MG's Training Journal

[Roughrydr]

Hows the back?

[millenium girl]

I didn't workout today.

Work
Patrol
21,73 kilometers

[millenium girl]

Back is OK, neck and shoulder are still thr same

[millenium girl]

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.

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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.

[millenium girl]

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).

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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

[millenium girl]

No weights today because of bad knee and neck pain.

Cardio
Work
15 kilometers patrol

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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