturday and cleaning of the dog benches at the rescue

Yesterday
Same but cleaning of the benches twice.
Walk in the neighbourhood to pick up what people leave behind (trash).

Today
50 minutes cardio

Horizontal chest press 4x8
Bent over db rows 4x8
Db military press 4x8
Db fly 1x10
Db pullovers stretch 60 sec
Wide grip lat pulldowns 1x20
Pull up stretch twists 30
Wide grip high pull 1x10
Hands behind the back stretch 45 sec
Handcuff stretch 45 sec

[millenium girl]

65 min stationary bike

Ab work
150 reps

Cleaning the dog benches twice at the animal shelter.

[millenium girl]

55 minutes stationary bike

Decline db fly 4x8
Decline db press 4x8
Db fly stretch 60 sec
Incline barbell press 4x10
Db pullovers 4x10
Band chest stretch 60 sec

Animal rescue to clean up the dog benches

[millenium girl]

4 hours sleep

63 min cardio (recumbent bike)

DL 4x5
SLDL stretch 60 sec
Laying incline db tricep extensions 3x12
Hammer curls 3x12
Hip thrusts 2x10
SLDL stretch 60 sec
Reverse grip tricep extensions 1x10
Band tricep stretch 60 sec
Concentration curls 1x12
Band bicep stretch 60 sec
Bulgarian split squats 1x10
Quad stretch 60 sec
Standing calf extensions 1x20
Calf stretch 60 sec

Shift at the animal rescue

[millenium girl]

50 minutes stationary bike

Animal shelter — cleaning the dog benches

[millenium girl]

Yesterday
50 minutes arm bicycle

Cleaning the dog benches wasn’t fun (vomit, poop and pee everywhere).

Today
Cardio
50 minutes recumbent bike

Muscle round
Chest
Incline db press 4x10
Db fly 4x8
Incline db fly stretch 60 sec

Back
Bb rows 4x10
Lat pulldowns 4x8
Hanging lat stretch 60 sec

Full day at the Academy

[millenium girl]

Cardio
55 minutes stationary bike

Arms in supersets
Dumbbell curls 4x8
Kickbacks 4x8
Hammer curls 4x8
Overhead extensions 4x8
Wrist curls 4x10
Skull crushers 4x8
Spider curls 4x8

Full day at the Academy. I’m so tired.

[Kluso]

Yesterday
50 minutes arm bicycle

Cleaning the dog benches wasn’t fun (vomit, poop and pee everywhere)

Lol. Gross! Poor doggies not feeling good.

[millenium girl]

Lol. Gross! Poor doggies not feeling good.

It happens …

Cardio
55 minutes recumbent bike

Shoulders

Military press 4x8
Kettlebell swings 4x8
Rear delt flys 4x8
Single arm lateral raises 4x8
Behind the back shrugs 4x10

[millenium girl]

Cardio
65 min stationary bike

Squats 4x8
Adductors 4x8
Abductors 4x8
Close grip bench press 4x8
Good morning 4x8
Laying db curls 4x8
SLDL stretch 60 sec
Band tricep stretch 60 sec
Biceps curls 4x10
Band bicep stretch 60 sec
Standing calf extensions 4x10
Calf stretch 60 sec

The Academy is killing me, I have bad arrhythmia and low BP every day.

[Kluso]

What’s The Academy? Is it stressing you out? Causing anxiety? Is this something you have to do? Sorry you going thru that. Can’t be fun.

[millenium girl]

What’s The Academy? Is it stressing you out? Causing anxiety? Is this something you have to do? Sorry you going thru that. Can’t be fun.

School — I follow a 2 week training on how to prevent burglaries in houses, buildings, garages. I need to be able to give advice to people if I want to do this volunteer work.

Yesterday was cardio only: 65 minutes stationary bike

Today

Reverse grip bench press 4x8
Db rows 4x10
Upright rows 4x8
Decline db fly 3x10
Incline db fly stretch 60 sec
Lat pulldowns 3x10
Hanging lat stretch twists 2x12
Db military press 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec

[millenium girl]

Cardio
65 minutes stationary bike

Legs

Squats 4x8
Lateral walks 4x8
Hamstring curls 4x8
Quad stretch 60 sec
Calf raises 4x10
Lunges 3x12
Leg extensions 3x12
SLDL stretch 60 sec