MG's Training Journal

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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

[millenium girl]

[millenium girl]

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

[millenium girl]

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

[millenium girl]

72 min fasted cardio
Some ab work

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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

[millenium girl]

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.

[millenium girl]

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.

[MindlessWork]

Hiya Milli, seems Basskiller's site has been down for a while...anything going on?

[millenium girl]