MG's Training Journal
- Thread starter millenium girl
- Start date
millenium girl
Moderator
I need a tan .... but I might have new pics taken next week :anana:
millenium girl
Moderator
Friday March 12, 2010
Prisoner squats
10
10
10
Seated Rows
55x10
66x10
88x10
Horizontal Leg Press
154x10
176x10
198x10
Lateral Raises
28x10
39x10
44x10
Peck Dek
44x10
55x10
66x10
Hyperextensions
10
10
10
Pike Situps
10
10
10
Hanging Leg Raises
10
10
10
Cable Crossovers
25x10
30x10
35x10
Clean & Press
44x10
44x10
44x10
In 3 rotations without rest
Prisoner squats
10
10
10
Seated Rows
55x10
66x10
88x10
Horizontal Leg Press
154x10
176x10
198x10
Lateral Raises
28x10
39x10
44x10
Peck Dek
44x10
55x10
66x10
Hyperextensions
10
10
10
Pike Situps
10
10
10
Hanging Leg Raises
10
10
10
Cable Crossovers
25x10
30x10
35x10
Clean & Press
44x10
44x10
44x10
In 3 rotations without rest
millenium girl
Moderator
Monday March 15, 2010
Monday March 15, 2010
Tris Pressdowns
40x20 (warm up set)
50x12
60x12
70x12
Pulley curls
35x12
40x12
50x12
55x10
Curling Machine
33x12
44x12
55x10
66x8
Tris Extensions
40x12
50x12
60x12
65x10
EZ bar curls
16x12
22x12
27x12
Tris Reverse
45x12
55x12
60x12
65x12
Monday March 15, 2010
Tris Pressdowns
40x20 (warm up set)
50x12
60x12
70x12
Pulley curls
35x12
40x12
50x12
55x10
Curling Machine
33x12
44x12
55x10
66x8
Tris Extensions
40x12
50x12
60x12
65x10
EZ bar curls
16x12
22x12
27x12
Tris Reverse
45x12
55x12
60x12
65x12
millenium girl
Moderator
Thursday March 18, 2010
Thursday March 18, 2010
As you probably know, I'm on vacation right now and I'm taking it easy. I hit the gym earlier for the first time in 3 days and even if I didn't do much, the pump was great.
Dumbell curls
15x12
20x10
25x8
30x6 (I had to try ....)
Triceps kickbacks
15x12
20x10
25x8
Concentration Curls
15x12
20x10
25x8 (I found it really hard to do 8 reps because of my right wrist)
Triceps reverse
20x12
30x10
40x10
Thursday March 18, 2010
As you probably know, I'm on vacation right now and I'm taking it easy. I hit the gym earlier for the first time in 3 days and even if I didn't do much, the pump was great.
Dumbell curls
15x12
20x10
25x8
30x6 (I had to try ....)
Triceps kickbacks
15x12
20x10
25x8
Concentration Curls
15x12
20x10
25x8 (I found it really hard to do 8 reps because of my right wrist)
Triceps reverse
20x12
30x10
40x10
millenium girl
Moderator
Tuesday March 23, 2010
Tuesday March 23, 2010
I'm a bit jetlagged today but I needed to hit the gym again ....
Lateral Raises
33x15
38x12
44x10
55x8
Seated Rows
55x15
77x12
99x10
110x8
Shoulder Press (machine)
44x12
66x10
77x8
Upright Rows (I used a low pulley, I don't wanna hurt my neck again)
40x12
50x10
60x10
High Pulls
110x10
132x10
143x8
Reverse pulldowns
55x10
77x10
99x8
Tuesday March 23, 2010
I'm a bit jetlagged today but I needed to hit the gym again ....
Lateral Raises
33x15
38x12
44x10
55x8
Seated Rows
55x15
77x12
99x10
110x8
Shoulder Press (machine)
44x12
66x10
77x8
Upright Rows (I used a low pulley, I don't wanna hurt my neck again)
40x12
50x10
60x10
High Pulls
110x10
132x10
143x8
Reverse pulldowns
55x10
77x10
99x8
millenium girl
Moderator
Wednesday March 24, 2010
Wednesday March 24, 2010
EZ curls
16x15
27x12
33x10
38x8 (my personal best)
Tris Pressdowns
50x15
60x12
70x12
80x8
Olympic Bar Curls
44x12
50x10
52x8
55x8
Tris Extensions
40x15
50x12
60x12
65x10
Pulley Curls
40x10
45x10
50x10
55x8
Triceps Kickbacks
20x15
25x10
30x10
Abs
Wednesday March 24, 2010
EZ curls
16x15
27x12
33x10
38x8 (my personal best)
Tris Pressdowns
50x15
60x12
70x12
80x8
Olympic Bar Curls
44x12
50x10
52x8
55x8
Tris Extensions
40x15
50x12
60x12
65x10
Pulley Curls
40x10
45x10
50x10
55x8
Triceps Kickbacks
20x15
25x10
30x10
Abs
millenium girl
Moderator
Thursday March 25, 2010
Thursday March 25, 2010
Smith Machine
44x20 (warm up set)
75x12
84x10
97x4
I tried 110lbs but failed
Chest Incline (machine)
55x10
66x10
72x8
83x8
Cable Crossovers
30x8
35x8
40x8
50x4 (personal best)
Decline Press
66x10
88x10
110x10
10 min on the elliptical.
Thursday March 25, 2010
Smith Machine
44x20 (warm up set)
75x12
84x10
97x4
I tried 110lbs but failed
Chest Incline (machine)
55x10
66x10
72x8
83x8
Cable Crossovers
30x8
35x8
40x8
50x4 (personal best)
Decline Press
66x10
88x10
110x10
10 min on the elliptical.
millenium girl
Moderator
Friday March 26, 2010
Friday March 26, 2010
Warm up: 10 min on the elliptical
Box Squats
75x10
88x10
110x8
Horizontal Leg Press
176x10
220x10
242x8
Seated Leg Curls
60x10
70x10
85x10
Abductors/Adductors
55x20
77x15
88x10
Calves
40x25
66x15
88x12
I should probably do hack squats from next week because my neck feels stiff again.
Friday March 26, 2010
Warm up: 10 min on the elliptical
Box Squats
75x10
88x10
110x8
Horizontal Leg Press
176x10
220x10
242x8
Seated Leg Curls
60x10
70x10
85x10
Abductors/Adductors
55x20
77x15
88x10
Calves
40x25
66x15
88x12
I should probably do hack squats from next week because my neck feels stiff again.
millenium girl
Moderator
Monday March 29, 2010
Monday March 29, 2010
Warm up: 10 min on the elliptical
Seated rows
66x12
88x10
110x8
EZ Bar curls
16x12
22x10
27x10
33x8
Lat Pulldowns to the front
66x12
77x10
99x8
Cable Curls
40x12
45x10
50x8
55x6
One arm Rows (machine)
22x12
44x10
66x8
Monday March 29, 2010
Warm up: 10 min on the elliptical
Seated rows
66x12
88x10
110x8
EZ Bar curls
16x12
22x10
27x10
33x8
Lat Pulldowns to the front
66x12
77x10
99x8
Cable Curls
40x12
45x10
50x8
55x6
One arm Rows (machine)
22x12
44x10
66x8
millenium girl
Moderator
Tuesday March 30, 2010
Tuesday March 30, 2010
I'm getting used to doing 10 min on the elliptical and it allows me lift more from the start.
Smith machine
88x10
92x10
97x8
101x6
Vertical Press
88x10
132x10
154x8
187x6
Decline Press
77x10
99x10
110x8
121x6
Pec Dec
55x10
66x10
77x8
88x6
Tuesday March 30, 2010
I'm getting used to doing 10 min on the elliptical and it allows me lift more from the start.
Smith machine
88x10
92x10
97x8
101x6
Vertical Press
88x10
132x10
154x8
187x6
Decline Press
77x10
99x10
110x8
121x6
Pec Dec
55x10
66x10
77x8
88x6
millenium girl
Moderator
Thursday April 1, 2010
Warm up: 10 min on the elliptical
Lateral Raises (machine)
38x10
44x10
50x10
55x8
Military Press (machine)
44x12
66x10
77x8
88x6
Upright Rows
35x10
40x10
45x10
50x8
1 arm lateral raises
9x10
10x10
13x8
14x6
Warm up: 10 min on the elliptical
Lateral Raises (machine)
38x10
44x10
50x10
55x8
Military Press (machine)
44x12
66x10
77x8
88x6
Upright Rows
35x10
40x10
45x10
50x8
1 arm lateral raises
9x10
10x10
13x8
14x6
millenium girl
Moderator
Friday April 2, 2010
Warm up: 10 min on the elliptical
Weighted Dips
44x12
47x10
53x10
Cable Curls
35x12
45x12
55x10
65x8
Triceps extensions (Rope)
45x12
50x10
60x8
65x6
EZ Bar Curls
16x12
22x10
27x8
33x6
Triceps Reverse
50x15
60x12
70x10
75x10
Curling Machine
33x15
44x12
55x10
Leg Extensions
33x10
44x10
55x10
Seated Leg Curls
55x12
70x12
85x10
Abs
Physioball crunches 100 reps
Warm up: 10 min on the elliptical
Weighted Dips
44x12
47x10
53x10
Cable Curls
35x12
45x12
55x10
65x8
Triceps extensions (Rope)
45x12
50x10
60x8
65x6
EZ Bar Curls
16x12
22x10
27x8
33x6
Triceps Reverse
50x15
60x12
70x10
75x10
Curling Machine
33x15
44x12
55x10
Leg Extensions
33x10
44x10
55x10
Seated Leg Curls
55x12
70x12
85x10
Abs
Physioball crunches 100 reps
millenium girl
Moderator
Monday April 5, 2010
Monday April 5, 2010
Warm up 10min on the elliptical
Deadlifts
88x10
110x10
121x8
132x6
Seated Rows
77x12
99x10
110x10
121x6
One arm rows
44x12
55x10
66x8
72x6
High Pulls
110x10
121x10
132x8
Lat Pulldowns to the front (narrow grip)
66x12
77x10
88x6
I hadn't done (full) deadlifts in a while and I should wear a belt. It looks as if I hurt my back somehow .. I'll take some Motrin later and I hope that I'll feel better tomorrow.
Monday April 5, 2010
Warm up 10min on the elliptical
Deadlifts
88x10
110x10
121x8
132x6
Seated Rows
77x12
99x10
110x10
121x6
One arm rows
44x12
55x10
66x8
72x6
High Pulls
110x10
121x10
132x8
Lat Pulldowns to the front (narrow grip)
66x12
77x10
88x6
I hadn't done (full) deadlifts in a while and I should wear a belt. It looks as if I hurt my back somehow .. I'll take some Motrin later and I hope that I'll feel better tomorrow.
millenium girl
Moderator
Tuesday April 6, 2010
Tuesday April 6, 2010
Shoulder Press (machine)
44x12
66x10
77x8
88x6
Tris Pressdowns
50x15
60x12
75x10
80x10
Seated Lateral Raises (machine)
38x10
44x10
50x10
55x8
Weighted Dips
44x12
47x10
55x10
55x8
Upright Rows
44x12
55x12
66x10
77x8
Triceps Reverse
40x15
55x15
77x12
88x10
Tuesday April 6, 2010
Shoulder Press (machine)
44x12
66x10
77x8
88x6
Tris Pressdowns
50x15
60x12
75x10
80x10
Seated Lateral Raises (machine)
38x10
44x10
50x10
55x8
Weighted Dips
44x12
47x10
55x10
55x8
Upright Rows
44x12
55x12
66x10
77x8
Triceps Reverse
40x15
55x15
77x12
88x10
millenium girl
Moderator
Wednesday April 7, 2010
Wednesday April 7, 2010
Warm up 10 min on the elliptical
Pec Dec
33x15
44x12
55x10
66x8
Smith Machine Press
92x8
88x10
79x12
75x12
Cable Crossovers
25x12
30x10
35x8
40x6
Incline Press
44x10
55x8
66x6
72x6
Vertical Press
88x12
110x10
132x10
154x8
Wednesday April 7, 2010
Warm up 10 min on the elliptical
Pec Dec
33x15
44x12
55x10
66x8
Smith Machine Press
92x8
88x10
79x12
75x12
Cable Crossovers
25x12
30x10
35x8
40x6
Incline Press
44x10
55x8
66x6
72x6
Vertical Press
88x12
110x10
132x10
154x8
millenium girl
Moderator
Friday April 9, 2010
Friday April 9, 2010
Warm up: 15 min on the elliptical
Cable curls
35X12
50x10
60x10
70x8
Triceps Extensions
35x12
55x10
60x10
70x10
EZ Bar Curls
22x10
33x10
35x8
44x4
Overhead Presses
26x12
31x10
37x8
40x8
Curling Machine
33x12
44x12
55x10
66x6
Triceps Reverse
60x15
70x12
80x10
85x8
Friday April 9, 2010
Warm up: 15 min on the elliptical
Cable curls
35X12
50x10
60x10
70x8
Triceps Extensions
35x12
55x10
60x10
70x10
EZ Bar Curls
22x10
33x10
35x8
44x4
Overhead Presses
26x12
31x10
37x8
40x8
Curling Machine
33x12
44x12
55x10
66x6
Triceps Reverse
60x15
70x12
80x10
85x8
millenium girl
Moderator
Tuesday April 13, 2010
Tuesday April 13, 2010
Warm up: 10 min on the elliptical
Cable crossovers
20x15
30x10
35x10
40x8
Smith Machine Press
97x5
88x15
79x12
75x10
Incline Press
88x12
77x10
72x12
66x12
Decline
77x12
88x10
99x10
110x8
Abs
I can barely eat and sleep lately ... and I have to force myself to go to the gym but I feel better after a workout.
Tuesday April 13, 2010
Warm up: 10 min on the elliptical
Cable crossovers
20x15
30x10
35x10
40x8
Smith Machine Press
97x5
88x15
79x12
75x10
Incline Press
88x12
77x10
72x12
66x12
Decline
77x12
88x10
99x10
110x8
Abs
I can barely eat and sleep lately ... and I have to force myself to go to the gym but I feel better after a workout.
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