MG's Training Journal

HDH said:
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
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We need more recovery time, that?s for sure.

Fasted cardio
45 minutes arm bicycle

Bench press 4x10
Arnold press 3x10
Db fly 2x25
Db fly stretch 2x30 sec
Inverted rows 2x20
Hanging pull up stretch 2x60 sec
Band reverse fly 2x25
Band shoulder stretch 30 sec
Cross body band shoulder stretch 30 sec
Hands behind the neck shoulder stretch 30 sec

Then off to the animal rescue for 3 hours.
 
Roughrydr said:
You are amazing. Much respect and admiration.
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Well thank you Roughy. What have you been up to lately? How are the cats doing?

Fasted cardio
60 minutes arm bicycle

Resistance band leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Resistance band standing hamstring curls 3x10
SLDL stretch 2x30 sec
Tricep resistance band extensions 2x25
Double overhead db extension stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50 1x25 2x10

For someone with zero motivation I think I did well. I shouldn?t do arm bicycle when working arms afterwards.
 
MindlessWork said:
Milli-bean is like the Energizer bunny as she keeps on going and going!!!

Much respect :)
Click to expand...

Thank you MW! I haven?t been called the energizer bunny in a long time :)

Fasted cardio
15 min arm bicycle

Rack deadlifts 4x10
SLDL stretch 30 sec
Hanging lat stretch 30 sec
Band sissy squats 3x10
Quad stretch 30 sec
Bench dips 3x20
Strict db curls 3x10
Overhead db extensions 2x50
Band stretch triceps 2x30 sec
Leg lifts 2x50

40 min arm bicycle
 
Fasted cardio
50 minutes arm bicycle

Upper body workout
1x30

One arm concentration curls
EZ bar biceps curls
Hammer curls
Kickbacks
One arm overhead extensions
Close grip bench press
Flys
Pullovers
SLDL
T Bar rows
Shoulder press
External rotations
Hands behind the back shrugs

I stretched every muscle.
 
Kluso said:
That?s my biggest issue. I only get 6 hours of sleep on weekdays if I?m lucky. It?s just not enough anymore. But I don?t know how I?m gonna fix it.
Click to expand...

Same here. 6 hours max. I feel drained after my shift at the hospital or the animal rescue.


Fasted cardio
20 minutes arm bicycle

Reverse grip bench press 4x10
Db rows 4x10
Upright rows 3x10
Incline dumbbell flyes 3x10
Incline dumbbell flyes stretch 2x30 sec
Lat pulldowns 3x10
Hanging lat stretch twists 2x30
Db military press (modified grip) 2x10 1x20
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec

Cardio
30 minutes arm bicycle
 
Fasted cardio
7 kilometers treadmill

Leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 sec
Triceps resistance band extensions 2x25
Double overhead db extensions stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50, 1x25, 2x10
 
Fasted cardio
7 kilometers treadmill

Resistance band upper body workout

One arm bicep curls
Hammer curls
Kickbacks
Skull crushers
Shoulder press
Shrugs
Seated rows
Lat pulldowns
Chest press
Pullovers
Flys
Good mornings
 
Fasted cardio
7,5 kilometers treadmill

PM
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
60 minutes arm bicycle

PM
bench press 4x10
Pull-ups 4x8
Arnold press 3x10
dumbbell fly 2x25
dumbbell fly stretch 2x60 seconds
Inverted rows 2x20
Hanging pull up stretch 2x30
Band rear delt fly 2x25
Band shoulder stretch 30 seconds
Cross body band shoulder stretch 30 seconds
Hands behind the back shoulder stretch 30 seconds
 
Fasted cardio
1:15h arm bicycle

Leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 sec
Triceps resistance band extensions 2x25
Double overhead db extensions stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50, 1x25, 2x10
 
Fasted cardio
1:15 h arm bicycle

Resistance band workout
1x30

One arm concentration curls
Hammer curls
Kickbacks
Overhead extensions
Skull crushers
Pushdowns
Seated rows
Lat pulldowns
Chest press
Flys
Pullovers
Shoulder press
Shrugs
Upright rows
Squats
Lunges
Leg extensions
Standing leg curls
Hip abduction
Calf raises
 
Fasted cardio
8,4 kilometers treadmill

Hip thrusts 4x10
SLDL stretch 2x30 sec
Quad stretch 2x30 sec
Close grip bench press 3x10
EZ bar curls 3x10
Overhead single arm db extensions 3x10
Band tricep stretch 2x30 sec
Zottman curls 3x20
Band bicep stretch 2x30 sec
Forearm db twists 4x10
 
Fasted cardio
8,2 kilometers treadmill

3:30h shift at the animal shelter.

11 am

Incline dumbbell press 4x10
Hammer strength isolateral rows 4x10
Incline dumbbell flyes 3x12
Incline dumbbell flyes stretch 2x30 sec
Pulldowns 3x10
Hanging lat stretch 2x30 sec
Behind the back shrugs 3x10
Band shoulder stretch 2x30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
 
Fasted cardio
1:20h arm bicycle

Bench press 3x10
Upright rows 3x10
Decline db fly 3x10
Decline db fly stretch 2x30 sec
Band rear delt fly 3x20
Hanging lat stretch 2x30 sec
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
 
Fasted cardio
1:15h arm bicycle

Leg press 6x5
Quad stretch 2x30 sec
Db overhead tricep extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
SLDL stretch 2x30 sec
Dips between benches 2x25
Band tricep stretch 2x30 sec
Cable double bicep curls 3x15
Band bicep stretch 2x30 sec
 
Fasted cardio
1:15h arm bicycle

Hip thrusts 4x10
SLDL stretch 2x30 sec
Quad stretch 2x30 sec
Close grip bench press 4x10
EZ bar curls 3x10
Overhead single arm db extensions 3x10
Band tricep stretch 2x30 sec
Zottman curls 3x20
Band bicep stretch 2x30 sec
Forearm db twists 4x10
 
Fasted cardio
1:15h arm bicycle

Reverse grip bench press 4x10
Bent over db rows 3x10
Upright rows 3x10
Hammer strength decline press 2x10
1x16
Incline db fly stretch 2x30 sec
Lat pulldowns 3x8
Hanging lat stretch twists 2x30
Hammer strength side lat raises 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
Abs
 
Lazy weekend
Both Saturday and Sunday 1:30h arm bicycle

Fasted cardio
1:15h arm bicycle

Bench press 4x10
Arnold press 3x10
Db fly 2x25
Db fly stretch 2x30 sec
Inverted rows 2x20
Hanging pull up stretch 2x60 sec
Band reverse fly 2x25
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the neck shoulder stretch 30 sec
 
Fasted cardio
1:15h arm bicycle

Bloodwork

Leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 sec
Triceps resistance band extensions 2x25
Double overhead db extensions stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50, 1x25, 2x10
 
Fasted cardio
1:15h arm bicycle

SLDL 4x15
SLDL stretch 2x30 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x25
Band tricep stretch 2x30 sec
Hammer curls 3x15
Band bicep stretch 30 sec
 
Wheyrage said:
Great journal MG.
Click to expand...

Thank you Rage. I?m really happy to see you back. I wish you a Merry Christmas :)

Fasted cardio
1:15h arm bicycle

Bench press 3x10
Pull-ups 2x8
Upright rows 3x10
Decline db flys 3x10
Decline db fly stretch 2x30 sec
Band rear fly 3x20
Hanging lat stretch 2x30 sec
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
 
Kluso said:
Merry Christmas MG!
Click to expand...
Thank you Kluso. I wish you a Happy and Healthy 2022 :)

Fasted cardio
1:15h arm bicycle

Hip thrusts 4x10
SLDL stretch 2x30 sec
Quad stretch 2x30 sec
Close grip bench press 4x10
EZ bar curls 3x10
Overhead single arm db extensions 3x10
Band tricep stretch 2x30 sec
Zottman curls 3x20
Band bicep stretch 2x30 sec
Forearm db twists 4x10
 
Fasted cardio
1:15h arm bicycle

Leg extensions 6x10
Quad stretch 2x30 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
Straight leg deadlift stretch 2x30 sec
Triceps resistance band extensions 2x25
Double overhead db extensions stretch 2x30 sec
Incline laying db curls 3x10
Band bicep stretch 2x30 sec
Seated calf extensions 3x15
Calf stretch 2x30 sec
Grippers 1x50, 1x25, 2x10
 
Fasted cardio
45 min arm bicycle, 30 min crosstrainer

Bench press 4x10
Dumbbell rows laying on incline bench 3x10
Behind the back shrugs 4x10
Incline reverse grip dumbbell press 3x20 (difficult because of my left shoulder issue)
Incline dumbbell fly stretch 60 seconds
Inverted rows 3x10
Hanging pull up stretch 60 seconds
Side delt raises superset 3x10
Band handcuff stretch 60 seconds
Hands behind the back shoulder stretch 30 seconds

Happy New Year guys
 
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