MG's Training Log

millenium girl

millenium girl

Moderator
I tried something new today ... the 20 min circuit workout.

The goal is to do a max of reps of bench press, squats, pull ups, military press, lunges, biceps curls, triceps extensions, leg extensions, leg curls in 1 minute, sit ups and crunches for 2 minutes and 2x3 minutes of jog or bike in between. To do a max of reps you need to stick to light weights.

I did

Bench press (I used the Smith Machine since I can't bench without a spotter)
45x50

Squats (I used the horizontal press this time to spare my knees a bit)
50x150

Pull ups
32 reps

Stationary bike 3 min

Military press (at the Smith Machine)
60x50

Lunges
80 reps each leg

Biceps curls
35x15

Stationary bike 3 min

Triceps extensions
40x30

Leg extensions
69x44

Leg curls
60x33

Sit ups
134 in 2 minutes

Crunches
85 reps in 2 minutes

Stretch

I crawled back to my apartment afterwards ....
 
Wednesday August 3rd, 2011

10' arm bicycle
10' sit bike

Shoulder Press (machine)
55x10
60x10
65x10

Triceps pressdowns
35x10
45x10
55x10

Dumbbell Press
18x10
20x10
22x10

Triceps extensions
26x10
31x10
35x10

Upright rows
40x10
50x10
55x10

Reverse peck deck
44x10
55x10
66x10

Dips
4 sets of 10

I still have no energy. I have a doctor appointment tomorrow afternoon. I'm sure he will tell me to keep working out but maybe 3 times a week instead of 6.
 
Thursday August 4th, 2011

I'm still sore ... but hit the gym anyway.

Warm up 10 min stationary bike

12 sets of

- 10 assisted pull ups
- 10 push ups
- 10 dips (between benches)

in 13'31"

Cool down 250 abs and stretching
 
millenium girl said:
Thank you John, it's always a pleasure to see you at a board :)



Yes I do, Darkness but I think that I'm gonna go back to a 3-day split and do cardio on off days, what do you, guys, think?
Click to expand...

I dont know that much about you. I am kinda an ectomorph, so I cant add any considerable size beyond a max of 4 day split. I leaner on a 6 day. What kind of body do you have and what are your current goals?
 
Darkness said:
I dont know that much about you. I am kinda an ectomorph, so I cant add any considerable size beyond a max of 4 day split. I leaner on a 6 day. What kind of body do you have and what are your current goals?
Click to expand...
I'm 5ft7, weight between 145 and 147lbs. I lift for fun and to stay healthy. Lean mass is what I want but I'm 45+ and it's hard to be as lean/ripped as I used to be.

I did the 300 reps workout today: 10 exercises 10 reps of each in 3 rotations without rest. I think I have a pinched nerve or something.

Inverted rows
Lateral raises (machine - 33,38,44)
Cable crossovers (25,30,35)
Peck Deck (55,65,75)
Frontal raises (using a 15lbs plate)
Hanging leg raises
Pike sit ups
Horizontal leg press (176,198,220)
Clean & Press (44lbs)
Hyperextensions
 
Darkness said:
300 reps! NIIIICE!

For me to stay leaner I would do what you are doing.
Click to expand...

Thank you Darkness!

20 min stationary bike

Shoulders and tris in supersets - no rest between sets

Shoulder press
33x12
44x10
55x10
65x10

Triceps extensions
40x12
50x10
60x10
65x8

Lateral raises (machine)
27x12
33x10
38x10
44x8

Triceps pushdowns
50x10
55x10
60x10
65x8

Db shrugs
18x10
22x10
26x10
31x10

Triceps reverse
50x12
60x10
70x10
75x10

Upright rows (using the low pulley)
40x10
45x10
50x10
55x8

Dips
4 sets of 15
 
Over the years I've learned volume training is what works for me.
I need to have heavy low rep sets as well as higher rep moderate weight sets in every workout. I do my higher rep sets at beginning of each exercise, I have found that this greatly reduces risk of injury. I like to train 5-6 days a week.
 
liftsiron said:
I do my higher rep sets at beginning of each exercise, I have found that this greatly reduces risk of injury. I like to train 5-6 days a week.
Click to expand...

I used to do 15 reps to start with but a guy at another board told me that I shouldn't exceed 10 reps - not sure why. What's your split like, lifts?


5 min stair climber, 5 min treadmill

Smith - flat
55x12
65x10
75x10

Vertical press
77x12
88x10
99x10

Pec Deck
55x12
66x10
77x10

Pull overs
31x12
35x10
40x10

My back is still sore - that's why I stick to lighter weights for the Smith and the pull overs.
 
20' stationary bike (on an empty stomach)

Back and bis in supersets (no rest between sets)

1 arm rows
22x10
33x10
44x10

Db curls
16x10
18x10
22x10

Lat pulldowns (2 sets lat pulldowns to the front, two sets reverse lat pulldowns)
66x10
77x10
88x10
99x10

Low pulley curls
35x10
40x10
45x10
50x10

Seated rows
77x10
88x10
99x10
110x10

Spider curls
13x10
18x10
22x10
 
Warm up 20' stationary bike

Smith Flat
45x10
65x10
75x10
80x8

Vertical press
55x10
65x10
75x10
88x10

Incline
61x10
65x10
72x10
75x10

Pec deck
55x10
65x10
77x8

Hyperextensions 4 sets of 20 (still trying to loosen up the back ...)

Cool down 10 min treadmill
 
Darkness said:
How is your back doin MG? I'm gonna PR deadlifts today like an idiot.
Click to expand...
Back is a little better but still "cramped". I'm seeing the physical therapist again on Wednesday.

Warm up 20' HIIT stationary bike

Inverted rows
Seated lateral raises (38,44,50)
Lat pulldowns to the front (66,88,110)
Cable crossovers (25,30,35)
Horizontal leg press (176,198,220)
Clean & Press (40,40,40)
Frontal dumbbell raises
Hyperextensions
Hanging leg raises
Pike sit ups

10 exercises, 10 reps of each in 3 rotations without rest.

Cool down 20 min treadmill
 
Darkness said:
I tried the PR but failed like a plane shot out of the sky. Just got the same lil 625 as last week. Darkness is sad, but is not hobbling about like a troll :)
Click to expand...

Keep trying! Don't be sad, you're a (sexy) beast!

10' arm bicycle
10' treadmill

Dumbbell curls
15x10
18x10
20x10
22x10

Triceps (dumbbell) extensions
22x10
26x10
31x10
35x10

Low pulley curls
35x10
40x10
45x10
50x10

Triceps reverse
40x10
45x10
50x10
55x10

Spider curls
15x10
18x10
20x10
22x10

Triceps press downs
30x10
35x10
40x10
45x8

Dips
1 set of 50 reps

300 abs

I'm taking a day off tomorrow .... (physiotherapy).
 
3 mile walk
10' arm bicycle

Seated press
45x15
50x12
55x10
60x8

Reverse pec deck
45x15
55x12
65x10
75x8

Dumbbell press
18x15
20x12
22x10
26x6

Shrugs
26x15
31x12
35x10
40x8
 
I wasn't feeling well this morning, so I took it easy.

Treadmill 10'

50 pull ups
100 push ups
150 lunges (75 each leg)
Wall squats 3 minutes

I hope that the sinus infection will subside and that I'll be able to hit the gym tomorrow
 
4 miles walk

Seated rows
75x10
85x10
95x10
110x8

Lateral raises (machine)
33x10
39x10
45x10

Lat pulldowns
75x10
85x10
110x10
121x8

Shoulder press
35x12
45x12
65x10

Hyperextensions
3 sets of 20

Upright rows
30x12
40x12
50x10
55x8

One arm rows
22x10
45x10
55x8

250 abs
 
All I did yesterday is taking a brisk 4-mile walk (just enough to break up a sweat). I was sore and feverish.

10 min treadmill

Smith machine flat
65x12
75x10
79x10
88x8

Incline press
61x10
65x10
77x10
83x7

Vertical press
88x12
132x10
198x10

Cable crossovers
25x12
30x10
35x8

Decline press
65x12
75x12
88x10
99x8
 
Darkness said:
Hows the old back MG?
Click to expand...
Much better now, thank you Darkness :)
I'm still a bit under the weather (bad cold).

10' arm bicycle

Biceps curls
15x12
18x12
20x10
22x10

Triceps kickbacks
15x12
18x12
20x10
22x10

Low pulley curls
44x12
55x10
65x10

Triceps reverse
65x12
70x10
75x8

Spider curls
15x12
18x10
20x10
22x8

Dips
25,20,20,20

200 Abs
 
Warm up: 2,5 miles walk + 10 minutes arm bicycle

Chest and back

Smith machine flat
60x12
65x10
70x10
75x10

Lat pulldowns
80x12
85x10
110x10
132x8

Vertical press
75x12
88x10
99x10
110x10

Reverse lat pulldowns
85x12
90x10
110x10
132x8

Pull overs
31x12
35x10
40x8
44x6

1 arm db rows
26x12
31x10
35x10
40x8
 
Today's workout was a 5 miles walk as a warm up followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. The slowest set was 1'13", the fastest 58".

Cool down: 250 abs
 
Pretty intense workout MG! I'm glad your back is better.

If you have really bad cramping, drink a couple ounces of Tonic water. Quinine gets rid of even severe cramps in a matter of minutes.
 
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