MG's Training Journal

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.
 
Friday April 16, 2010

Friday April 16, 2010

Warm up 10' on the elliptical

Shoulder Press (machine)
44x15
66x12
77x10
88x6

Single arm lateral raises
13x10
18x10
18x8
22x6

Reverse Pec Dec
33x15
44x12
55x10

Shrugs
35x12
40x12
45x12
50x12

Upright Rows
40x10
50x10
55x10
60x8

Lateral Raises
33x10
44x8
55x6
 
Monday April 19, 2010

Monday April 19, 2010

Warm up 10 min on the elliptical

Pec Deck
33x15
44x12
55x12
66x8

Cable Crossovers
25x12
30x10
35x10
40x6

Smith Machine Bench
101x6
97x10
88x8
75x10

Decline Press
110x10
132x8
143x4

Incline Press
44x12
55x8
66x8
 
Tuesday April 20, 2010

Tuesday April 20, 2010

Warm up 10 min on the elliptical

Frontal raises
9x12
13x10
15x8
22x6

Seated Db Presses
18x12
22x12
24x10
26x8

Rear Delt Flys
18x10
22x8
26x6

Db Shrugs
22x10
26x10
33x8
 
Thursday April 22, 2010

Warm up 10' elliptical

Pulley Curls
40x10
50x10
65x10
70x8

Triceps Pressdowns
50x15
60x12
75x12
80x10

EZ Bar Curls
28x10
33x10
39x8 (couldn't go higher but focused on the form)

Triceps Extensions (Rope)
60x12
65x10
70x10
75x8

Concentration Curls
18x10
19x10
22x8

Weighted Dips (machine)
44x12
66x10
88x10
 
Friday April 23, 2010

Friday April 23, 2010

Warm up 10' elliptical

Seated Rows
66x12
88x10
99x8
121x6

High Pulls
88x12
110x10
121x10
132x8

Deadlifts
99x10
110x10
121x8

Lat Pulldowns to the front
66x10
77x10
88x10
99x4

I feel really tired right now, I can barely eat, I sleep only a couple of hours, I work 7 days a week ... but as long as I can hit the gym, it's not that bad
 
Sunday April 25, 2010

Sunday April 25, 2010

I was on my feet from 6AM till 10PM yesterday, didn't eat, got only 2 bottles of water and didn't sleep well but I decided to hit the gym and do legs anyway.

Warm up 10 min elliptical

Box Squats
75x10
84x10
88x10
99x8

Oblique Press
110x10
154x10
176x10
220x8

Seated Leg Curls
70x10
85x10
100x10

Seated Calves
77x15
88x10
99x10
110x8

Abs
150 crunches (one set)
 
Monday April 26, 2010

Monday April 26, 2010

I only got a few hours sleep last night, I feel depressed, one more reason to hit the gym ...

Warm up 10 min elliptical

Shoulder Press
44x12
55x10
66x10
40x8

Single Arm Lateral Raises
15x10
18x10
20x8
22x6

Upright Rows
40x12
50x10
60x10

Dumbell Press
18x10
20x10
22x10

Db Shrugs
22x10
26x10
31x10
 
Tuesday April 27, 2010

Warm up: 10 min elliptical

Cable Crossovers
25x12
30x10
35x10
40x8

Smith Machine Press
75x10
88x10
97x8
101x6

Vertical Chest Press
88x12
154x10
198x8
209x6

Decline Press
77x10
99x8
121x8
132x4
 
Wednesday April 28, 2010

Wednesday April 28, 2010

Warm up 10' elliptical

Tris Pressdowns
50x15
80x10
85x10
90x10

EZ Bar Curls
16x15
22x12
33x10

Tricep Extensions
40x15
60x10
65x10
70x7

Curling machine
44x15
55x10
66x10
33x20

Tricep Reverse
55x15
65x15
75x12
80x6

Hammer Curls
18x15
22x12
26x10

Abs
 
Monday May 3, 2010

Monday May 3, 2010

Warm up 10 min on the elliptical

Pec Dec
44x12
66x8
77x8

Chest Incline
44x10
66x19
77x8
88x6

Smith Machine Press
97x10
88x10
75x12
84x8

Cable Crossovers
25x12
30x12
35x8
40x6
 
Tuesday May 4, 2010

Tuesday May 4, 2010

Warm up 10 min elliptical

Single arm lateral raises
13x10
15x10
18x10
22x8

Seated Db Press
22x12
24x12
26x12
29x8

Shoulder Press (machine)
44x10
66x8
77x8

Upright Rows
35x12
45x10
50x10
60x10

Db Shrugs
26x10
31x10
35x10
40x10
 
Wednesday May 5, 2010

Wednesday May 5, 2010

Warm up 10' ellptical

Seated Rows
66x15
88x12
110x10
121x8

One arm rows
35x12
44x10
66x8
72x6 (PR)

Lat pulldowns to the front (narrow grip)
100x12
115x10
135x8
145x8

Partial Deadlifts
99x10
110x10
132x6
143x4

Physioball Crunches
1 set of 100 reps
 
Friday May 7, 2010

Warm up 10' elliptical

Single arm pulley curls
20x15
25x12
30x10
35x8

Triceps pushdowns (Rope)
50x15
55x12
60x12
65x10

EZ Bar Curls
39x8
33x10
28x12
22x10

Triceps Pushdowns
50x15
65x12
75x10
80x10

Curling Machine
44x12
55x12
66x8
77x6

Triceps Extensions
45x12
60x12
65x12
70x10
 
Saturday May 8, 2010

Saturday May 8, 2010

Warm up: 10' elliptical

Leg Extensions
33x10
44x10
55x10
66x8

Seated Leg Curls
100x10
90x10
85x10
80x10

Horizontal Leg Press
265x10 (new PR)
220x10
198x10
176x10

Seated Calves
99x12
88x12
77x15
66x15

Adductors/Abductors
110x15
99x15
88x12
77x10
 
I spent a few days at the seaside last week and did only two full body workouts and a lot of cardio.
Now that I'm back home, I hit the gym as I used to.

Tuesday May 18, 2010

Warm Up 10 min elliptical

Single arm lateral raises
15x12
18x12
20x10
22x10

Rear Delt Flyes
15x12
18x12
22x10
24x10

Upright Rows
35x12
45x12
55x10
65x10

Seated Db Press
18x10
22x10
24x10
26x8

Db Shrugs
24x12
26x10
29x10
35x10
 
Wednesday May 19, 2010

Warm up 10 min elliptical

EZ bar curls
16x15
28x12
33x10
38x6

Tricep Pushdowns
60x15
70x12
75x12
80x12

Curling Machine
33x15
44x12
55x10
66x8

Tricep Pushdowns (Rope)
60x15
70x10
80x6 (PR)

Hammer Curls
18x12
20x10
22x10

Abs
1 set of 100 reps physioball crunches
 
Friday May 21, 2010

Friday May 21, 2010

Warm up 10 min elliptical

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

Deadlifts (partials)
99x10
110x10
121x8
132x4

Seated Rows
77x12
99x10
121x8
143x4 (PR)

Reverse grip lat pulldowns
132x6
110x8
88x10
77x12
 
Monday May 24, 2010

Monday May 24, 2010

Warm up 10 min elliptical

Flat Bench (Smith Machine)
75x10
84x10
88x8
93x8

Incline Press
44x10
61x10
66x10
72x8

Pec Deck
44x10
55x10
66x10
77x6

Vertical Press
88x10
132x10
154x10

Cable Crossovers
25x10
30x10
35x10
40x6

I have the impression that my muscles are shrinking and I'm wondering what is wrong with my training. Any ideas, Iron?
 
Wednesday May 26, 2010

Wednesday May 26, 2010

I went to a chiro for my back problem earlier and after the session, he said that I shouldn't lift weights for at least 24 hours but since I was already in pain, I hit the gym to do shoulders.

10 min elliptical

Shoulder press
44x15
55x12
66x10

Lateral raises
33x15
38x12
44x10

Db Shrugs
26x12
31x12
35x12

Frontal (plate) raises
11x15
15x12
22x10

Rear delt flyes
22x15
24x12
26x10
 
Friday May 28, 2010

Friday May 28, 2010

Warm up 10 min elliptical

Seated Rows
66x12
88x12
110x12

One arm rows
44x12
50x12
66x10

Leg Extensions
44x10
55x10
66x10

Seated Leg Curls
70x10
85x10
100x10

Horizontal Leg Press
154x10
198x10
220x10

Seated Calves
88x15
99x12
110x10
 
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