MG's Training Log

[millenium girl]

Re: MG's Training Log

Sorry, I didn't post my log for a while ....

Wednesday Sept 8, 2010

Today I was supposed to do back and bis but my back was terribly sore this morning and I went to the chiro before hitting the gym. He told me to listen to my body and wait a couple of days before doing back exercises.

10 min brisk walking

Leg extensions
22x10
33x12
44x12
55x10

Seated Leg Curls
55x12
70x10
75x8
85x6

Horizontal Leg Press
176x12
187x8
220x10
242x8

Seated Calves
66x20
77x15
88x15
99x12


It's the 1st time that I hit the legs a little harder since the injury. I didn't feel any pain today but yesterday, the "control" doctor at work asked me to squat (body weight squats) and I was so keen on showing him that I could do my job that I did a full squat and the pain was really bad

[millenium girl]

Re: MG's Training Log

15 min stationary bike
12 min HIIT treadmill

Leg extensions
22x12
33x12
44x10
55x8

Seated Leg Curls
55x15
60x12
70x10
85x10

Horizontal Leg Press
176x15
198x12
220x10

Abductors/Adductors
66x30
77x25
88x20

Seated Calves
44x30
55x25
66x20
77x15

I didn't want to put too much stress on the knee but I really need to strengthen my quads and that's why I keep doing legs despite what the doctor said.

[millenium girl]

Re: MG's Training Log

Monday Sept. 20th, 2010

15 min stationary bike

Smith Machine Press
66x12
88x10
97x8

Triceps pressdowns (rope)
50x15
60x12
65x12

Incline Press
55x15
66x12
77x10

Triceps pressdowns (V Bar)
65x15
70x12
75x12

Vertical Press
88x15
132x12
176x12

Triceps Extensions
50x15
60x12
70x12

Cable Crossovers
25x15
30x12
35x10

PM
30 min arm bicycle

[millenium girl]

Re: MG's Training Log

I had health issues and even if I didn''t post my log for a while, I kept working out but differently. I listen to my body and when I work double shifts and week-ends, I do light cardio and hit the weights two to three times a week.

Monday Oct. 18, 2010

I worked shoulders and tris in supersets today

10 min treadmill

Shoulder Press
44x15
66x12
77x10

Triceps Pressdowns (V-Bar)
50x15
60x12
70x12

Lateral Raises
38x15
44x12
50x10

Triceps Extensions
50x15
60x15
70x12

Rear Delt Flys
18x12
20x12
22x12

Dips
3 sets of 20 reps

[millenium girl]

Re: MG's Training Log

Monday Nov. 1st, 2010

Lat pulldowns to the front
66x15
77x12
99x10
110x8

Seated Rows
66x15
88x12
110x10
121x8

One arm rows
33x15
44x12
55x10

Leg Extensions
33x12
44x10
55x10

Horizontal Press
176x12
198x10
220x10

Lying leg curls
16x12
22x10
27x10

It was the first time that I did legs since my knee injury and everything was going really smoothly until I had this crazy idea to finish it by doing calves .. that was the most stupid thing to do because of my broken toe. I was in so much pain after one set that all I could do was .. 250 abs

[millenium girl]

Re: MG's Training Log

12 min stationary bike

Leg extensions
44x20
55x15
77x12

Horizontal Leg Press
115x20
140x15
165x15
(I tried 190lbs but couldn't do it)

Leg Curls
33x15
55x10
66x6

Lat Pulldowns to the front
40x15
60x12
70x10

One Arm Dumbbell Rowing
31x12
35x10
40x10

[ROAD WARRIOR]

Re: MG's Training Log

I salute your dedication, wanna pass some over here? Nothing seems to shut you down; injuries, work, life...nice job, sister!

[millenium girl]

Re: MG's Training Log

I salute your dedication, wanna pass some over here? Nothing seems to shut you down; injuries, work, life...nice job, sister!

Why ... thank you, ROAD WARRIOR. A guy checking out my log is always making my day!
I feel guilty when I don't get my daily dose of exercise (cardio or weights). I need those endorphins to feel good.

I walked 5 miles yesterday ...

10 min arm bicycle

Dumbell Press
22x12
24x10
26x8

Upright Rows
40x15
45x12
50x10

Single Dumbell Front Raises
26x10
31x10
35x8

Dumbell Shrugs
26x12
31x10
35x10

Rear Delt Flys
22x10
24x10
26x6

200 abs

[millenium girl]

Re: MG's Training Log

Stationary bike 10 min

Dumbbell squats
26x15
31x12
35x10
40x8

Leg Extensions
33x12
44x12
66x10

Leg Curls
33x12
44x12
66x10

Horizontal Leg Press
90x15
110x12
140x10
190x8

[ROAD WARRIOR]

Re: MG's Training Log

Why ... thank you, ROAD WARRIOR. A guy checking out my log is always making my day!
I feel guilty when I don't get my daily dose of exercise (cardio or weights). I need those endorphins to feel good.

You are quite welcome. Seeing what people are doing in the "real world" helps me out a lot, as we all know "life" sometimes gets in the way of what we really want to do and accomplish in our work out goals. When I see people like you who work through injuries, work schedules, etc, it motivates me to get my fat azz off the couch and hit the gym. lol And for the record, I had an awesome leg workout today...I know I accomplished something because I'm walking around like I have a load in my drawers!

[millenium girl]

Re: MG's Training Log

And for the record, I had an awesome leg workout today...I know I accomplished something because I'm walking around like I have a load in my drawers!

Gotta love leg days ... I can hardly walk today lol ..

I walked 5 miles yesterday (that's good cardio .. especially in the snow).

12 min arm bicycle

Lat pulldowns to the front
30x15
50x12
60x12
70x8

Reverse Lat Pulldowns
30x15
50x12
60x12
70x8

One Arm Dumbbell Rows
26x12
31x12
35x10
40x8

[millenium girl]

Re: MG's Training Log

15 min arm bicycle

Vertical Chest Press
77x12
88x10
99x10

Pec Deck
55x12
66x10
77x6

Smith Machine
65x15
70x12
75x8
78x6

Pull Overs
31x12
35x10
40x8

200 abs

[millenium girl]

Re: MG's Training Log

AM: walked 4 miles.

PM
15 min arm bicycle

Lat pulldowns to the front
66x15
110x15
121x10

Reverse Grip lat pulldowns
88x15
121x12
132x10

1 arm rows
26x15
31x12
35x10
40x6

I'm still coughing and a bit tired but the strength is coming back and I guess that's good news. I'm gonna take another day off tomorrow.

[millenium girl]

Re: MG's Training Log

I relaxed all week-end, did a some walking: 6 miles on Saturday, 5 miles yesterday.

I felt more energetic this morning. Warm up was 3 miles brisk walking and 15 minutes arm bicycle.

I tried something different, lighter weights, higher reps and a last (killer) set of at least 20 reps with a very light weight (a variant of bigpetefox's blood force trauma routine).

Pec deck
44x20
55x15
66x10
33x30

Lat pulldowns
66x20
77x15
88x12
60x30

Pullovers
30x10
35x10
40x8
26x30

One arm rows
30x10
35x10
40x8
26x25

Vertical Press
55x20
66x15
77x15
44x30

Reverse grip lat pulldowns
70x15
60x12
50x20
40x25

200 abs

[millenium girl]

Re: MG's Training Log

I walked 3 miles yesterday.

Today's warm up consisted of brisk walking (4 miles) and 15 min arm bicycle.

Seated Press (machine)
50x10
60x10
70x8
40x25

Dumbbell Press
20x12
22x12
24x8
18x20

Dumbbell Shrugs
26x15
31x12
35x10
20x20

One arm lateral raises
17x10
20x10
22x8
15x20