MG's Training Journal

[millenium girl]

Monday May 31, 2010

10 min elliptical

Incline Press
44x15
55x12
66x10
77x8

Smith Machine Press
79x12
88x10
97x8
101x5

Cable crossovers
25x15
30x12
40x8

Vertical Press
110x15
132x12
154x10
165x8

Decline Press
88x12
110x10
132x8

[millenium girl]

Tuesday June 1, 2010

10 min elliptical

Pulley Curls
55x12
65x10
76x8
80x8 (PR)

Triceps Reverse
60x15
70x12
80x12
90x10

EZ bar curls
28x10
33x10
38x8

Triceps Rope pushdowns
60x12
70x10
80x8

Hammer Curls
18x12
22x10
26x10

Triceps Kickbacks
18x12
22x10
26x8

1 set of 100 physioball crunches

[millenium girl]

Wednesday June 2, 2010

10 min elliptical

1 arm lateral raises
15x12
18x10
20x8
22x6

Lat pulldowns to the front
66x12
88x10
99x10
110x8

Upright Rows
45x12
55x10
60x10

High Pulls
110x10
132x10
143x8

Shoulder Press
44x12
66x10
77x10

Seated Rows
88x10
99x9
110x7

[millenium girl]

Friday June 4th, 2010

I'm still in a lot of pain (back issue) but staying at home won't solve anything, the doc told me to keep moving .... and take Ibuprofen.

I decided to go back to a 300 reps Friday (haven't done it in a while).

Prisoner squats
Inverted rows
Horizontal leg press (176, 198, 220)
Lateral raises (39, 44, 55)
Pec Deck (55, 66, 77)
Hyperextensions
Pike sit ups
Hanging leg raises
Cable crossovers (30, 40, 45)
Clean&Press (44)

1 set of 10 reps of each exercise in 3 rotations without rest ....

[HOTROCKS]

Naproxen aka Aleve is tons better for muscle and joint pain IMHO.

[millenium girl]

Monday June 7th, 2010

10 min stairclimber

Lateral raises
44x12
50x10
55x10

Upright rows
50x12
60x10
70x10

Db press
22x12
24x12
26x12

Rear delt flyes
22x12
33x10
44x8

Frontal raises
22x12
24x10
26x12

Shrugs
29x12
31x10
35x12

[millenium girl]

Tuesday June 8th, 2010

10 min elliptical

Smith machine flat bench
88x15
92x12
97x10
44x25

Cable Crossovers
30x12
35x10
40x8
45x6

Incline Press
55x10
66x10
77x10
88x6

Pec Deck
55x10
77x8
88x6

1 set of 250 crunches

[millenium girl]

Monday June 14th, 2010

10 min elliptical

Cable crossovers
66x15
77x12
88x10

Smith Machine Flat Bench
77x15
88x12
110x10

Vertical Press
154x12
176x10
198x10

Incline Press
55x12
66x10
77x10

Decline Press
88x12
99x10
110x10

Pec Deck
88x12
99x10
110x10

[millenium girl]

Wednesday July 14th, 2010

Smith Machine Flat
44x20
80x15
84x15
88x15

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
20x15
25x15
30x15
35x12

Cable Crossovers
25x15
30x15
35x12
40x10

[millenium girl]

Thursday July 15th, 2010

20 min stationary bike
Abductors/Adductors
Seated calves
300 abs

[millenium girl]

Friday July 16th, 2010

AM
10 min stationary bike

EZ Bar Curls
16x20
22x15
27x15
33x15

Tricep Kickbacks
13x20
18x15
20x15
22x15

Curling Machine
33x20
44x20
55x15
66x15

Tricep Reverse
55x20
66x10
77x15
88x12

High Pulley Curls
20x15
25x15
30x15
35x10

Dips
4 sets of 20 reps

Hammer Curls
18x20
22x15
26x15

PM
30 min stationary bike (Level 4, 6 miles, 188 calories).
Didn't want to force on the knee ...

[millenium girl]

Saturday July 17th, 2010

300 reps day ... Gotta love those!

Prisoner Squats
Cable Crossovers (20,25,30lbs)
Lateral Raises (44,50,55)
Horizontal Leg Press (154,176,198)
Hanging Leg Raises
Pike Sit-Ups
Push Ups
Hyperextensions
Clean & Press (44,53,57)

in 3 rotations without rest.
I hadn't done legs in +/- 4 weeks but didn't feel any pain when doing the horizontal leg press today.

PM workout
20 min HIIT cardio

[millenium girl]

Sunday July 18th, 2010

20 min HIIT cardio

Seated db press
18x20
20x15
22x12
26x10

Single arm lateral raises
15x20
18x15
22x12
24x12

Db Shrugs
24x20
26x15
31x15
35x12

Upright Rows
50x20
60x15
65x15
70x12

Rear Delt Flys
4 sets of 20 reps 22lbs

[millenium girl]

Monday July 19th, 2010

I was feeling a bit lightheaded by the time I hit the gym today (didn't eat anything except a light breakfast).

I decided to lift a bit differently and go from "heavy" to light

10 min stationary bike

Lat pulldowns to the front (narrow grip)
110x8
99x10
88x12
77x15

Seated Rows
121x10
110x12
99x12
88x12

One Arm Rows
66x10
55x12
44x12
33x15

Hyperextensions (with a 22lbs plate)
12
12
10
10

[millenium girl]

Tuesday July 20th, 2010

15 min stationary bike

Smith Machine Flat
44x25
75x15
79x15
88x12

Cable Crossovers
25x20
30x15
35x12
40x10

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
44x15
55x15
66x12
72x12

300 abs