MG's Training Journal

Fasted cardio
30 minutes recumbent bike

Followed by

Barbell row- 3@12
Yates rows- 3@12
Db- 3@12
Towel rows- 1@failure (56)

Military press- 3@12
Single arm lateral raise- 3@12 each arm
Front raise- 3@12
Upright row- 1@failure (46)

Cool down
20 minutes arm bicycle

6 hours shift at the hospital. I had bad arrhythmia after drinking sparkling water (not sure there is a link), I took Bisoprolol and 5mg diazepam but when back home I thought I was gonna faint. I didn’t and the misery stopped around 13:45.
 
Cardio
40 minutes arm bicycle


Bench press- 3@12
Incline bench press- 3@12
Incline Dumbbell Flye- 3@12
Single dumbbell bench press- 1@failure (36)

Seated dumbbell curl- 3@12
Barbell curl- 3@12
Zottman curl- 3@12
Spider curls- 1@failure (48)
 
Last night I woke up around 1:30u. My whole body was aching. I had to take 10mg diazepam and a strong painkiller before I could sleep 3 more hours.

I took it easy today.

30 minutes recumbent bike
1:10 hour arm bicycle
 
Cardio
30 minutes recumbent bike

Sumo Deadlift- 3@12
Standing Leg curl- 3@12
Kettlebell swings- 3@12
Good morning- 1@failure (56)

Skull crusher- 3@12
Close grip push ups- 3@12
Dumbbell french press-3@12
dumbbell kick-back- 1@failure each arm (58)

30 minutes arm bicycle
 
JDUB said:
get it girl!
Click to expand...

Thank you JDUB, do you have a miracle cure for knee pain?

Fasted cardio
30 minutes recumbent bike

Mid morning
Barbell row- 3@10
Dumbbell bent over row- 3@10
Reverse grip bb bent over rows- 3@10
Doorway rows- 1@failure (56)

Military press- 3@12
Lateral raise- 3@12
Front raise- 3@12
Upright row- 1@failure (42)

55 minutes arm bicycle
 
Cardio
45 minutes arm bicycle


Sumo Squats- 3 sets @12 reps
SLDL- 3@10 reps
Resistance band leg presses- 3@12 reps
Barbell hack squat- 1@failure (42)

Right knee is still swollen and sore.
 
millenium girl said:
Thank you JDUB, do you have a miracle cure for knee pain?

Fasted cardio
30 minutes recumbent bike

Mid morning
Barbell row- 3@10
Dumbbell bent over row- 3@10
Reverse grip bb bent over rows- 3@10
Doorway rows- 1@failure (56)

Military press- 3@12
Lateral raise- 3@12
Front raise- 3@12
Upright row- 1@failure (42)

55 minutes arm bicycle
Click to expand...

No maam....ICE after work outs..
 
JDUB said:
No maam....ICE after work outs..
Click to expand...
I apply ice after a workout or my shift at the hospital but the relief it brings doesn?t last.



Warm up
20 min arm bicycle

Bench press- 3@10 reps
Incline dumbbell press- 3@10 reps
Dumbbell Flye- 3@12 reps
Wide grip dips- 1@failure (34)

Seated dumbbell curl- 3@12 reps
Barbell curl- 3@12 reps
One arm concentration curl- 3@12 reps
Seated barbell curl- 1@failure (30 each arm)

Arms were pumped!

I don?t know what?s wrong with the knee but after my shift at the hospital I could barely go down the stairs.

PM
15 min arm bicycle
30 minutes recumbent bike
 
JDUB said:
same here...getting older just fn sucks
Click to expand...

I wish I could turn back the clock :(

Last lifting day this week since this is a 4 day routine.

Cardio
45 minutes arm bicycle

Romanian deadlifts- 3@10 reps
Leg curl- 3@10 reps
Kettlebell swings- 3@12 reps
Good morning- 1@failure (34)

Skull crusher- 3@12 reps
Overhead extensions- 3@12 reps
Lying tricep extensions 3@12
dumbbell kick-back- 1@failure each arm (36)

There is water in my right knee and because I had a knee replacement it can?t be drained. And the pain on the inside of my left foot is an extensor tendinitis.

I saw the cardiologist about my tachycardia and had an ultrasound, ECG and stress test, everything was normal. Next Tuesday I will wear a Holter for 24
 
Cardio
25 minutes arm bicycle


Sumo Squats- 3 sets @12 reps
SLDL- 3@12 reps
Resistance bands lying down Leg Press- 3@12
Barbell hack squat- 1@50

PM
40 minutes arm bicycle
 
Is this what we get to look forward too after abusing our bodies for so long? Dam. Sorry you having suck a rough time. I’m already getting there. Always seems like something is hurting and I’m in mid fourties. You said, “if I could only turn back time.” What would you have done differently?
 
Speaking for myself, no heavy weights.

Ya, it's always something but it's also amazing what we can get used to and what becomes the norm.
 
Kluso said:
Is this what we get to look forward too after abusing our bodies for so long? Dam. Sorry you having suck a rough time. I?m already getting there. Always seems like something is hurting and I?m in mid fourties. You said, ?if I could only turn back time.? What would you have done differently?
Click to expand...
I never listened to my body. Don?t do the same mistake. You don?t wanna be like I am now ? some days almost unable to get up. But nothing will stop me from working out. Damage is done. We can?t turn back the clock unfortunately.

HDH said:
Speaking for myself, no heavy weights.

Ya, it's always something but it's also amazing what we can get used to and what becomes the norm.
Click to expand...

No more heavy weights for me either. I used to lift with guys who were pushing me around. It was fun but I was 20 years younger.

Cardio (warm up)
20 minutes arm bicycle

Barbell row- 3@12 reps
Rear delt flyes- 3@12 reps
Reverse grip bent over rows- 3@12 reps
Doorway-rows- 1@failure (62) I could have done more but I was a bit lazy.

Military press- 3@12 reps
Single arm Lateral raise- 3@12 reps
Front raise- 3@12 reps
Upright row- 1@failure (52)

6 hours shift at the hospital

PM
45 min arm bicycle
 
Cardio (warm up)
30 minutes arm bicycle

Bench press- 3@12 reps
Incline dumbbell press- 3@12 reps
Dumbbell Flye- 3@12 reps
Floor slide flyes- 1@failure (36)

Seated dumbbell curl- 3@12 reps
Barbell curl- 3@12 reps
One arm concentration curl- 3@12 reps each arm
Standing dumbbell curls- 1@failure (62)
 
I was wide awake at 3:45.

Warm up cardio
30 minutes arm bicycle

Last weightlifting session of the week

Sumo Deadlift- 3@12
Resistance bands Leg curl- 3@12
Glute/Ham raise- 3@12
Good morning- 1@failure (42)

Skull crusher- 3@12
Wide grip dips- 3@12
Overhead tricep press (french press)- 3@10-12
dumbbell kick-back- 1@failure (38 each arm)
 
I did cardio only the last 3 days. Nothing major: 1:00 to 1:45 hour alternating arm bicycle and recumbent bike.

Cardio
30 minutes arm bicycle

Barbell row- 3@12 reps
Db bent over row- 3@12 reps
T bar rows 3@12 reps
Doorway rows 1@failure (62 reps)

Military press- 3@10 reps
Lateral raise- 3@10 reps
Kettlebell swings - 3@10 reps
Rear delt flyes - 1@failure (42)

30 minutes arm bicycle
 
Cardio
30 minutes arm bicycle

Squats 3 sets of 12 reps
SLDL 3 sets of 12 reps
Resistance bands lying leg presses 3 sets of 12 reps
Barbell hack squats failure (52)

20 min arm bicycle

I wear a Holter until 9:50 tomorrow.
 
Cardio
30 minutes arm bicycle

Close grip bench press- 3@10 reps
Incline Db press- 3@10 reps
Dumbbell Flye- 3@10 reps
Pullovers- 1@50 reps (failure)

Seated dumbbell curl- 3@10 reps
Barbell curl- 3@12 reps
One arm concentration curl- 3@10 reps
Seated barbell curl- 1@42 (failure)

I had an appointment with the orthopaedic specialist this morning. He confirmed the presence of a stress fracture in my left foot (not of the foot). Rest and ice are recommended. And I will have to wear special insoles.
 
Cardio
40 minutes arm bicycle

Deadlifts 3x12
Resistance band leg curls 3x12
Glute/ham raises 3x12
Good mornings failure (46)

Skull crushers 3x12
Resistance band tricep push downs 3x12
French press 3x12
Db kickbacks failure (56)

No weights until Monday.
 
Cardio
40 minutes arm bicycle

Reverse grip barbell row- 3x12
Resistance band rows- 3x12
Rear delt flyes- 3x12
Close grip rows- 1x38 (failure)

Military press- 3x12
Single arm lateral raise- 3x12
Front raise- 3x12
Resistance band upright row- 1@failure (40)
 
Cardio
30 min arm bicycle

Bench press 3x12
Decline dumbbell press 3x12
Incline db flyes 4x10
Incline press 4x10

Seated dumbbell curls 3x12
Barbell curls 3x12
Db bent over rows 3x12
Alternate biceps curls 3x12

I have new insoles since 2pm and I almost fell earlier, not sure there’s a link.
 
Cardio
45 minutes arm bicycle

Deadlifts 3x12
Resistance band standing leg curl 3x12 each leg
Hip thrusts 4x10
Good mornings 4x10

Skull crushers 3x12
Resistance band tricep push downs 3x12
Close grip bench press 3x12
Db kickbacks 1@ failure each arm (52)

No weight training until Monday.
 
Roughrydr said:
Hey gorgeous. Just saying hi. You are a beast I the gym.
Click to expand...

Roughy! Long time no see, how have you been?
I do my best at the gym but my motivation has been low lately.

Cardio
60 minutes arm bicycle

Barbell rows 4x10
Single arm bent over rows 4x10
Reverse grip barbell bent over rows 4x10
Military press 3x10
Lateral raises 3x10
Kettlebell swings 4x10
Upright rows 1x50

PM
Cardio
30 min recumbent bike
 
Cardio
40 minutes arm bicycle

Bench press 4x10
Incline db press 4x10
Db flyers 4x10
Diamond push ups 3x10

Seated Db curls 3x10
Bb curls 4x10
Hammer curls 4x10
Wrist curls 4x10
 
Fasted cardio
45 minutes arm bicycle

PM
Resistance band workout
1x15

Unilateral split squats
Iso kickbacks
Bent over rows
High pulls
Tricep push downs
Seated iso rows
Resistance band preacher curls
 
Cardio
45 minutes arm bicycle

PM
Diamond push ups 3x10
Deadlifts 3x10
Resistance band leg extensions 3x10
Resistance band leg curls 3x10
Good mornings 3x10
Seated resistance band curls 3x10
Overhead extensions 3x10
Bridge 3x10
 
Today
Fasted cardio
55 min arm bicycle

Barbell rows 4x10
Reverse grip bent over rows 4x10
Resistance band doorway rows 3x12
Military press 3x12
Lateral raises 3x12
Kettlebell swings 3x12
Upright rows 3x12
Rear delt flyes 3x12
 
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