MG's Training Journal

Cardio
40 min arm bicycle
36 min treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Triceps kickbacks
Overhead extensions
Shoulder press
Reverse flys
Chest press
Flyes
Lat pulldowns
Seated rows
Leg extensions
Standing leg curls
Calf raises
Hip abduction
Adductors

This afternoon I will go for
 
Fasted cardio (at 3:30am)
30 min arm bicycle
30 min treadmill

Chest
3x10

Push ups
Decline db press
Incline flyes
Incline bb press
Cable crossovers
Pullovers
 
Cardio
55 minutes arm bicycle

Bis/tris in supersets
3x10

Barbell curls
Kickbacks
Hammer curls
Overhead extensions
One arm concentration curls
Dips
Alternate dumbbell curls
Spider curls
Pushdowns
 
Fasted cardio
55 minutes arm bicycle

Resistance band workout
1x30

Side curls
Hammer curls
Kickbacks
Pushdowns
Chest press
Flyes
Lat pulldowns
Seated rows
Shoulder press
Reverse flys
External rotations
Lunges
Leg extensions
Leg curls
Calf raises
 
Fasted cardio
55 minutes arm bicycle

Back
3x10

Deadlifts
Good mornings
T-bar rows
One arm rows
Seated rows (reverse grip)
Lat pulldowns (reverse grip)
Reverse flys
 
MindlessWork said:
Been a while and hope all's well with you MG!
Click to expand...
MW! Long time no see indeed. I?m still working out despite injuries and my old age :D
What have you been up to?

Fasted cardio
45 minutes arm bicycle

Resistance band workout
1x30

One arm concentration curls
Hammer curls
Triceps kickbacks
Overhead extensions
Lat pulldowns
Seated rows
Shoulder press
Reverse flys
External rotations
Chest press
Pullovers
Lateral walks
Leg extensions
Leg curls
Calf raises

I?m doing volunteer work at an animal rescue close to home. I love it.
It?s better for my lower back and knee than working at the hospital especially now that I?m in pain.
 
millenium girl said:
MW! Long time no see indeed. I?m still working out despite injuries and my old age :D
What have you been up to?

Fasted cardio
45 minutes arm bicycle

Resistance band workout
1x30

One arm concentration curls
Hammer curls
Triceps kickbacks
Overhead extensions
Lat pulldowns
Seated rows
Shoulder press
Reverse flys
External rotations
Chest press
Pullovers
Lateral walks
Leg extensions
Leg curls
Calf raises

I?m doing volunteer work at an animal rescue close to home. I love it.
It?s better for my lower back and knee than working at the hospital especially now that I?m in pain.
Click to expand...

I'm doing great, thanks and I'm still in the training game even though I'm older now.

Awesome...I know you loved animals so that's a nice place to work.

Nice workout plan and hopefully you'll get less pain.
 
MindlessWork said:
I'm doing great, thanks and I'm still in the training game even though I'm older now.

Awesome...I know you loved animals so that's a nice place to work.

Nice workout plan and hopefully you'll get less pain.
Click to expand...

Thank you, I?m happy you?re back on peak.
Getting old sucks ?

Fasted cardio
60 minutes arm bicycle

Chest
3x10

Push ups
Incline bb press
Incline dumbbell flyes
decline close grip db press
Pullovers
Cable crossovers
 
This weekend was cardio only 1h arm bicycle both Saturday and Sunday.

Today

Fasted cardio
60 minutes arm bicycle

Arms
3x10

Barbell curls
Kickbacks
Alternate dumbbell curls
Overhead extensions
One arm concentration curls
Dips
Hammer curls
Triceps pressdowns
Wrist curls
Spider curls
 
Fasted cardio
55 minutes arm bicycle

Resistance band workout
1x30

Biceps curls
Hammer curls
Overhead extensions
Kickbacks
Chest press
Flyes
Reverse grip lat pulldowns
Reverse grip seated rows
Shoulder press
Upright rows
Hip abduction
Calf raises
Adductors
 
Fasted cardio
55 minutes arm bicycle

Resistance band workout
1x30

Biceps curls
Kickbacks
Hammer curls
Overhead extensions
Chest press
Flyes
Cable crossovers
Lat pulldowns
Seated rows
Shoulder press
Reverse flys
External rotations
Good mornings
Abductors
Adductors
Calf raises
 
Fasted cardio
45 minutes arm bicycle

Chest
3x10

Diamond push ups
Chest press
Incline flyes
Pullovers
Decline close grip barbell press
Incline dumbbell press
Cable crossovers

PM
15 min crosstrainer (my new toy)
 
Roughrydr said:
Hey MG. Good to see your still hard at it. You put me to shame. Easily
Click to expand...
Hey stranger, did you stop working out?
This weekend was cardio only.
1h arm bicycle on Saturday
1:30h arm bicycle on Sunday

Today

Fasted cardio
55 minutes arm bicycle

Back
3x10

SLDL
T bar rows
1 arm rows
Reverse flys
Seated rows
Lat pulldowns
Good mornings
Reverse grip seated rows
Reverse grip lat pulldowns
 
Fasted cardio
70 minutes arm bicycle

Resistance band workout
1x30

Chest press
Flys
Cable crossovers
Pullovers
Lat pulldowns (reverse grip)
Seated rows (reverse grip)
Shoulder press
External rotations
Biceps curls
Hammer curls
Kickbacks
Overhead extensions
Leg extensions
Leg curls
Calf raises
Hip abduction
Adductors
 
MindlessWork said:
Great keeping on track and hope all's well with ya!
Click to expand...
MW ? getting old sucks. I try to work out around injuries.

Cardio
45 minutes arm bicycle

Bis and tris in supersets
3x10

Barbell curls
One arm tricep extension
Hammer curls
Dips
Twisting dumbbell curls
Skull crushers
Concentration curls
Tate press
Straight bb palms up wrist curls

I?m trying to sell my treadmill ?.. this way I will spare my hips and knees. I will buy another machine.
 
Fasted cardio
55 minutes arm bicycle

Legs
3x10

Prisoner squats
Lateral walks
Lunges
Calf raises
Leg extensions (resistance band)
Standing leg curls (resistance band)
Hip abduction
Adductors

Stretch
 
Saturday and Sunday
55 minutes arm bicycle

Today

Fasted cardio
45 minutes arm bicycle

Chest
3x12

Push ups
Dumbbell press
Incline flyes
Pullovers
Decline barbell press
Cable crossovers

Stretch

PM
15 minutes crosstrainer
 
Fasted cardio
55 minutes arm bicycle

PM
20 min crosstrainer

Resistance band workout
1x25

Biceps curls
Kickbacks
Shoulder press
Seated rows
Splitter
Leg extensions
Leg curls
 
Fasted cardio
45 minutes arm bicycle

Hip thrusts 4x10 (weight is irrelevant)
Straight leg deadlift stretch 2x30 seconds
Quad stretch 2x30 seconds
Close grip bench press 3x10 (medium weight)
EZ bar curl 3x10 (medium weight)
Overhead single arm dumbbell extensions 3x20 (I started with the dumbbell I generally use for overhead extensions but I had to go lighter after the first set)
Band tricep stretch 2x30 seconds
Zottman curls 3x20 (medium weight)
Band bicep stretch 2x30 seconds
Forearm dumbbell twists

Next time I won’t do arm bicycle before that kind of workout. I was huffing and puffing and my triceps and biceps were burning.
 
AM
Fasted cardio
55 minutes arm bicycle

PM
Reverse grip bench press 4x10 (I could feel both my chest and my triceps)
Db rows 4x10
Upright rows 3x10
Incline db flys with prolonged stretch 3x10
Resistance band lat pulldowns 3x10
Hanging lat stretch 2x30
Db military press 2x10 + 1x20 (my left shoulder was clicking)
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec (I really have an issue with my left shoulder)
 
HDH said:
Good to see ya still trucking along :D
Click to expand...
Hi there HDH, how have you been?
I do my best but being old sucks.

Resistance band leg extensions 6x10
Quad stretch 2x30 seconds
Overhead dumbbell extension 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 seconds
Tricep cable extensions 2x25
Double overhead dumbbell extension stretch 2x30 seconds
Incline laying dumbbell curls 3x10
Band bicep stretch 2x30 seconds
Resistance band Seated calf extensions 3x15
Calf stretch 2x30 seconds
Grippers 1x50, 1x25, 2x10
 
Incline db press 4x10
Resistance band isolateral row 4x10
Incline db flys 3x12
Incline db fly stretch 2x30 sec
V grip resistance band pulldowns 3x10
Hanging lat stretch 2x30 sec
Barbell behind the back shrugs 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder press 30 sec
Hands behind the back shoulder stretch 30 sec
 
Fasted cardio
Warm up
20 minutes arm bicycle

Reverse grip bench press 4x10
Db rows 4x10
Upright rows 3x10
Incline db flys with prolonged stretch 3x10
Resistance band lat pulldowns 3x10
Hanging lat stretch 2x30
Db military press 2x10 1x20 (I changed my grip like you told me to and no shoulder clicking)
Band shoulder stretch 2x30 sec
Crossbody band shoulder stretch 2x30 sec
Hands behind the back shoulder stretch 30 sec

PM
40 minutes arm bicycle
 
This morning I did 30 minutes arm bicycle followed by a resistance band workout
1x30

Biceps curls
Hammer curls
Triceps kickbacks
Overhead extensions
Chest press
Flys
Pullovers
Lat pulldowns
Seated rows
Shoulder press
External rotations
Leg extensions
Leg curls
Lunges
Calf raises
 
I've been doing good.

I hear ya on the getting old. I have to sleep a hell of a lot more to be able to do what I was doing 20 years ago, lol

millenium girl said:
Hi there HDH, how have you been?
I do my best but being old sucks.

Resistance band leg extensions 6x10
Quad stretch 2x30 seconds
Overhead dumbbell extension 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 seconds
Tricep cable extensions 2x25
Double overhead dumbbell extension stretch 2x30 seconds
Incline laying dumbbell curls 3x10
Band bicep stretch 2x30 seconds
Resistance band Seated calf extensions 3x15
Calf stretch 2x30 seconds
Grippers 1x50, 1x25, 2x10
Click to expand...
 
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