MG's Training Journal

did 6 kilometers on the treadmill last night (412 cals) and I’m sore.

Arm bicycle 1:20h 482 cals

Bench press 4x10
Db rows on incline bench 4x10
Behind the back shrugs 3x10
Incline reverse grip db press 3x10 (I should have done these with lighter weights)
Incline db fly stretch 60 sec
Hanging pull up stretch 60 sec
Side delt raises supersets 3x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 60 sec
 
I woke up at 3am.

Cardio
1:24h stationary bike (483 cals)

SLDL 4x15
SLDL stretch 60 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x20
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 2x30 sec
 
Lazy weekend

1:30h stationary bike on Saturday
Brisk walk of 7.9 kilometers on Sunday

Today
1:15h arm bicycle (364 cals)

Squats 4x8
Close grip bench press 4x8
Laying db curls 4x8
Good mornings 4x8
SLDL stretch 60 sec
Incline laying extensions 4x8
Band tricep stretch 30 sec
Lunges 4x8
Quad stretch 60 sec
Biceps curls 4x8
Band bicep stretch 30 sec
Adductors 4x8
Abductors 4x8
Standing calf extensions 4x10
Calf stretch 60 sec
 
Cardio
75 min arm bicycle

Chest
Incline dumbbell press 4x10 (Warm up.)
Dumbbell fly 4x8 (Muscle round)
Incline dumbbell fly stretch 60 sec

That was fun!
 
Cardio
1:25h stationary bike

Decline bb press 4x10
Db military press 3x12
Db rows 3x12
Incline dumbbell flyes stretch 60 sec
Meadows rows 3x12
Lat pulldowns 2x15,1x20
Hanging lat stretch twists 2x30
Shrugs 2x12 1x15
Bent over rows 3x12
Hands behind the back shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec
Landmine oblique twists 2x20

I went for a walk through the fields yesterday and fell in a hole that I hadn’t seen. Body was quite sore today.
 
Stationary bike
90 min 403 cals

Quads with muscle round
Lunges 4x10 (warm up)
Leg extensions 4x8 (muscle round)
Quad stretch 60 sec
Hamstrings
Standing leg curls 3x12
Single leg glute bridge 3x10
Calves
Calf raises 3x15
Calf stretch 30 sec
Triceps with muscle round
Dips 4x10 (warm ups)
Pushdowns 4x8 (muscle round)
Band tricep stretch 60 sec
 
Cardio
88 min arm bicycle (416 cals)

Incline db fly 3x12
Incline db press 3x12
Decline press 3x12
Db fly stretch 60 sec
Db pullovers 3x12

And now 2 days off ….
 
70 minutes stationary bike

Back
Bb rows 3x10
Lat pulldowns 4x8
Hanging lat stretch twists 60 sec

Chest
Incline db press 4x10
Db flys 4x8
Incline dumbbell flyes stretch 60 sec
 
Cardio
75 minutes stationary bike

Squats 3x12
Quad stretch 60 sec
Skull crushers 3x12
Hammer curls 3x12
Standing hamstring curls 3x12
SLDL stretch 60 sec
Abductors 3x12
Adductors 3x12
Seated calves 3x12
Calf stretch 60 sec
Tricep extensions 2x10
Band tricep stretch 60 sec
Biceps curls 3x10
Grippers 3x15
 
Reverse grip bench press 3x10
Db rows 3x12
Upright rows 3x12
Incline dumbbell flyes 3x12
Incl db flyes stretch 60 sec
Lat pulldowns 3x10
Hanging lat stretch twists 2x30
Db military press 2x20 1x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 30 sec
Handcuff stretch 30 sec
 
DL 4x5
SLDL stretch 60 sec
Triceps extensions 3x15
Hammer curls 3x10
Hip thrusts 1x10
SLDL stretch 60 sec
Reverse grip triceps extensions 1x10
Band tricep stretch 30 sec
Concentration curls 1x10
Band bicep stretch 30 sec
Bulgarian split squats 1x10
Quad stretch 60 sec
Standing calf extensions 1x20
Calf stretch 60 sec
 
60 min cardio
- 30 min arm bicycle
- 30 min stationary bike

Back
Barbell rows 3x12
Meadow rows 3x12
Laying down db rows 3x12
Lat pulldowns 3x12
Reverse grip seated rows 3x12
Hanging lat stretch twists 60 sec
 
Hip thrusts 4x10
SLDL stretch 60 sec
Quad stretch 60 sec
Close grip bench press 3x10
EZ bar curls 3x10
Overhead single arm overhead db extensions 3x10
Band tricep stretch 60 sec
Zottman curls 3x20
Band bicep stretch 60 sec
Forearm db twists 3x15
 
Incline dumbbell fly 4x10
Incline bench press 4x10
Band chest stretch 60 seconds
Dumbbell row 4x10
Inverted barbell row 3x12
Dumbbell pullover 3x12
Hanging pullup stretch 60 seconds
Dumbbell military press 3x12
Cross body band shoulder stretch 60 seconds
Band shoulder stretch 60 seconds
 
Leg press 6x5
Quad stretch 60 sec
Db overhead tricep extensions 4x10
Hammer curls 3x12
Standing hamstring curls 3x12
SLDL stretch 60 sec
Dips 2x25
Band tricep stretch 60 sec
Double bicep curls 3x15
Band bicep stretch 60 sec
Calf raises 3x15

And now rest unless I go for walks
 
I did 60 minutes of cardio both om Saturday and Sunday.

60 min fasted cardio

Play session with one of the Belgian shepherds.

11am

SLDL 4x15
SLDL stretch 60 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x25
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 60 sec
 
Cardio
70 min stationary bike

Bench press 4x10
Db rows on incline bench 4x10
Behind the back shrugs 3x12
Incline reverse grip db press 3x12
Incline dumbbell flyes stretch 60 sec
Inverted rows 2x20
Hanging pull-up stretch 60 sec
Side delt raises supersets 3x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 60 sec
 
Fasted cardio
60 minutes stationary bike

Play session with one of the Belgian shepherds (Buzz).

Muscle round
Chest
Incline db press 4x10
Db fly 4x8
Incline dumbbell flyes stretch 60 sec

Back
Barbell rows 4x10
Lat pulldowns 4x8
Hanging lat stretch 60 sec

I?m going back to the shelter at 4pm to clean the benches/runs.
 
Fasted cardio
77 min stationary bike (409 cal)

Muscle round
Shoulders

Arnold press 3x10 (warm up)
Db side lateral raises 4x8
Crossbody band shoulder stretch 60 sec
Handcuff stretch 60 sec
 
I woke up at 3 am

Fasted cardio
63 min stationary bike

Leg extensions 4x8
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Band extensions 3x15
Tricep band stretch 60 sec
Preacher curls 3x10
Band bicep stretch 60 sec
Seated calf raises 3x15
Calf stretch 60 sec
 
Monday May 9

Cardio
77 min stationary bike

Squats 4x10
Skull crushers 3x10
Hammer curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Abductors 3x10
Adductors 3x10
Seated calves 3x10
Calf stretch 60 sec
Tricep extensions 2x10
Band tricep stretch 60 sec
Biceps curls 3x10
Band bicep stretch 60 sec
Forearms db twists 2x20
 
Tuesday May 10

Cardio
70 min stationary bike

Bench press 4x10
Db rows on incline bench 4x10
Behind the back shrugs 3x12
Incline reverse grip db press 3x15
Incline dumbbell flyes stretch 60 sec
Inverted rows 3x10
Hanging pull up stretch 60 sec
Side delt raises superset 3x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 30 sec
 
Fasted cardio
Stationary bike
77 min (522 cals)

Some ab work

Volunteer work at the shelter (cleaning the dog benches and playing with the Belgian shepherds)

25 min arm bicycle
 
Fasted cardio
63 minutes recumbent bike

Muscle round

Shoulders/Back

Arnold press 3x12 (warm up)
Db side lateral raises 4x8
Crossbody band shoulder stretch 60 sec
Handcuff stretch 60 sec

Bb rows 4x10 (warm up)
Lat pulldowns 4x8
Hanging lat stretch 60 sec

Play session with the Belgian shepherds
 
Up at 3:15 am

Fasted cardio
63 min stationary bike

Decline bench press 3x12
Upright rows 3x12
Decline db flys 3x12
Decline db fly stretch 60 sec
Band rear fly 3x12
Hanging lat stretch 60 sec
Incline db pullovers 3x12
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 60 sec

Later this morning I will clean the dogs benches at the animal shelter and this afternoon I have a play session with the Belgian shepherds on my program.
 
Week-end was fasted cardio only. 60 minutes recumbent bike on Saturday and 60 minutes stationary bike on Sunday.

Today

Squats 4x8
Close grip bench press 4x8
Laying db curls 3x10
Good mornings 3x12
SLDL stretch 60 sec
Incline laying extensions 3x8
Band tricep stretch 60 sec
Lunges 3x10
Quad stretch 60 sec
Biceps curls 3x10
Band bicep stretch 60 sec
Abductors 3x10
Adductors 3x10
Standing calf extensions 4x10
Calf stretch 60 sec

50 minutes cleaning up the benches at the animal rescue.

60 minutes recumbent bike

The Achilles is still bugging me and now I might have a periostitis as well.
 
Hey MW, yes it has been down for quite some time. I could only post 1 day last week. I posted a thread about it in the mod section and nobody knows what?s going on.

Incline db press 4x8
V grip pulldowns 4x10
Z press 4x10
Decline press 3x12
Db fly stretch 60 sec
Meadow rows 3x12
Hanging lat stretch twists 60 sec
Bb behind the back shrugs 3x12
Hands behind the back shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec

I will do cardio later.

Right now I have to clean the dogs benches at the animal rescue.
 
You must log in or register to reply here.

New Posts

Trending

Back
Top