MG's Training Log

AM - Chest, shoulders and tris

Chest press
55x12
72x10
77x8
83x8

Incline press
55x10
61x10
72x8
77x10

Cable crossovers
20x10
25x10
30x8
35x6

Military press
45x12
55x10
65x8
77x6

Upright rows
50x10
60x10
65x10

Shrugs
65x10
70x10
75x10

Triceps extensions
40x12
50x10
55x10

Triceps pressdowns
50x10
55x10
65x10

PM - I was feeling a bit down today so I hopped on the treadmill for 30 min cardio (+ 5 min cool down) at 4.5 mph - 10.5% incline - 399 calories.
 
AM - 30 min (+ 5 min cool down) cardio on the treadmill - fat burn profile - at 4.0 mph: 235 calories burned

PM - 3 rounds for time of 50 squats, 30 pull ups, 40 push ups and 50 abs. I finished in 12'24. I couldn't go below 4' per round.
12 minutes treadmill - 10.5% incline, 4.5 mph - 126 calories
 
AM - back and bis

Seated rows
77x12
88x10
99x10
110x8

One arm rows
22x12
33x12
44x10
55x8 (PB)

Hyperextensions
4 sets of 10 with 22lbs

Biceps curls
22x12
33x10
44x10
55x8

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

Wrist curls/reverse wrist curls
4 sets of 15

PM - 30 min (+ 5 min cool down) on the treadmill - 4mph - 10.5% incline - 326 calories burned
 
Leg extensions
44x12
55x12
66x10
77x10

Horizontal leg press
140x12
165x12
190x12
215x12

Leg curls
22x12
33x10
44x8 (didn't push heavier b/c of the sciatica/pinched nerve)

Seated calves
55x12
66x12
77x12
88x12

Abductors/adductors
44x12
55x12
66x12
77x12

30 min treadmill (+ 5 min cool down) at 4mph - 12.5% incline - 352 calories burnt
 
Short but intense workout this afternoon - sets of Helen - 3 rounds for time of run 1', 1.5 pood kettle bell swing x 21, pull ups 12 reps

1st round 3'14
2nd round 3'12
3rd round 3'10

15 min treadmill (+ 5 min cool down) at 4mph - incline 13% - 256 calories burnt
 
That pinched nerve is a real pain. I've been trying to workout around it for a week now but the pain is still there. I will see the physical therapist again tomorrow and might make an appointment for a deep muscle tissue massage too.

Today was cardio/abs

30 min (+ 5 min cool down) treadmill - first 15 min on the cardio profile - that was boring (max incline 6%) so I switched to manual for the other 15 minutes - incline 10.5% - speed 4.5 mph - calories burnt 306. I finished with 300 abs.
 
Today I did tabata intervals - 20" of work followed by 10" of rest repeated 8 times of the following exercises: pull ups, push ups, squats. Sprints of 2 min on the treadmill in between sets.

Round 1 - 10 pull ups, 24 push ups, 22 squats
Round 2 - 10 pull ups, 24 push ups, 23 squats
Round 3 - 11 pull ups, 24 push ups, 23 squats
Round 4 - 11 pull ups, 24 push ups, 23 squats
Round 5 - 11 pull ups, 24 push ups, 23 squats
Round 6 - 11 pull ups, 24 push ups, 22 squats
Round 7 - 10 pull ups, 24 push ups, 22 squats
Round 8 - 10 pull ups, 24 push ups, 22 squats

I finished with 30 min (+ 5 min cool down) on the treadmill at 4 mph - incline between 10 and 13% - 390 cal burnt

I'm taking tomorrow off because I work a 12 hours shift.
 
I didn't workout yesterday because work got in the way.

Today I did 3 rounds for time of

- 50 squats
- 30 pull ups
- 40 push ups
- 50 crunches

1st round - 4'02
2nd round - 3'53
3rd round - 3'50

I finished with 20 min treadmill at 4mph and an incline between 10 and 13% - 252 calories burnt
 
AM

Horizontal leg press
176x10
198x10
220x10
242x10

leg extensions
35x12
45x10
55x10
65x10

seated leg curls
55x12
65x10
70x10
75x10

seated calves
35x12
45x12
55x12
60x12

abductors/adductors
45x10
65x10
75x10
85x10

20 min treadmill - cardio profile - 4mph - 227 calories

-------

PM

30' treadmill - 4mph - incline between 10 and 11% - 341 calories
 
Chest/shoulders/triceps

Chest press
50x10
61x10
72x10
83x10

Incline press
50x10
61x10
79x10

Cable crossovers
20x10
25x10
30x10

Shoulder press
35x10
45x10
55x10

(I didn't try heavier weights because of the pain in my left shoulder/arm)

Lateral raises
22x10
28x10
33x10
39x8

Upright rows
30x10
35x10
45x10
50x8

Triceps reverse
40x10
50x10
55x10
60x10

Weighted dips
10, 10, 10, 8

I have an ultrasound of the left shoulder this afternoon, I'll see what the results are and will go from there.
------------------
25' treadmill (+ 5' cool down) - 4mph - incline between 9.5 and 14% - 376 calories burnt
 
AM - Back and bis

Lat pulldowns (front)
55x15
77x12
88x10
99x10

Biceps curls
22x15
33x12
44x12

Seated rows
77x15
88x12
99x10

One arm rows
33x12
44x12
55x12
44x8

Wrist curls
3 sets of 15 reps

PM - 25' (+ 5 min cool down) treadmill at 4mph - 10 to 14% incline - 392 calories burnt

Not sure it was a good idea to do back and bis now that I have a rotator cuff and biceps tendonitis. I was in pain after that workout.
 
AM

30 min cardio on an empty stomach (treadmill, 4mph, incline between 10 and 14%) - 366 calories burnt

Adductors/abductors
55x20
70x20
77x20

Seated calves
45x15
55x15
60x15

PM

3 rounds for time of 50 squats, 30 pull ups, 40 push ups and 50 crunches

1st round: 4'09
2nd round: 4'03
3rd round: 3'59
 
AM - Shoulders and tris (kept it light because of the tendonitis)

Military press
22x15
33x12
44x12
55x10

Triceps extensions (rope)
40x15
45x12
50x10
55x10 (that hurt!)

Shrugs (at the decline press)
55x15
65x15
75x12
80x10

Triceps pressdowns
50x15
55x12
60x12
65x10

Frontal (plate) raises
11x15
15x12
22x10

Cable triceps extensions with V-Bar
50x15
55x12
60x12
65x10

I was so frustrated that I finished with 25 min of treadmill - cardio profile - 4mph - 280 calories burnt

My current weight 141 lb.

PM - 25 min treadmill (+ 5 min cool down) - 4 mph - 10% incline - 318 calories burnt
 
Today was cardio day.

AM

30 min treadmill (+ 5 min cool down) - cardio profile - 391 calories burnt
250 abs

PM

24 min recumbent bike - 120 calories burnt
 
People keep telling me not to lift until my injuries are healed and considering the pain I'm in right now (unable to lift my left arm) I might just do that. I see the doc tomorrow and he already told me on the phone that I need physical therapy. I

This morning I did a bit of legs -- nothing major

Horizontal leg press
190x10
200x10
220x10

Seated calves
60x10
65x10
70x10

Leg curls
65x10
70x10
75x10

Abductors/adductors
80x10
85x10
90x10

30 min treadmill (+ 5 min cool down) - 4 mph - incline between 13.5 and 14% - 403 calories burnt

Hyperextensions (with 22lbs)
4 sets of 15 reps
 
Cardio only day today because of the shoulder/biceps tendonitis

AM

30 min treadmill (+ 5 min cool down) - cardio profile - 4 mph - 365 calories burnt

PM

30 min treadmill (+ 5 min cool down) - 4 mph - incline between 8 and 15% - 356 calories burnt
 
I worked a 12 hours shift today and all I had time for was 20' treadmill (+ 5 min cool down) at 4.5 mph and an incline between 10 and 13% - 355 calories burnt.
 
AM

30 min cardio on the treadmill (+ 5 min cool down) - 4 mph - incline between 11 and 15% - 415 calories burnt

PM

24 min recumbent bike - random profile - level 3 - 142 calories burnt
 
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