MG's Training Journal

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
 
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
 
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
 
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
 
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
 
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.
 
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.
 
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
 
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
 
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
 
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
 
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.
 
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
 
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
 
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
 
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.
 

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