MG's Training Journal

Today I did 36 minutes fasted cardio (warm up) followed by

Squats 4x8
Leg press 4x8
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 3x10
Zottman curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Band extensions 3x12
Tricep band stretch 60 sec
Spider curls 3x10
Band bicep stretch 60 sec
Seated calf raises 3x15
Calf stretch 90 sec

Cleaning up the dog benches at the animal rescue

PM
30 min arm bicycle

I have put up weight — I feel fat and bloated. I need to get my diet back on track.
 
Fasted cardio
59 min stationary bike

Muscle round
Chest

Incline db press 4x10 (warm up)
Db fly 4x10
Incline dumbbell flyes stretch 2x30 sec

Back
Bb rows 4x10 (warm up)
Lat pulldowns 4x8
Hanging lat stretch 60 sec
 
Lazy weekend
60 minutes cardio on Saturday and cleaning of the dog benches at the rescue

Yesterday
Same but cleaning of the benches twice.
Walk in the neighbourhood to pick up what people leave behind (trash).

Today
50 minutes cardio

Horizontal chest press 4x8
Bent over db rows 4x8
Db military press 4x8
Db fly 1x10
Db pullovers stretch 60 sec
Wide grip lat pulldowns 1x20
Pull up stretch twists 30
Wide grip high pull 1x10
Hands behind the back stretch 45 sec
Handcuff stretch 45 sec
 
55 minutes stationary bike

Decline db fly 4x8
Decline db press 4x8
Db fly stretch 60 sec
Incline barbell press 4x10
Db pullovers 4x10
Band chest stretch 60 sec

Animal rescue to clean up the dog benches
 
4 hours sleep

63 min cardio (recumbent bike)

DL 4x5
SLDL stretch 60 sec
Laying incline db tricep extensions 3x12
Hammer curls 3x12
Hip thrusts 2x10
SLDL stretch 60 sec
Reverse grip tricep extensions 1x10
Band tricep stretch 60 sec
Concentration curls 1x12
Band bicep stretch 60 sec
Bulgarian split squats 1x10
Quad stretch 60 sec
Standing calf extensions 1x20
Calf stretch 60 sec

Shift at the animal rescue
 
Yesterday
50 minutes arm bicycle

Cleaning the dog benches wasn?t fun (vomit, poop and pee everywhere).

Today
Cardio
50 minutes recumbent bike

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

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

Full day at the Academy
 
Cardio
55 minutes stationary bike

Arms in supersets
Dumbbell curls 4x8
Kickbacks 4x8
Hammer curls 4x8
Overhead extensions 4x8
Wrist curls 4x10
Skull crushers 4x8
Spider curls 4x8

Full day at the Academy. I?m so tired.
 
Cardio
65 min stationary bike

Squats 4x8
Adductors 4x8
Abductors 4x8
Close grip bench press 4x8
Good morning 4x8
Laying db curls 4x8
SLDL stretch 60 sec
Band tricep stretch 60 sec
Biceps curls 4x10
Band bicep stretch 60 sec
Standing calf extensions 4x10
Calf stretch 60 sec

The Academy is killing me, I have bad arrhythmia and low BP every day.
 
What’s The Academy? Is it stressing you out? Causing anxiety? Is this something you have to do? Sorry you going thru that. Can’t be fun.
 
Kluso said:
What?s The Academy? Is it stressing you out? Causing anxiety? Is this something you have to do? Sorry you going thru that. Can?t be fun.
Click to expand...
School ? I follow a 2 week training on how to prevent burglaries in houses, buildings, garages. I need to be able to give advice to people if I want to do this volunteer work.

Yesterday was cardio only: 65 minutes stationary bike

Today

Reverse grip bench press 4x8
Db rows 4x10
Upright rows 4x8
Decline db fly 3x10
Incline db fly stretch 60 sec
Lat pulldowns 3x10
Hanging lat stretch twists 2x12
Db military press 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec
 
Cardio
65 minutes stationary bike

Legs

Squats 4x8
Lateral walks 4x8
Hamstring curls 4x8
Quad stretch 60 sec
Calf raises 4x10
Lunges 3x12
Leg extensions 3x12
SLDL stretch 60 sec
 
62 minutes stationary bike

Shoulders

Kettlebell swings 4x8
Dumbbell Military press 4x8
Rear delt flys 4x8
Barbell shrugs 4x8
One arm lateral raises 4x8
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder 60 sec
 
Hey Roughy, how have you been? How are the cats?

Cardio
65 minutes recumbent bike

Muscle round

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

Back
Bb rows 4x10
Lat pulldowns 4x8
Hanging lat stretch twists 30
 
Friday

Cardio 65 min recumbent bike

Ab work (100 reps)

Today

Cardio 68 min stationary bike

I?m exhausted and have kind of a nervous breakdown :(
 
Cardio
60 minutes stationary bike

Arms in supersets

Barbell curls 4x8
Triceps kickbacks 4x8
Hammer curls 4x8
Overhead extensions 4x8
One arm concentration curls 4x8
Dips 4x8
Wrist curls 4x8
Spider curls 4x8
Band bicep stretch 60 sec
Band tricep curls 60 sec
 
71 min fasted cardio

Shoulders

Military press 4x8
Rear delt flys 4x8
Kettlebell swings 4x8
Lateral raises 4x8
Arnold press 4x8
Shrugs 4x8
Upright rows 4x8

Stretches
 
Monday
60 min stationary bike

Squats 4x8
Leg press 4x8
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 3x10
Zottman curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Band extensions 3x12
Tricep band stretch 60 sec
Spider curls 3x10
Band bicep stretch 60 sec
Seated calf raises 3x15
Calf stretch 90 sec
 
Tuesday
63 min recumbent bike

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
 
Wednesday
74 min stationary bike

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
 
Today

60 min recumbent bike

Full body

Barbell curls 4x8
Hammer curls 4x8
Wrist curls 4x8

Overhead extensions 4x8
Kickbacks 4x8

SLDL 4x8
Seated rows 4x8
T-bar rows 4x8

Military press 4x8
Kettlebell swings 4x8
Rear delt flys 4x8

Incline dumbbell flyes 4x8
Pullovers 4x8
Barbell press 4x8
Incline dumbbell flyes stretch 60 sec

Squats 4x8
Leg extensions 4x8
Hamstring curls 4x8
Calf raises 4x8

Abs
 
Cardio
71 minutes stationary bike

Back
One arm rows 4x8
SLDL 4x8
SLDL stretch 60 sec
Bent over rows 4x8
Lat pulldowns 4x8
Seated rows 4x8
T-bar rows 4x8
 
Fasted cardio
75 minutes stationary bike

Legs

Air squats 4x8
Side lunges 4x8
Hamstring curls 4x8
Hip thrusts 4x8
Abductors/adductors 4x8
Calf raises 4x8
Lunges 4x8
Leg extensions 4x8
Quad stretch 60 sec
Calf stretch 60 sec
SLDL stretch 60 sec
 
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