MG's Training Log

AM - 20 min arm bicycle

PM - back

Lat pulldowns
45x15
55x15
65x12
70x10

Seated rows
40x10
50x10
60x10
70x10

One arm rows
22x15
26x12
30x10
35x8

Pull ups
4 sets of 10 reps
 
AM - 20 min arm bicycle

PM -

Horizontal leg press
115x12
140x12
165x12
240x12

Seated calves
70x15
75x15
80x15
85x15

Adductors/abductors
55x15
60x15
65x15
70x15

I'm gonna take a short break until I get the results of the MRI because my neck really hurts right now and I don't want to make things worse.
 
Number-LL said:
How long of a break are you taking?
Click to expand...

I didn't take any :unno: I did 40 min arm bicycle on Saturday.
I didn't work out yesterday because work got in the way.
I will take a 3-day break in August when I travel to London.


AM - 20 min arm bicycle

PM - back and bis

Reverse lat pulldowns
75x15
80x15
85x15
90x12

Pull ups
4 sets of 15 reps

One arm rows
20x12
22x12
26x12
30x10

Spider curls
15x15
18x12
20x12
22x12

Cable curls
20x15
25x12
30x12
35x8

Tomorrow will be cardio only.
 
Warm up - 5 min treadmill

Legs

Horizontal leg press
176x15
242x15
264x15
287x12 (PB)
309x10 (PB)

Seated leg curls
55x15
60x12
65x12
70x12
75x10

Squats
130x15

Seated calves
55x15
65x15
75x12
85x10

Abductors/adductors
55x20
65x15
75x15
85x12
 
Seated laterals
16x15
22x15
27x15

Seated press
25x15
35x15
45x15

Rear delt flyes
15x15
25x15
35x15

Triceps press downs
40x15
45x15
50x15
55x15

Triceps extensions
40x15
45x15
50x15
55x15
 
Yesterday all I did was 30 min arm bicycle.

Today

AM - 20 min arm bicycle

PM - chest and back

Chest press
55x15
50x15
65x15

Vertical press
75x15
85x15
99x15

Pull overs
22x15
26x15
30x15

Lat pulldowns
65x15
70x15
75x15
80x15

Pull ups
4 sets of 15
 
AM - 20 min arm bicycle

PM - 20 min treadmill - 4.5 mph - 12% incline - 235 cal burnt
350 crunches

Abductors/adductors
25x25
35x20
45x20
55x20
65x15
 
Today I tried something that I hadn't done in months -- a fight gone bad (max reps in 1 minute of each exercise)

Chest press - 48x50
Push ups - 50
Pull ups - 35 (I had no strength at all today)
Air squats - 50
Shoulder press - 45x40
Triceps extensions - 52x22
Biceps curls - 34x25
Crunches - 55
Reverse crunches - 43

20 min arm bicycle

Shitty workout because of the hot weather -- I was snacking for air. I'll do better next time.
 
Short back workout today

Seated rows
66x15
77x12
88x12
99x10

One arm rows
22x15
33x12
38x10
44x8

Close grip pulldowns (workstation)
110x10
132x10
143x10
154x8
 
Today I did some cross fit

4' of situps
2' of push ups
2' of flutter kicks
1' of pull ups

I finished with 10' treadmill (cardio profile - 4.5mph) - 121 cal burnt
 
20 min arm bicycle

Lat pulldowns to the front
65x15
75x12
85x12
95x10

Seated rows
60x15
70x12
75x12
80x10

Back extensions
25

Spider curls
18x15
20x12
22x10
24x8

300 crunches
 
Yesterday I did 20 min arm bicycle in the morning and 30 min treadmill in the afternoon (12.5% incline, 4.5mph).

Today I did sets of Barbara (5 rounds of 20 pull ups, 30 push ups, 40 abs, 50 squats). Time is irrelevant.
 
I took a short break while in London but I'm back in the gym now.

Back/bis

Seated rows
77x12
88x12
99x10
110x6 (PB)

Close grip pulldowns (workstation)
110x12
132x10
143x10

1 arm rows
22x12
27x10
33x10
38x10

Curling machine
33x10
44x12
55x8

1 arm pulley curls
20x15
25x10
30x8
 
5 min treadmill

Legs

Horizontal leg press
198x12
242x15
287x12
330x15

Leg extensions
35x12
45x12
55x8
65x8

Leg curls
40x10
60x10
70x10
85x10

Abductors/adductors
45x20
55x20
65x20
75x20

Stretch
 
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