MG's Training Journal

millenium girl

millenium girl

Moderator
Friday Feb. 5, 2010

Seated Rows
55x15
66x15
77x12
88x12

Lat Pulldowns
55x15
66x15
77x10
88x10

Reverse Grip Lat Pulldowns
55x12
66x12
77x12
88x10

One arm kettlebell rows
17x15
26x15
26x15
35x10

Hyperextensions

Abs
 
Monday Feb. 8, 2010

Monday Feb. 8, 2010

EZ Bar Curls
11x15
22x15
28x15
28x15

Larry Scott
33x12
44x12
55x12
66x10

Kettlebell Hammer Curls
9x12
9x12
18x12

Decline Bench Press
77x15
88x12
99x12

Smith machine
75x15
84x15
88x12
92x12

Pec Deck
44x15
55x12
55x12
66x10
 
Thank you, HR!

Wednesday Feb. 10, 2010

Military Press (machine)
22x15
33x15
44x12
55x12

Lateral Raises
27x15
33x12
39x12
44x12

Upright Rows
35x15
40x15
45x12

One Arm Kettlebell Rows
18x15
26x12
35x10

Seated Rows
55x15
66x15
77x12
88x12

Lat Pulldowns to the front
55x15
66x12
77x12
88x10

Abs
 
2BIGFRED said:
Looking good
What the whole routine look like?
Click to expand...
It all depends on how I feel when I hit the gym. I listen to my body and if I'm too tired, I do only 2 to 3 exercises per muscle. I tried several routines so far but I get bored very easily and I like to change the way I lift regularly. One thing stays the same: I want to increase the weight each time.
 
Friday Feb 12, 2010

Horizontal leg press
154x15
176x12
198x12
220x12

Tris pressdowns
40x12
50x12
60x12
70x12

Leg curls
60x15
70x15
75x15
85x12

Tris Extensions
40x15
50x15
60x15
65x8

Abductors/Adductors
66x30
77x20
88x15

Tris Reverse
50x15
55x15
65x12
70x8

Calves
50x30
61x20
72x15
77x12
 
Monday Feb 15, 2010

Monday Feb 15, 2010

EZ Bar Curls
22x12
22x12
27x12
33x10

Larry Scott
33x12
44x12
44x12
55x10

Hammer Curls
18x12
22x12
22x12
26x10

Decline Bench Press
66x15
88x12
99x10
110x10

Smith machine
66x10
66x10
70x10
75x10

Pec Deck
33x15
44x12
44x12
55x10

I had a chat with the gym owner and he told me that it's important to work in a comfort zone. What's your opinion about this?
 
i guess it depends on the definition of comfort zone, as in comfortable u can do something without hurting your self yeah i agree, but i also like to push myself through being comfortable on sets and weight or w/e it is i am working out but im always safe and know i am not going to be hurting myself
 
Wednesday Feb 17, 2010

Wednesday Feb 17, 2010

Joe0690 said:
i guess it depends on the definition of comfort zone, as in comfortable u can do something without hurting your self yeah i agree, but i also like to push myself through being comfortable on sets and weight or w/e it is i am working out but im always safe and know i am not going to be hurting myself
Click to expand...
From what I understood, it's working out at 60% of my max most of the time and once in a while increase the weights.

High Pulls
110x12
121x12
132x10
143x8

Tris Pressdowns
50x15
60x12
65x12
70x12

One Arm Rows
22x15
26x12
39x10
44x10

Triceps Extensions
50x15
55x15
66x12
77x8

Seated Rows
55x15
77x12
88x12
99x8

Weighted Dips
33x12
44x12
44x12

Lat Pulldowns to the front
55x15
66x12
77x12

Abs
 
basically all i go by is the first set i can do 10 where i start to struggle by the end but i can do it without really struggling then i increase the weight and pyramid down, so by the end of all my other sets im really struggling near the end but i can do it all safely on my own
 
Joe0690 said:
basically all i go by is the first set i can do 10 where i start to struggle by the end but i can do it without really struggling then i increase the weight and pyramid down, so by the end of all my other sets im really struggling near the end but i can do it all safely on my own
Click to expand...
I have to get used to the idea of de-loading. I focus on form and intensity right now.

Friday Feb 19, 2010

Seated Press
33x15
44x12
55x12
66x10

Upright Rows
35x15
40x12
44x12
55x10

Lateral Raises
27x15
33x12
38x12
44x10

Leg Curls
55x15
60x12
70x10
75x10

Leg Extensions
33x12
44x12
55x10
66x8

Seated Calves
44x20
66x15
88x12
99x10

Adductors/Abductors
66x30
77x20
88x15
99x10
 
when i say pyarmid down i mean to decrease reps and add weight now thats for me im not sure of your goals but a rule of thumb in what ever ur doing is to be struggling near the end and pushing yourself
 
Monday Feb 22, 2010

Monday Feb 22, 2010

EZ Bar Curls
16x15
22x12
27x12
33x10

Larry Scott
33x12
44x12
44x10
55x10

Kettlebell Hammer Curls
18x15
22x12
22x12
26x10

Smith machine
44x20
75x12
79x10
84x10

Cable Crossovers
25x12
30x12
30x10
35x10

Decline Bench Press
55x15
66x12
77x12
88x10

Abs

I might try the pyramid thing soon, Joe!
 
Sunday Feb 28, 2010

Sunday Feb 28, 2010

I never hit the gym on Sunday because it's too crowded but I won't be able to go tomorrow, so I had no other choice ....

Smith machine
44x20 (warm up set)
66x15
75x12
84x10
88x8

EZ Bar Curls
17x15
22x12
27x12
22x15

Incline Press
44x15
55x12
61x12
66x12

Larry Scott
22x15
33x15
44x10
55x10

Decline Bench Press
77x15
88x12
99x12
110x10

One arm concentration curls
18x12
18x10
22x10
22x10

Abs
 
Tuesday March 2, 2010

Tuesday March 2, 2010

Lat pulldowns to the front
66x12
77x10
88x10
99x10

Tris Pressdowns
45x15
55x15
65x15
75x10

One Arm Rows
22x15
33x15
44x12
55x10

Tris Extensions
45x15
55x15
65x12
70x12

Seated Rows
66x12
88x12
99x10
110x10

Tris Rope
40x15
50x15
60x10
65x10
 
Thursday March 4, 2010

Thursday March 4, 2010

I woke up with a stiff neck this morning, I can barely turn my head, the whole left side is kinda blocked .. but I hit the gym anyway.

Shoulder Press
33x20 (warm up set)
44x15
55x12
66x8

Shrugs
44x20
55x15
66x12
77x10

Frontal (plate) raise
11x12
15x12
17x12
17x8

Lateral raises
27x12
33x12
35x10
44x10

Abductors/Adductors
55x35
66x30
77x25

Seated Calves
55x25
66x15
77x15
 
Saturday March 6, 2010

Saturday March 6, 2010

Saturday March 6, 2010
Smith Machine
44x20 (warm up set)
66x12
75x12
88x10
97x8

Pec Deck
33x20
44x12
55x10
66x8

Vertical Press
88x12
110x12
132x12
154x10

Cable Crossovers
25x12
30x12
35x10

Leg Extensions
33x12
44x12
55x10

Leg Curls
88x12
99x12
110x12

Inverted Rows
10
10
8
6

Hyperextensions
10
10
10
 
Monday March 8, 2010

Back to the basics today ... (and I still have that stiff neck early in the morning, maybe I should try and sleep without a pillow)

Deadlifts
66x12
88x12
110x10
121x8

Box Squats
66x12
88x12
110x10
119x8

Bent-over-rows
60x10
70x10
75x10
80x10

Bench Press
75x10
88x10
97x8

Clean & Press
44x15
53x10
57x10

Good Mornings
44x12
50x12
60x12
70x10
 
Wednesday March 10, 2010

Wednesday March 10, 2010

Shoulder Press (facing backwards)
22x12
33x12
44x12
55x8

Tris Pressdowns
40x20
50x15
60x12
70x12

Bent over Rows
44x15
66x15
88x12
99x8

Tris Extensions (Rope)
40x20
45x15
50x12
55x10

Dumbbell Press
18x12
22x12
24x12

Close Grip Bench
44x20
53x12
66x15
62x12
 
Friday March 12, 2010

Prisoner squats
10
10
10

Seated Rows
55x10
66x10
88x10

Horizontal Leg Press
154x10
176x10
198x10

Lateral Raises
28x10
39x10
44x10

Peck Dek
44x10
55x10
66x10

Hyperextensions
10
10
10

Pike Situps
10
10
10

Hanging Leg Raises
10
10
10

Cable Crossovers
25x10
30x10
35x10

Clean & Press
44x10
44x10
44x10

In 3 rotations without rest
 
Monday March 15, 2010

Monday March 15, 2010

Tris Pressdowns
40x20 (warm up set)
50x12
60x12
70x12

Pulley curls
35x12
40x12
50x12
55x10

Curling Machine
33x12
44x12
55x10
66x8

Tris Extensions
40x12
50x12
60x12
65x10

EZ bar curls
16x12
22x12
27x12

Tris Reverse
45x12
55x12
60x12
65x12
 
Thursday March 18, 2010

Thursday March 18, 2010

As you probably know, I'm on vacation right now and I'm taking it easy. I hit the gym earlier for the first time in 3 days and even if I didn't do much, the pump was great.

Dumbell curls
15x12
20x10
25x8
30x6 (I had to try ....)

Triceps kickbacks
15x12
20x10
25x8

Concentration Curls
15x12
20x10
25x8 (I found it really hard to do 8 reps because of my right wrist)

Triceps reverse
20x12
30x10
40x10
 
Tuesday March 23, 2010

Tuesday March 23, 2010

I'm a bit jetlagged today but I needed to hit the gym again ....


Lateral Raises
33x15
38x12
44x10
55x8

Seated Rows
55x15
77x12
99x10
110x8

Shoulder Press (machine)
44x12
66x10
77x8

Upright Rows (I used a low pulley, I don't wanna hurt my neck again)
40x12
50x10
60x10

High Pulls
110x10
132x10
143x8

Reverse pulldowns
55x10
77x10
99x8
 
Wednesday March 24, 2010

Wednesday March 24, 2010

EZ curls
16x15
27x12
33x10
38x8 (my personal best)

Tris Pressdowns
50x15
60x12
70x12
80x8

Olympic Bar Curls
44x12
50x10
52x8
55x8

Tris Extensions
40x15
50x12
60x12
65x10

Pulley Curls
40x10
45x10
50x10
55x8

Triceps Kickbacks
20x15
25x10
30x10

Abs
 
Thursday March 25, 2010

Thursday March 25, 2010

Smith Machine
44x20 (warm up set)
75x12
84x10
97x4

I tried 110lbs but failed

Chest Incline (machine)
55x10
66x10
72x8
83x8

Cable Crossovers
30x8
35x8
40x8
50x4 (personal best)

Decline Press
66x10
88x10
110x10

10 min on the elliptical.
 
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