MG's Training Journal

Monday May 31, 2010

Monday May 31, 2010

10 min elliptical

Incline Press
44x15
55x12
66x10
77x8

Smith Machine Press
79x12
88x10
97x8
101x5

Cable crossovers
25x15
30x12
40x8

Vertical Press
110x15
132x12
154x10
165x8

Decline Press
88x12
110x10
132x8
 
Tuesday June 1, 2010

Tuesday June 1, 2010

10 min elliptical

Pulley Curls
55x12
65x10
76x8
80x8 (PR)

Triceps Reverse
60x15
70x12
80x12
90x10

EZ bar curls
28x10
33x10
38x8

Triceps Rope pushdowns
60x12
70x10
80x8

Hammer Curls
18x12
22x10
26x10

Triceps Kickbacks
18x12
22x10
26x8

1 set of 100 physioball crunches
 
Wednesday June 2, 2010

Wednesday June 2, 2010

10 min elliptical

1 arm lateral raises
15x12
18x10
20x8
22x6

Lat pulldowns to the front
66x12
88x10
99x10
110x8

Upright Rows
45x12
55x10
60x10

High Pulls
110x10
132x10
143x8

Shoulder Press
44x12
66x10
77x10

Seated Rows
88x10
99x9
110x7
 
Friday June 4th, 2010

Friday June 4th, 2010

I'm still in a lot of pain (back issue) but staying at home won't solve anything, the doc told me to keep moving .... and take Ibuprofen.

I decided to go back to a 300 reps Friday (haven't done it in a while).

Prisoner squats
Inverted rows
Horizontal leg press (176, 198, 220)
Lateral raises (39, 44, 55)
Pec Deck (55, 66, 77)
Hyperextensions
Pike sit ups
Hanging leg raises
Cable crossovers (30, 40, 45)
Clean&Press (44)

1 set of 10 reps of each exercise in 3 rotations without rest ....
 
Monday June 7th, 2010

Monday June 7th, 2010

10 min stairclimber

Lateral raises
44x12
50x10
55x10

Upright rows
50x12
60x10
70x10

Db press
22x12
24x12
26x12

Rear delt flyes
22x12
33x10
44x8

Frontal raises
22x12
24x10
26x12

Shrugs
29x12
31x10
35x12
 
Tuesday June 8th, 2010

Tuesday June 8th, 2010

10 min elliptical

Smith machine flat bench
88x15
92x12
97x10
44x25

Cable Crossovers
30x12
35x10
40x8
45x6

Incline Press
55x10
66x10
77x10
88x6

Pec Deck
55x10
77x8
88x6

1 set of 250 crunches
 
Monday June 14th, 2010

10 min elliptical

Cable crossovers
66x15
77x12
88x10

Smith Machine Flat Bench
77x15
88x12
110x10

Vertical Press
154x12
176x10
198x10

Incline Press
55x12
66x10
77x10

Decline Press
88x12
99x10
110x10

Pec Deck
88x12
99x10
110x10
 
Wednesday July 14th, 2010

Wednesday July 14th, 2010

Smith Machine Flat
44x20
80x15
84x15
88x15

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
20x15
25x15
30x15
35x12

Cable Crossovers
25x15
30x15
35x12
40x10
 
Friday July 16th, 2010

Friday July 16th, 2010

AM
10 min stationary bike

EZ Bar Curls
16x20
22x15
27x15
33x15

Tricep Kickbacks
13x20
18x15
20x15
22x15

Curling Machine
33x20
44x20
55x15
66x15

Tricep Reverse
55x20
66x10
77x15
88x12

High Pulley Curls
20x15
25x15
30x15
35x10

Dips
4 sets of 20 reps

Hammer Curls
18x20
22x15
26x15

PM
30 min stationary bike (Level 4, 6 miles, 188 calories).
Didn't want to force on the knee ...
 
Saturday July 17th, 2010

300 reps day ... Gotta love those!

Prisoner Squats
Cable Crossovers (20,25,30lbs)
Lateral Raises (44,50,55)
Horizontal Leg Press (154,176,198)
Hanging Leg Raises
Pike Sit-Ups
Push Ups
Hyperextensions
Clean & Press (44,53,57)

in 3 rotations without rest.
I hadn't done legs in +/- 4 weeks but didn't feel any pain when doing the horizontal leg press today.

PM workout
20 min HIIT cardio
 
Sunday July 18th, 2010

20 min HIIT cardio

Seated db press
18x20
20x15
22x12
26x10

Single arm lateral raises
15x20
18x15
22x12
24x12

Db Shrugs
24x20
26x15
31x15
35x12

Upright Rows
50x20
60x15
65x15
70x12

Rear Delt Flys
4 sets of 20 reps 22lbs
 
Monday July 19th, 2010

I was feeling a bit lightheaded by the time I hit the gym today (didn't eat anything except a light breakfast).

I decided to lift a bit differently and go from "heavy" to light

10 min stationary bike

Lat pulldowns to the front (narrow grip)
110x8
99x10
88x12
77x15

Seated Rows
121x10
110x12
99x12
88x12

One Arm Rows
66x10
55x12
44x12
33x15

Hyperextensions (with a 22lbs plate)
12
12
10
10
 
Tuesday July 20th, 2010

15 min stationary bike

Smith Machine Flat
44x25
75x15
79x15
88x12

Cable Crossovers
25x20
30x15
35x12
40x10

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
44x15
55x15
66x12
72x12

300 abs
 
Wednesday July 21st, 2010

Wednesday July 21st, 2010

25 min stationary bike

Low pulley biceps curls
45x15
55x15
60x12

Seated Leg Curls
45x20
50x20
60x15
75x15

Triceps Reverse
55x20
65x20
75x15

Leg Extensions
22x10
33x10
44x10
55x10

(it was the first time since my accident that I was doing curls and extensions and I sticked to light weights).

EZ Bar Curls
16x20
22x15
27x15

Tricep Pushdowns
60x20
70x15
80x15

Seated Calves
77x25
88x25
99x20

Hammer Curls
20x20
22x20
26x20
 
Thursday July 22nd, 2010

Before breakfast: 30 min stationary bike

An hour and a half later

Shoulder Press (Smith Machine)
44x20
57x15
66x15

Lateral Raises
44x12
50x12
55x12

Front Raises
22x15
24x15
26x15
31x15

Upright Rows
45x20
50x15
55x15
60x15
 
Monday July 26th, 2010

10 min stationary bike

Seated Rows
77x15
88x15
99x12
66x20

One Arm Rows
22x15
44x15
66x10
22x20

Lat Pulldowns to the front
77x15
88x15
99x12
66x20

Hyperextensions
4 sets of 10
 
Tuesday July 27th, 2010

10 min stationary bike

Seated Shoulder Press (machine)
44x20
66x15
77x15
88x12

One arm lateral raises
18x15
20x15
22x15
26x8 (PB)

Upright Rows
50x20
55x20
60x20
65x15

Db Shrugs
26x15
31x15
35x12
40x12

The more I train the more my muscles seem to be shrinking ... blah (that was my rant for the day )
 
Monday August 10th, 2010

Monday August 10th, 2010

As you know, I took a break from the gym while in NYC last week and even though I was jetlagged today, I hit the gym for a light workout.

10 min stationary bike

Smith machine press
44x20
66x15
75x12
79x10

Cable Crossovers
20x20
25x15
30x12
35x10

Incline Press
44x20
55x15
66x12
77x10

Pec Deck
44x20
55x15
66x12

300 abs
 
The long flight f***** up my back but I hit the gym earlier. I wish my chiro was back from his vacation, I need him to put everything back in place.

Tuesday August 10th, 2010

AM: 30 min stationary bike on an empty stomach

PM:

Seated Rows
66x20
77x15
88x12
99x10

High Pulls
110x12
132x12
143x10

One Arm Rows
22x20
44x15
66x10

Lat Pulldowns to the Front
66x15
77x12
88x12
 
Saturday August 14th, 2010

30 min stationary bike
250 abs

Saturday August 15th, 2010

10 min stationary bike
10 min Elliptical
10 min treadmill

Leg Extensions
33x12
44x12
55x12

Seated Leg Curls
50x12
70x12
85x12

Seated Calves
66x30
77x25
88x20
 
Wednesday August 18th, 2010

Smith Machine Flat Press
66x20
75x15
79x12
88x10

Incline Press
44x20
55x15
66x12
72x10

Cable Crossovers
25x20
30x15
35x12

Pec Deck
44x15
55x12
66x10

I didn't feel like doing cardio today, I have shin splints and my knee is acting up again ...
 
Monday August 23rd 2010

Monday August 23rd 2010

15 min stationary bike

Smith Machine Flat Press
44x20
66x15
88x15

Incline Press
50x20
55x15
66x12
77x8

Cable Crossovers
25x15
30x12
35x10

Pec Deck
44x15
55x12
66x8
 
Wed Aug 25th, 2010

Wed Aug 25th, 2010

Single arm high pulley curl
15x20
20x15
25x15
30x12

Triceps Pushdowns
50x15
60x15
65x15
70x15

Alternate Db Curls
13x12
18x10
22x10

Tris Extensions (rope)
40x15
50x12
60x12

Curling Machine
33x15
44x15
55x12
66x8

Tris Reverse
60x15
65x12
75x15
80x12

150 Physioball Crunches
 
Friday Aug 27th, 2010

Friday Aug 27th, 2010

15 min stationary bike
15 min arm bicycle

Seated Rows
77x15
88x12
99x10
66x20

One Arm Rows
22x20
33x15
44x12

Lat Pulldowns to the front
77x15
99x10
110x10

High Pulls
110x12
132x10
154x8

300 abs
 
15 min stationary bike

Leg extensions
44x12
55x12
66x10

Horizontal Leg Press
154x20
176x15
198x15

Seated Leg Curls
55x20
70x15
85x12

Abductors/Adductors
99x30
88x25
77x20

Rotary Calf machine
55x25
66x25
77x20

At the end of the workout, my knee was terribly sore and now I can barely extend it .. let's hope it didn't make things worse.
 
10 min treadmill

Shoulders

Seated press
22x20
33x15
44x12
55x10

Rear delt flys
11x20
22x15
24x12
26x12

Single dumbbell frontal raises
18x15
22x12
26x10

Seated lateral raises
22x20
27x15
33x12
39x10

Shrugs
30x20
40x12
50x15
 
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