MG's Training Log - Page 5 - Peak-Muscle.com

**millenium girl** · 10-09-2011, 10:24 AM

5 min treadmill followed by Tabata intervals (20 sec of work followed by 10 sec of rest, repeated 8 times).

Squats (17,17,18,19,20,19,19,18)
Bike
Sit ups (23,23,25,25,24,23,24,23)
Pull ups (12,12,12,12,12,12,12,12)
Push ups (18,18,18,18,18,16,16,16)

**millenium girl** · 10-10-2011, 09:27 AM

3 miles walk

followed by 20 sets of 5 pull ups, 10 push ups and 15 squats in 18 min and 55 seconds.

**millenium girl** · 10-11-2011, 10:40 AM

AM: 4 miles walk

PM: 30 min HIIT cardio (10' treadmill 15% incline, 10' arm bicycle, 10' stationary bike), 100 lunges and 300 abs

Stretch

**millenium girl** · 10-12-2011, 12:21 PM

Smith Machine - max in 1 min: 45 reps at 65lbs
Horizontal leg press - max in 1 min: 59 reps at 140lbs
Pull ups - max in 1 min: 32 reps (pretty weak)
Bike 3 min
Military Press - max in 1 min: 58 reps at 55 lbs
Lunges - max in 1 min: 89 reps each leg
Biceps curls - max in 1 min: 35 reps with 15 lbs dumbbells
Bike 3 min
Triceps extensions - max in 1 min: 45 reps with 30lbs
Leg extensions - max in 1 min: 73 reps at 35lbs
Leg curls - max in 1 min: 40 reps at 35lbs
Sit ups 2 minutes
Crunches 2 minutes

Stretch

**millenium girl** · 10-13-2011, 11:22 AM

I did Tabata intervals again today (20 sec of work followed by 10 sec of rest repeated 8 times).

Squats (18,18,18,18,18,18,18,18)
Bike
Sit ups (22,22,24,23,24,25,26,24)
Pull ups (13,12,12,12,12,12,2,12)
Push ups (18,18,18,18,17,17,16,16)

Stretch

**millenium girl** · 10-14-2011, 09:40 AM

I took it easy today
30 min HIIT cardio:

10 min treadmill
10 min elliptical
10 min arm bicycle

250 abs

**millenium girl** · 10-17-2011, 01:05 PM

4 miles brisk walk

Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

Squats (24,23,22,22,22,22,22,22)
Pull ups (10,10,10,10,10,10,10,10)
Sit ups (25,25,25,25,25,25,25,25)
Push ups (20,20,20,20,20,20,20,20)

**millenium girl** · 10-18-2011, 01:41 PM

10 min treadmill

Shoulder press
22x15
33x12
44x12
66x10

Triceps pressdowns (V Bar)
50x15
60x15
65x10
70x10

Lateral raises (machine)
22x10
33x12
39x10
44x20

Triceps extensions (rope)
50x15
55x15
60x10
65x10

Rear delts flys (machine)
22x12
24x12
26x10
33x8

Reverse triceps
55x15
60x15
65x12
70x10

Shrugs
18x15
22x12
24x10
31x10

Dips
4 sets of 20 reps

Frontal raises
18x10
22x10
24x8
26x8

**millenium girl** · 10-19-2011, 10:23 AM

10 min treadmill
followed by kind of a fight gone bad

Smith machine max reps in 1 min 53 reps - 65 lbs
Horizontal leg press max reps in 1 min 56 reps - 165 lbs
Pull ups max reps in 1 min 30
Bike 3 min
Shoulder press max reps in 1 min 50 reps - 55lbs
Lunges max reps in 1 min - 80 each leg
Biceps curls max reps in 1 min - 40 reps - 15lbs
Bike 3 min
Leg extensions max reps in 1 min - 64 reps - 44lbs
Triceps dumbbell extensions max reps in 1 min - 60 reps - 22lbs
Situps 80 reps in 1 min
Reverse crunches 44 reps in 1 min

Stretch

**millenium girl** · 10-21-2011, 11:10 AM

I'm gonna take this week-end off (I work both days anyway). The knee is swollen and I can't bend it. It sucks but I hit the gym earlier to do 12 sets of 8 pull ups, 10 push ups and 10 lat pulldowns (low weight: 70lbs). The slowest set was 1'20", the fastest 1'01".

Cool down 200 abs

**millenium girl** · 10-24-2011, 12:09 PM

Tabata intervals

Warm up 5 min sit bike

followed by

- Pull ups
- Bike
- Sit ups
- Push ups
- Clean & Press

Cool down 5 min bike and stretch

**millenium girl** · 10-27-2011, 12:11 PM

My knee is less swollen and less sore.

Bike 3 minutes followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated eight times)

Squats (I took it easy on those, I don't want to force it on the knee): 19,19,19,19,19,20,20,20

Pull ups: 10,10,10,10,10,10,10,10

Sit ups: 20,20,20,20,20,24,24,24

Push ups: 24,24,24,22,22,22,22,20

Bike 3 min and stretch

**Darkness** · 10-27-2011, 10:02 PM

What did you do to your knee MG?

**millenium girl** · 10-28-2011, 11:23 AM

Quote:

Originally Posted by Darkness

What did you do to your knee MG?

I sprained my knee at work last year and since then it is very unstable. Last week I was walking and it kinda gave in ... it swelled up like a balloon. The swelling has subsided a bit but it's still stiff.

30 minutes stationary bike followed by

7 sets of

- 5 pull ups
- 10 push ups
- 15 clean & press

Slowest set was 57", fastest 54". It was very hard to complete the last set of clean & presses.

Cool down 200 abs and stretch

**millenium girl** · 11-02-2011, 12:18 PM

10 min HIIT stationary bike followed by 10 sets of 5 pull ups, 10 push ups and 15 squats. I started at 15:21 and finished at 15:32.

Cool down: 150 abs and stretch for IBTS.

10-09-2011, 10:24 AM	#61
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	5 min treadmill followed by Tabata intervals (20 sec of work followed by 10 sec of rest, repeated 8 times). Squats (17,17,18,19,20,19,19,18) Bike Sit ups (23,23,25,25,24,23,24,23) Pull ups (12,12,12,12,12,12,12,12) Push ups (18,18,18,18,18,16,16,16) __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-10-2011, 09:27 AM	#62
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	3 miles walk followed by 20 sets of 5 pull ups, 10 push ups and 15 squats in 18 min and 55 seconds. __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-11-2011, 10:40 AM	#63
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	AM: 4 miles walk PM: 30 min HIIT cardio (10' treadmill 15% incline, 10' arm bicycle, 10' stationary bike), 100 lunges and 300 abs Stretch __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-12-2011, 12:21 PM	#64
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	Smith Machine - max in 1 min: 45 reps at 65lbs Horizontal leg press - max in 1 min: 59 reps at 140lbs Pull ups - max in 1 min: 32 reps (pretty weak) Bike 3 min Military Press - max in 1 min: 58 reps at 55 lbs Lunges - max in 1 min: 89 reps each leg Biceps curls - max in 1 min: 35 reps with 15 lbs dumbbells Bike 3 min Triceps extensions - max in 1 min: 45 reps with 30lbs Leg extensions - max in 1 min: 73 reps at 35lbs Leg curls - max in 1 min: 40 reps at 35lbs Sit ups 2 minutes Crunches 2 minutes Stretch __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-13-2011, 11:22 AM	#65
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	I did Tabata intervals again today (20 sec of work followed by 10 sec of rest repeated 8 times). Squats (18,18,18,18,18,18,18,18) Bike Sit ups (22,22,24,23,24,25,26,24) Pull ups (13,12,12,12,12,12,2,12) Push ups (18,18,18,18,17,17,16,16) Stretch __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-14-2011, 09:40 AM	#66
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	I took it easy today 30 min HIIT cardio: 10 min treadmill 10 min elliptical 10 min arm bicycle 250 abs __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-17-2011, 01:05 PM	#67
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	4 miles brisk walk Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times) Squats (24,23,22,22,22,22,22,22) Pull ups (10,10,10,10,10,10,10,10) Sit ups (25,25,25,25,25,25,25,25) Push ups (20,20,20,20,20,20,20,20) __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-18-2011, 01:41 PM	#68
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	10 min treadmill Shoulder press 22x15 33x12 44x12 66x10 Triceps pressdowns (V Bar) 50x15 60x15 65x10 70x10 Lateral raises (machine) 22x10 33x12 39x10 44x20 Triceps extensions (rope) 50x15 55x15 60x10 65x10 Rear delts flys (machine) 22x12 24x12 26x10 33x8 Reverse triceps 55x15 60x15 65x12 70x10 Shrugs 18x15 22x12 24x10 31x10 Dips 4 sets of 20 reps Frontal raises 18x10 22x10 24x8 26x8 __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-19-2011, 10:23 AM	#69
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	10 min treadmill followed by kind of a fight gone bad Smith machine max reps in 1 min 53 reps - 65 lbs Horizontal leg press max reps in 1 min 56 reps - 165 lbs Pull ups max reps in 1 min 30 Bike 3 min Shoulder press max reps in 1 min 50 reps - 55lbs Lunges max reps in 1 min - 80 each leg Biceps curls max reps in 1 min - 40 reps - 15lbs Bike 3 min Leg extensions max reps in 1 min - 64 reps - 44lbs Triceps dumbbell extensions max reps in 1 min - 60 reps - 22lbs Situps 80 reps in 1 min Reverse crunches 44 reps in 1 min Stretch __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-21-2011, 11:10 AM	#70
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	I'm gonna take this week-end off (I work both days anyway). The knee is swollen and I can't bend it. It sucks but I hit the gym earlier to do 12 sets of 8 pull ups, 10 push ups and 10 lat pulldowns (low weight: 70lbs). The slowest set was 1'20", the fastest 1'01". Cool down 200 abs __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-24-2011, 12:09 PM	#71
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	Tabata intervals Warm up 5 min sit bike followed by - Pull ups - Bike - Sit ups - Push ups - Clean & Press Cool down 5 min bike and stretch __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-27-2011, 12:11 PM	#72
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	My knee is less swollen and less sore. Bike 3 minutes followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated eight times) Squats (I took it easy on those, I don't want to force it on the knee): 19,19,19,19,19,20,20,20 Pull ups: 10,10,10,10,10,10,10,10 Sit ups: 20,20,20,20,20,24,24,24 Push ups: 24,24,24,22,22,22,22,20 Bike 3 min and stretch __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

10-27-2011, 10:02 PM	#73
Darkness Moderator Join Date: Apr 2011 Location: The Nefarious AAS Underworld Posts: 5,628	What did you do to your knee MG?

11-02-2011, 12:18 PM	#75
millenium girl Moderator Join Date: Apr 2006 Posts: 3,147	10 min HIIT stationary bike followed by 10 sets of 5 pull ups, 10 push ups and 15 squats. I started at 15:21 and finished at 15:32. Cool down: 150 abs and stretch for IBTS. __________________ Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com

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