MG's Training Journal

[millenium girl]

Fasted cardio
40 minutes arm bicycle

PM

49 minutes walk

Resistance band workout
3x10

Biceps curls
Hammer curls
Kickbacks
Overhead extensions
Shoulder press
External rotations
Seated rows
Lat pulldowns
Chest press
Flyes
Splitter
Standing leg curls
Leg extensions

[millenium girl]

Fasted cardio
40 minutes arm bicycle

Chest
3x10

Push ups
Incline bb press
Decline flyes
Pullovers
Decline close grip barbell press

PM
49 minutes treadmill

[Kluso]

Happy Birthday young lady! Hope you are having a good one and at least treating yourself!

[millenium girl]

Happy Birthday young lady! Hope you are having a good one and at least treating yourself!

[millenium girl]

Easy day

Fasted cardio
45 minutes arm bicycle

Followed by a resistance band workout
3x25

Biceps curls
Hammer curls
Kickbacks
Overhead extensions
Chest press
Flyes
Pullovers
Shoulder press
External rotations
Reverse grip lat pulldowns
Seated rows
Lunges
Hip abduction
Adductors
Calf raises
Leg curls
Standing leg curls

Then 120 kilometers to Limburg, 5 hours shift at the Villa, 120 kilometers back home.

[millenium girl]

Fasted cardio
49 minutes treadmill

Bis and tris in supersets
3x10

Barbell curls
1 arm overhead extensions
Hammer curls
Kickbacks
Alternate db curls
Dips
One arm concentration curls

[millenium girl]

Yesterday
1:30h arm bicycle

Today
53,5 minutes treadmill

PM
30 minutes arm bicycle

[millenium girl]

Fasted cardio
53,5 minutes treadmill

Back
3x10

Deadlifts
T bar rows
Reverse flys
Seated rows
Lat pulldowns
One arm rows

[millenium girl]

Fasted cardio
53,5 minutes treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Pressdowns
Kickbacks
Chest press
Flyes
Shoulder press
External rotations
Seated rows
Reverse grip lat pulldowns
Leg presses
Adductors
Standing leg curls
Calf raises

[millenium girl]

Cardio
58 min treadmill

Chest
3x12

Bench press
Incline flyes
Pullovers
Incline close grip bb press
Decline db press
Cable crossovers

[millenium girl]

Cardio
50 minutes arm bicycle

Resistance band workout
1x20

Biceps curls
Hammer curls
Triceps kickbacks
Push downs
Shoulder press
External rotations
Chest press
Flys
Lat pulldowns
Seated rows
Standing leg curls
Leg extensions
Calf raises
Hip abduction

[millenium girl]

Fasted cardio
58 min treadmill

PM
Bis and tris in supersets
3x10

Barbell curls
Kickbacks
Hammer curls
Overhead extensions
Wrist curls
Pushdowns
Alternate db curls
Spider curls

Week-end will be cardio only

[millenium girl]

Saturday
45 min arm bicycle

Sunday
45 min arm bicycle

Today
62,5 minutes treadmill

Shoulders
3x10

Seated press
External rotations
Upright rows
Shrugs
One arm lateral raises
Front raises

In the afternoon I went for a walk in the park because the girls want me to walk on uneven ground and walk up and down the stairs.

[millenium girl]

Fasted cardio
30 minutes arm bicycle
30 minutes treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Kickbacks
Pushdowns
Shoulder press
External rotations
Chest press
Flyes
Pullovers
Lat pulldowns
Reverse grip seated rows
Lying down leg curls
Lunges
Calf raises

I will do the remaining 32,5 minutes walk in the park this afternoon and go up and down the stairs too.
I will stretch well and ice my knee 3 times during 15 minutes also.

[millenium girl]

Fasted cardio
30 minutes arm bicycle
37 minutes treadmill

Back
3x10

SLDL
T bar rows
One arm rows
Lat pulldowns
Seated rows
Reverse flyes
Good mornings

I was supposed to do 30 minutes treadmill this afternoon but I worked at the animal rescue instead.