MG's Training Log

[millenium girl]

Yesterday's workout was 20 min HIIT cardio and 300 abs.

Chest/shoulders/tris

Pull overs
26x12
31x10
35x10
40x8

Chest press
50x12
55x10
65x10
70x8

Push ups
4 sets of 20

Frontal raises
18x10
20x10
22x10
24x8

Dumbbell swings
26x10
31x10
35x10
40x10

Shrugs (at the decline press)
55x10
65x10
70x10
75x10

Dips
4 sets of 12

[millenium girl]

I worked a 12 hour shift yesterday (11AM-11PM) and didn't get much sleep: my colleague dropped me off at 11:15PM, I watched TV until the Ambien kicked in and went to bed at 11:30PM. I woke up at 4:30AM and couldn't get back to sleep .... I did only 3 sets of 10 reps instead of 4.

Back and bis

Lat pulldowns to the front
77x10
88x10
99x10

One arm rows (I paused at the top - that was easy with the 26lbs but a lot less with the 35lbs dumbbell)
26x10
30x10
35x10

Pull ups
3 sets of 10

Spider curls
15x10
17x10
20x10

Low pulley curls
30x10
40x10
50x10

[millenium girl]

I tried another of those marines workouts (revisited)

2 min elliptical
1 pood kettlebell swings x 21
12 pull ups

x3

Start 15:05:01
Finish 15:15:02

[millenium girl]

Tabata intervals (20" of work followed by 10" of rest of pull ups, push ups, squats and abs) - sprints of 2' on the treadmill in between sets

Pull ups (12/12/12/12/12/11/11/11)
Push ups (22/22/23/24/24/22/21/21)
Squats (22/22/23/24/23/23/22/22)
Abs (20/22/22/22/22/22/21/20)

Start 14:22:00
Finish 15:07:10

I was a bit fried at the end

[millenium girl]

Chest/back

Chest press
45x12 (warm up set)
55x10
66x10
77x10
88x6

Lat pulldowns
66x12
75x10
88x10
99x10

Incline press
55x10
66x10
70x10
77x10

Pull ups
4 sets of 10 reps

Cable crossovers
20x10
25x10
30x10
35x10

Hyperextensions
15, 15, 10, 10

[millenium girl]

Biceps/triceps in supersets

Biceps curls
22x12
33x12
44x10
55x10

Triceps press downs (V bar)
50x12
55x12
60x12
65x12

EZ bar curls
16x12
28x12
33x10
(I had to stop adding weight because my wrists were killing me)

Triceps extensions (rope)
40x10
45x10
50x10
55x8

One arm cable curls
15x12
20x12
25x10
30x10

Weighted dips
4 sets of 15

Reverse wrist curls
4 sets of 15 (low weight)

[millenium girl]

I did sets of Barbara today: 5 rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats for time

Start 10:58:02
Finish 11:18:03

[millenium girl]

Shoulder press
33x12
44x10
55x10
66x10

Rear delt flyes
22x12
26x10
33x10

Shrugs
66x12
77x12
99x10
110x10

Lateral raises
26x12
33x10
38x8
44x6

Upright rows
40x10
50x10
55x8
60x8

[millenium girl]

Today's workout was a fight gone bad revisited

Max reps in 1 minute of bench press, military press, push ups, pull ups, lunges, weighted dips, cable curls, 2 min crunches, 2 min sit ups)

bench - 77x36
military press - 45x32
push ups - 68 reps
pull ups - 35 reps
lunges - 65 reps each leg
weighted dips - 46 reps
cable curls - 40x36
2 min crunches - 96 reps
2 min sit ups - 130 reps

Working out on an empty stomach wasn't a bright idea, I had no strength at all.

I'm gonna take a break from the weights next week and do cross fit.

[millenium girl]

I did AMRAP in 20 min of sets of Cindy today. I did 21 sets but couldn't finish the squats of the last round, only the 5 pull ups and 10 push ups.

[millenium girl]

AM - 2 miles fast walk

PM - sets of Helen revisited (4 min elliptical, 44lbs kettlebell swingsx21, pull ups 12 reps x3)

Start 14:58:55
Finish 15:17:01

I'm taking a day off tomorrow (working a 12 hours shift).

[millenium girl]

After a 12 hour shift and a 6 hours night yesterday I didn't feel like working out at all but did abs:

100 situps
50 flutterkicks
50 leg levers
100 crunches

[Darkness]

It is tough to work out hard after a shift like that.

[millenium girl]

It is tough to work out hard after a shift like that.

Yes it is but I hate to skip a workout.

I did AMRAP in 20 minutes of 12 reps standing shoulder press, 10 pull ups, 12 push ups, 10 dips.

I completed 8 rounds.

Start 14:18:12
Finish 14:38:08

[millenium girl]

Chest/back

Lat pulldowns (front)
66x12
77x10
88x8
110x8

Seated rows
88x10
99x10
110x8
121x6 (PR)

Chest press
66x10
72x10
83x8
94x8 (PR)

Incline press
55x10
66x10
77x8
83x8

Hyperextensions
4 sets of 10