MG's Training Journal

[millenium girl]

Fasted cardio
8,2 kilometers treadmill

3:30h shift at the animal shelter.

11 am

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

[millenium girl]

Fasted cardio
1:20h arm bicycle

Bench press 3x10
Upright rows 3x10
Decline db fly 3x10
Decline db fly stretch 2x30 sec
Band rear delt fly 3x20
Hanging lat stretch 2x30 sec
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec

[millenium girl]

Fasted cardio
1:15h arm bicycle

Leg press 6x5
Quad stretch 2x30 sec
Db overhead tricep extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
SLDL stretch 2x30 sec
Dips between benches 2x25
Band tricep stretch 2x30 sec
Cable double bicep curls 3x15
Band bicep stretch 2x30 sec

[millenium girl]

Fasted cardio
1:15h arm bicycle

Hip thrusts 4x10
SLDL stretch 2x30 sec
Quad stretch 2x30 sec
Close grip bench press 4x10
EZ bar curls 3x10
Overhead single arm db extensions 3x10
Band tricep stretch 2x30 sec
Zottman curls 3x20
Band bicep stretch 2x30 sec
Forearm db twists 4x10

[millenium girl]

Fasted cardio
1:15h arm bicycle

Reverse grip bench press 4x10
Bent over db rows 3x10
Upright rows 3x10
Hammer strength decline press 2x10
1x16
Incline db fly stretch 2x30 sec
Lat pulldowns 3x8
Hanging lat stretch twists 2x30
Hammer strength side lat raises 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
Abs

[millenium girl]

Lazy weekend
Both Saturday and Sunday 1:30h arm bicycle

Fasted cardio
1:15h arm bicycle

Bench press 4x10
Arnold press 3x10
Db fly 2x25
Db fly stretch 2x30 sec
Inverted rows 2x20
Hanging pull up stretch 2x60 sec
Band reverse fly 2x25
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the neck shoulder stretch 30 sec

[millenium girl]

Fasted cardio
1:15h arm bicycle

Bloodwork

Leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 sec
Triceps resistance band extensions 2x25
Double overhead db extensions stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50, 1x25, 2x10

[millenium girl]

Fasted cardio
1:15h arm bicycle

SLDL 4x15
SLDL stretch 2x30 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x25
Band tricep stretch 2x30 sec
Hammer curls 3x15
Band bicep stretch 30 sec

[Wheyrage]

Great journal MG.

[millenium girl]

Great journal MG.

Thank you Rage. I’m really happy to see you back. I wish you a Merry Christmas

Fasted cardio
1:15h arm bicycle

Bench press 3x10
Pull-ups 2x8
Upright rows 3x10
Decline db flys 3x10
Decline db fly stretch 2x30 sec
Band rear fly 3x20
Hanging lat stretch 2x30 sec
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec

[Kluso]

Merry Christmas MG!

[millenium girl]

Merry Christmas MG!

Thank you Kluso. I wish you a Happy and Healthy 2022

Fasted cardio
1:15h arm bicycle

Hip thrusts 4x10
SLDL stretch 2x30 sec
Quad stretch 2x30 sec
Close grip bench press 4x10
EZ bar curls 3x10
Overhead single arm db extensions 3x10
Band tricep stretch 2x30 sec
Zottman curls 3x20
Band bicep stretch 2x30 sec
Forearm db twists 4x10

[millenium girl]

Fasted cardio
1:15h arm bicycle

Leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 sec
Triceps resistance band extensions 2x25
Double overhead db extensions stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50, 1x25, 2x10

[Roughrydr]

Good to see you hard at it MG. You are an awesome woman.

[millenium girl]

Fasted cardio
45 min arm bicycle, 30 min crosstrainer

Bench press 4x10
Dumbbell rows laying on incline bench 3x10
Behind the back shrugs 4x10
Incline reverse grip dumbbell press 3x20 (difficult because of my left shoulder issue)
Incline dumbbell fly stretch 60 seconds
Inverted rows 3x10
Hanging pull up stretch 60 seconds
Side delt raises superset 3x10
Band handcuff stretch 60 seconds
Hands behind the back shoulder stretch 30 seconds

Happy New Year guys