MG's Training Journal

[millenium girl]

Hey MG. Good to see your still hard at it. You put me to shame. Easily

Hey stranger, did you stop working out?
This weekend was cardio only.
1h arm bicycle on Saturday
1:30h arm bicycle on Sunday

Today

Fasted cardio
55 minutes arm bicycle

Back
3x10

SLDL
T bar rows
1 arm rows
Reverse flys
Seated rows
Lat pulldowns
Good mornings
Reverse grip seated rows
Reverse grip lat pulldowns

[millenium girl]

Fasted cardio
70 minutes arm bicycle

Resistance band workout
1x30

Chest press
Flys
Cable crossovers
Pullovers
Lat pulldowns (reverse grip)
Seated rows (reverse grip)
Shoulder press
External rotations
Biceps curls
Hammer curls
Kickbacks
Overhead extensions
Leg extensions
Leg curls
Calf raises
Hip abduction
Adductors

[MindlessWork]

Great keeping on track and hope all's well with ya!

[millenium girl]

Great keeping on track and hope all's well with ya!

MW … getting old sucks. I try to work out around injuries.

Cardio
45 minutes arm bicycle

Bis and tris in supersets
3x10

Barbell curls
One arm tricep extension
Hammer curls
Dips
Twisting dumbbell curls
Skull crushers
Concentration curls
Tate press
Straight bb palms up wrist curls

I’m trying to sell my treadmill ….. this way I will spare my hips and knees. I will buy another machine.

[millenium girl]

Fasted cardio
55 minutes arm bicycle

Legs
3x10

Prisoner squats
Lateral walks
Lunges
Calf raises
Leg extensions (resistance band)
Standing leg curls (resistance band)
Hip abduction
Adductors

Stretch

[millenium girl]

Saturday and Sunday
55 minutes arm bicycle

Today

Fasted cardio
45 minutes arm bicycle

Chest
3x12

Push ups
Dumbbell press
Incline flyes
Pullovers
Decline barbell press
Cable crossovers

Stretch

PM
15 minutes crosstrainer

[millenium girl]

Fasted cardio
55 minutes arm bicycle

PM
20 min crosstrainer

Resistance band workout
1x25

Biceps curls
Kickbacks
Shoulder press
Seated rows
Splitter
Leg extensions
Leg curls

[millenium girl]

Fasted cardio
45 minutes arm bicycle

Hip thrusts 4x10 (weight is irrelevant)
Straight leg deadlift stretch 2x30 seconds
Quad stretch 2x30 seconds
Close grip bench press 3x10 (medium weight)
EZ bar curl 3x10 (medium weight)
Overhead single arm dumbbell extensions 3x20 (I started with the dumbbell I generally use for overhead extensions but I had to go lighter after the first set)
Band tricep stretch 2x30 seconds
Zottman curls 3x20 (medium weight)
Band bicep stretch 2x30 seconds
Forearm dumbbell twists

Next time I won’t do arm bicycle before that kind of workout. I was huffing and puffing and my triceps and biceps were burning.

[millenium girl]

AM
Fasted cardio
55 minutes arm bicycle

PM
Reverse grip bench press 4x10 (I could feel both my chest and my triceps)
Db rows 4x10
Upright rows 3x10
Incline db flys with prolonged stretch 3x10
Resistance band lat pulldowns 3x10
Hanging lat stretch 2x30
Db military press 2x10 + 1x20 (my left shoulder was clicking)
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec (I really have an issue with my left shoulder)

[HDH]

Good to see ya still trucking along

[millenium girl]

Good to see ya still trucking along

Hi there HDH, how have you been?
I do my best but being old sucks.

Resistance band leg extensions 6x10
Quad stretch 2x30 seconds
Overhead dumbbell extension 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 seconds
Tricep cable extensions 2x25
Double overhead dumbbell extension stretch 2x30 seconds
Incline laying dumbbell curls 3x10
Band bicep stretch 2x30 seconds
Resistance band Seated calf extensions 3x15
Calf stretch 2x30 seconds
Grippers 1x50, 1x25, 2x10

[millenium girl]

Incline db press 4x10
Resistance band isolateral row 4x10
Incline db flys 3x12
Incline db fly stretch 2x30 sec
V grip resistance band pulldowns 3x10
Hanging lat stretch 2x30 sec
Barbell behind the back shrugs 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder press 30 sec
Hands behind the back shoulder stretch 30 sec

[millenium girl]

Fasted cardio
Warm up
20 minutes 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 2x30
Db military press 2x10 1x20 (I changed my grip like you told me to and no shoulder clicking)
Band shoulder stretch 2x30 sec
Crossbody band shoulder stretch 2x30 sec
Hands behind the back shoulder stretch 30 sec

PM
40 minutes arm bicycle

[millenium girl]

This morning I did 30 minutes arm bicycle followed by a resistance band workout
1x30

Biceps curls
Hammer curls
Triceps kickbacks
Overhead extensions
Chest press
Flys
Pullovers
Lat pulldowns
Seated rows
Shoulder press
External rotations
Leg extensions
Leg curls
Lunges
Calf raises

[HDH]

I've been doing good.

I hear ya on the getting old. I have to sleep a hell of a lot more to be able to do what I was doing 20 years ago, lol

Hi there HDH, how have you been?
I do my best but being old sucks.

Resistance band leg extensions 6x10
Quad stretch 2x30 seconds
Overhead dumbbell extension 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 seconds
Tricep cable extensions 2x25
Double overhead dumbbell extension stretch 2x30 seconds
Incline laying dumbbell curls 3x10
Band bicep stretch 2x30 seconds
Resistance band Seated calf extensions 3x15
Calf stretch 2x30 seconds
Grippers 1x50, 1x25, 2x10