MG's Training Journal
- Thread starter millenium girl
- Start date
millenium girl
Moderator
I didn't workout today.
Work
Patrol
21,73 kilometers
Work
Patrol
21,73 kilometers
millenium girl
Moderator
Back is OK, neck and shoulder are still thr same 
millenium girl
Moderator
Fasted cardio
12 kilometers
Legs
Abductors/adductors 20, 20, 20
Air squats 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20
Standing leg curls 20, 20, 20
Bionic knee is a bit sore.
12 kilometers
Legs
Abductors/adductors 20, 20, 20
Air squats 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20
Standing leg curls 20, 20, 20
Bionic knee is a bit sore.
millenium girl
Moderator
Fasted cardio
90 min recumbent bike
Full body workout
Romanian deadlifts 15, 15, 15
Wide rows 15, 15, 15
Narrow rows 15, 15, 15
Incline flys 15, 15, 15
Chest press (db) 15, 15, 15
Pullovers 15, 15, 15
Seated presses 15, 15, 15
Reverse flyes 15, 15, 15
One arm lateral raises 15, 15, 15
External rotations 15, 15, 15
Alternate db curls 15, 15, 15
Hammer curls 15, 15, 15
One arm concentration curls 15, 12, 10
Triceps kickbacks 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 12, 10
Squats 15, 15, 15
Abductors/adductors 15, 15, 15
Leg extensions 20, 15, 12
Leg curls 20, 15, 12
Calves 20, 20, 20
Abs
200 reps
Pump was great!
PM
Work
Patrol
15 kilometers
90 min recumbent bike
Full body workout
Romanian deadlifts 15, 15, 15
Wide rows 15, 15, 15
Narrow rows 15, 15, 15
Incline flys 15, 15, 15
Chest press (db) 15, 15, 15
Pullovers 15, 15, 15
Seated presses 15, 15, 15
Reverse flyes 15, 15, 15
One arm lateral raises 15, 15, 15
External rotations 15, 15, 15
Alternate db curls 15, 15, 15
Hammer curls 15, 15, 15
One arm concentration curls 15, 12, 10
Triceps kickbacks 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 12, 10
Squats 15, 15, 15
Abductors/adductors 15, 15, 15
Leg extensions 20, 15, 12
Leg curls 20, 15, 12
Calves 20, 20, 20
Abs
200 reps
Pump was great!
PM
Work
Patrol
15 kilometers
millenium girl
Moderator
Fasted cardio
10 kilometers on the treadmill
5 rounds of 10 reps of the following exercises
Goblet squats
Stiff legged deadlifts
Dumbbell rows
Chest press
Shoulder press
PM
Legs
Air squats 15, 15, 15
Lunges 15, 15, 15
Leg extensions 15, 15, 15
Leg curls 15, 15, 15
Calves 15, 15, 15
Abductors/adductors 15, 12, 10
10 kilometers on the treadmill
5 rounds of 10 reps of the following exercises
Goblet squats
Stiff legged deadlifts
Dumbbell rows
Chest press
Shoulder press
PM
Legs
Air squats 15, 15, 15
Lunges 15, 15, 15
Leg extensions 15, 15, 15
Leg curls 15, 15, 15
Calves 15, 15, 15
Abductors/adductors 15, 12, 10
millenium girl
Moderator
Fasted cardio
10 kilometers on the treadmill
Walking lunges
Dumbbell rows
Db chest press
Shoulder press
Supinated biceps curls
Tricep extensions
3 sets of 8 to 12 reps.
10 kilometers on the treadmill
Walking lunges
Dumbbell rows
Db chest press
Shoulder press
Supinated biceps curls
Tricep extensions
3 sets of 8 to 12 reps.
millenium girl
Moderator
Knee is super angry (I shouldn't have done walking lunges).
Today was work only. Patrol of 20,3 kilometers.
No leg workout until next week (I have a 10 mile walk on Sunday).
Today was work only. Patrol of 20,3 kilometers.
No leg workout until next week (I have a 10 mile walk on Sunday).
millenium girl
Moderator
45 min recumbent bike
Upper body workout
Decline dumbbell presses
Decline flys
Frontal raises
Reverse flys
External rotations
Wide rows
One arm rows
Lying triceps extensions
Kickbacks
Seated biceps curls
Seated hammer curls
3 sets of 15 reps
Upper body workout
Decline dumbbell presses
Decline flys
Frontal raises
Reverse flys
External rotations
Wide rows
One arm rows
Lying triceps extensions
Kickbacks
Seated biceps curls
Seated hammer curls
3 sets of 15 reps
millenium girl
Moderator
Today I only walked 5 kilometers.
Chest/back
Decline db press 15, 12, 10
Decline db press neutral grip 15, 12, 10
Pullovers 15, 15, 15
Incline db press 15, 12, 10
Incline db press 15, 12, 10
Romanian deadlifts 15, 12, 10
Wide rows 15, 12, 10
One arm rows 15, 12, 10
Chest/back
Decline db press 15, 12, 10
Decline db press neutral grip 15, 12, 10
Pullovers 15, 15, 15
Incline db press 15, 12, 10
Incline db press 15, 12, 10
Romanian deadlifts 15, 12, 10
Wide rows 15, 12, 10
One arm rows 15, 12, 10
millenium girl
Moderator
Fasted cardio
5 kilometers on the treadmill
Bis/tris
Alternate db curls 15, 15, 15
Dips 15, 15, 15, 15
One arm concentration curls 15, 12, 10
Lying overhead extensions 15, 15, 15
Hammer curls 15, 15, 15
Kickbacks 15, 15, 15
Wrist curls 15, 15, 15
Seated overhead extensions 15, 15, 15
Spider curls 15, 12, 10
PM
Walk
5 kilometers
5 kilometers on the treadmill
Bis/tris
Alternate db curls 15, 15, 15
Dips 15, 15, 15, 15
One arm concentration curls 15, 12, 10
Lying overhead extensions 15, 15, 15
Hammer curls 15, 15, 15
Kickbacks 15, 15, 15
Wrist curls 15, 15, 15
Seated overhead extensions 15, 15, 15
Spider curls 15, 12, 10
PM
Walk
5 kilometers
millenium girl
Moderator
No weights today because of bad knee and neck pain.
Cardio
Work
15 kilometers patrol
Cardio
Work
15 kilometers patrol
millenium girl
Moderator
Warm up
10 min stationary bike
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
Cool down
10 min stationary bike
PM
15 min stationary bike
10 min stationary bike
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
Cool down
10 min stationary bike
PM
15 min stationary bike
millenium girl
Moderator
AM
Work
Patrol
15.9 kilometers
PM
Body weight exercises
Push ups 20, 20, 20
Dips 20, 20, 20
Assisted pull ups 10, 10, 10
Abs 200 reps
Work
Patrol
15.9 kilometers
PM
Body weight exercises
Push ups 20, 20, 20
Dips 20, 20, 20
Assisted pull ups 10, 10, 10
Abs 200 reps
millenium girl
Moderator
AM
Upper body workout
Standing biceps curls 15, 12, 10
Sitting hammer curls 15, 12, 10
Wrist curls 20, 20, 20
Deadlifts 15, 12, 10
1 arm rows 15, 12, 10
Wide rows 15, 12, 10
Close grip bench press 15, 12, 10
Pullovers 15, 12, 10
Diamond push ups 15, 15, 15
Kickbacks 15, 12, 10
1 arm overhead extensions 15, 12, 10
Dips 15, 15, 15
Shrugs 20, 15, 12
Overhead presses 15, 12, 10
External rotations 20, 15, 12
PM
Work
Patrol
18.97 kilometers
Upper body workout
Standing biceps curls 15, 12, 10
Sitting hammer curls 15, 12, 10
Wrist curls 20, 20, 20
Deadlifts 15, 12, 10
1 arm rows 15, 12, 10
Wide rows 15, 12, 10
Close grip bench press 15, 12, 10
Pullovers 15, 12, 10
Diamond push ups 15, 15, 15
Kickbacks 15, 12, 10
1 arm overhead extensions 15, 12, 10
Dips 15, 15, 15
Shrugs 20, 15, 12
Overhead presses 15, 12, 10
External rotations 20, 15, 12
PM
Work
Patrol
18.97 kilometers
millenium girl
Moderator
60 min recumbent bike
Legs
Pli? squats 15, 15, 15
Abductors/adductors 15, 15, 15
One leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Standing calves 20, 20, 20
PM
Walk
5 kilometers
Legs
Pli? squats 15, 15, 15
Abductors/adductors 15, 15, 15
One leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Standing calves 20, 20, 20
PM
Walk
5 kilometers
millenium girl
Moderator
AM
Work
Patrol
18.85 kilometers
PM
Bodyweight exercises
Air squats 20, 15, 12
Lunges 20, 15, 12
Wall push ups 20, 15, 12
Dips 20, 15, 12
Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.
Work
Patrol
18.85 kilometers
PM
Bodyweight exercises
Air squats 20, 15, 12
Lunges 20, 15, 12
Wall push ups 20, 15, 12
Dips 20, 15, 12
Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.
millenium girl
Moderator
Fasted cardio
60 min recumbent bike
Followed by bis/tris in supersets
Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10
PM
Walk
6.5 kilometers
60 min recumbent bike
Followed by bis/tris in supersets
Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10
PM
Walk
6.5 kilometers
millenium girl
Moderator
I woke up at 4:30am and worked the shoulders.
Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Seated overhead presses 15, 12, 10
Bent over reverse flyes 15, 12, 10
Shrugs 15, 12, 10
External rotations 15, 15, 15
7AM
Work
Patrol
18,51 kilometers
Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Seated overhead presses 15, 12, 10
Bent over reverse flyes 15, 12, 10
Shrugs 15, 12, 10
External rotations 15, 15, 15
7AM
Work
Patrol
18,51 kilometers
millenium girl
Moderator
Upper body workout
Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10
Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10
Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15
Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10
Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10
Abs 200 reps
Work
Patrol 14,93 kilometers
Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10
Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10
Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15
Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10
Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10
Abs 200 reps
Work
Patrol 14,93 kilometers
millenium girl
Moderator
Fasted cardio
7,5 kilometers
Legs
Pli? squats 20, 15, 12
Leg extensions 15, 12, 10
Lying leg curls 15, 12, 10
Seated calves 20, 20, 20
Abductors 20, 15, 20
Adductors 20, 15, 20
PM
Walk
3,5 kilometers
7,5 kilometers
Legs
Pli? squats 20, 15, 12
Leg extensions 15, 12, 10
Lying leg curls 15, 12, 10
Seated calves 20, 20, 20
Abductors 20, 15, 20
Adductors 20, 15, 20
PM
Walk
3,5 kilometers
millenium girl
Moderator
Fasted cardio
10 kilometers on the treadmill
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest presses
Shoulder presses
10 kilometers on the treadmill
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest presses
Shoulder presses
millenium girl
Moderator
I hope have another issue to deal with. Around noon
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.
Fasted cardio
12,2 kilometers on the treadmill
Lower body workout
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.
Fasted cardio
12,2 kilometers on the treadmill
Lower body workout
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15
millenium girl
Moderator
Cardio
14,3 kilometers on the treadmill
Abs
200 reps
14,3 kilometers on the treadmill
Abs
200 reps
millenium girl
Moderator
Fasted cardio
10 kilometers on the treadmill
Legs
Pli? squats 15, 15, 15
Side lunges 15, 12, 10
Lateral walks 15, 12, 10
Static lunges 15, 12, 10
Single leg extensions 15, 12, 10
Single leg curls 15, 12, 10
Standing calves 20, 20, 20
Wall sits 5 minutes
10 kilometers on the treadmill
Legs
Pli? squats 15, 15, 15
Side lunges 15, 12, 10
Lateral walks 15, 12, 10
Static lunges 15, 12, 10
Single leg extensions 15, 12, 10
Single leg curls 15, 12, 10
Standing calves 20, 20, 20
Wall sits 5 minutes
millenium girl
Moderator
Chest/shoulders/tris
Diamond push ups 12, 12, 12
Incline press neutral grip 12, 12, 12
Pullovers 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12
Frontal raises 12, 12, 12
External rotations 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12
Dips 15, 15, 15
Kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12
No lifting until Monday. I need to burn calories and will keep doing cardio though.
Diamond push ups 12, 12, 12
Incline press neutral grip 12, 12, 12
Pullovers 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12
Frontal raises 12, 12, 12
External rotations 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12
Dips 15, 15, 15
Kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12
No lifting until Monday. I need to burn calories and will keep doing cardio though.
millenium girl
Moderator
I woke up at 3:15am (bad stomach pain) and couldn't go back to sleep.
I hopped on the treadmill and did 10 kilometers fasted cardio.
I hopped on the treadmill and did 10 kilometers fasted cardio.
millenium girl
Moderator
Upper body workout
Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12
Romanian deadlifts 12, 12, 12
One arm rows 12, 12, 12
Seated biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12
Triceps kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12
Chest press neutral grip 12, 12, 12
Incline flyes 12, 12, 12
Decline press 12, 12, 12
Work
Patrol
17,9 kilometers
Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12
Romanian deadlifts 12, 12, 12
One arm rows 12, 12, 12
Seated biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12
Triceps kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12
Chest press neutral grip 12, 12, 12
Incline flyes 12, 12, 12
Decline press 12, 12, 12
Work
Patrol
17,9 kilometers
millenium girl
Moderator
I pulled a muscle or pinched a nerve, I'm not sure. I saw the chiropractor after my workout. Let's hope that will relieve the pain. I will do legs tomorrow.
Walk
6,91 kilometers
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
6 kilometers on the treadmill
Walk
6,91 kilometers
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
6 kilometers on the treadmill
millenium girl
Moderator
Fasted cardio
10 kilometers on the treadmill
Legs
Pli? squats 15, 15, 15
Side lunges 15, 15, 15
Standing calves 20, 20, 20
Single leg extensions 15, 15, 15
Standing leg curls 15, 15, 15
Abductors/adductors 15, 15, 15
Wall sits 5 minutes
10 kilometers on the treadmill
Legs
Pli? squats 15, 15, 15
Side lunges 15, 15, 15
Standing calves 20, 20, 20
Single leg extensions 15, 15, 15
Standing leg curls 15, 15, 15
Abductors/adductors 15, 15, 15
Wall sits 5 minutes
