MG's Training Log

Darkness said:
I tried the PR but failed like a plane shot out of the sky. Just got the same lil 625 as last week. Darkness is sad, but is not hobbling about like a troll :)
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Be proud big man 625 is nothing to sneeze at!

millenium girl said:
Much better now, thank you Darkness :)
I'm still a bit under the weather (bad cold).
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Keep up the Great work MG, You're such a inspiration to us all!!
I hope the cold and the back is doing better!!
 
GYMBRAT said:
sweet
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Hey BRAT!

John Benz said:
Pretty intense workout MG! I'm glad your back is better.

If you have really bad cramping, drink a couple ounces of Tonic water. Quinine gets rid of even severe cramps in a matter of minutes.
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Thank you for the tip, I'm gonna try it!

Today was cardio only, my legs were still fried after yesterday's squats.

4 miles brisk walk followed by 30 min HIIT stationary bike.
 
Warm up 4 miles walk and 10' arm bicycle

Single arm lateral raises
15x12
18x10
20x10
22x8

Military press
40x12
45x12
50x12
55x8

Dumbbell press
18x12
20x12
22x10
26x8

Dumbbell shrugs
31x12
35x10
40x10
44x6

I stretched really well this time ... I don't wanna be sore tomorrow.
 
Warm up 4 miles brisk walk

Low pulley curls
22x15
30x12
44x10
55x10

Triceps pressdowns
45x15
50x12
55x10
65x10

Alternate dumbbell curls
15x12
18x10
20x10
22x8

Dips (between benches)
4 sets of 20

Spider curls
18x12
20x10
22x10
26x6

followed by 3 sets of
5 pull ups
10 push ups
10 clean & press

Cool down
200 Abs
 
Warm up
3 miles walk and 10 min arm bicycle (level 3 - I went up a level).

12 sets of

- 5 pull ups
- 10 push ups
- 15 squats

Slowest set was 1'21", fastest 58"

Cool down
Stretching and 250 abs

Cool down
 
Warm up 2 miles walk

Lateral raises (machine)
27x12
33x10
38x10
44x8

Triceps extensions (rope)
35x15
40x15
45x15
50x15

Shoulder press
33x12
45x12
55x10
65x10

Triceps pressdowns
60x15
65x15
70x12
75x10

Rear delt flyes
22x12
24x12
26x10
33x8

Triceps reverse
55x15
65x15
75x15
80x12

Clean & press
3 sets at 45

Dips
3 sets of 15
 
2 miles walk

Chest and back in supersets

Smith machine flat
65x12
75x10
84x10
88x8

One arm rows
22x15
33x12
44x10
55x10

Incline press
55x12
66x12
77x10
82x8

Lat pulldowns to the front
66x12
88x10
99x8
110x6

Seated rows
88x10
99x10
110x10
121x8

Vertical press
77x12
82x10
88x10
94x8

Hyperextensions
10
10
15
 
GYMBRAT said:
yeeeyyyyy :) good work
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Thank you Big yummy BRAT!

I like the push/pull workout and doing everything in supersets ... half an hour and I'm done!

Brisk walk 4,3 miles
Stair climber 5 min
Arm bicycle 5 min

Standing biceps curls
15x15
18x12
20x10
22x8

Triceps dumbbell extensions
26x15
31x12
35x8
40x6

Low pulley curls
31x15
45x12
55x12
65x8

Triceps reverse
55x15
65x15
75x10
80x10

Spider curls
20x12
22x10
26x8
31x4 (P.R.)

Dips
20
15
15
12

250 abs

I've decided to take a short break from the weights. I will hit the gym next week for cardio and bodyweight exercises though.
 
Brisk walk 4 miles

Pec deck
55x15
66x12
77x10

Vertical press
88x15
99x12
110x10

Lat pulldowns
66x15
88x12
99x10

Reverse lat pulldowns
75x15
95x12
110x10

Spider curls
20x12
22x10
26x8

Triceps pressdowns
65x15
75x12
80x8

Triceps reverse
65x15
75x12
80x8

Shoulder press
60x15
65x12
70x10

Stretch
 
Brisk walk 2 miles

Tabata intervals (20 sec of work followed by 10 sec of rest - repeated 8 times)

- squats
- arm bicycle
- pull ups
- sit ups
- push ups

Stretch
 
2 miles walk

Smith machine flat
44x15
75x12
80x10
88x6

Chest press
55x12
66x10
77x10
88x8

Incline press
66x12
72x10
77x10
83x10

Cable crossovers
20x12
25x10
30x8
35x8
 
GYMBRAT said:
thats all we can do chica ;)
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I love it when big guys check out my log! It really motivates me.

30 minutes treadmill

Lat pulldowns
66x10
88x10
99x8
110x8

Seated rows
88x10
99x10
110x8
121x6

1 arm rows
38x12
44x10
66x6

Reverse lat pulldowns
88x10
99x10
110x8

Hyperextensions
3 sets of 10

250 abs
 
2 miles walk

Seated lateral raises (machine)
27x15
35x15
38x10
44x8

Shoulder press
33x15
44x12
55x10
66x8

Reverse pec dack
33x20
44x15
55x12
66x10

Shrugs
26x15
31x12
35x10
40x8

Upright rows
35x12
40x10
45x10
50x10
 
2 miles walk
5 min arm bicycle

Dumbbell curls
15x12
18x12
20x10
22x8

Triceps kickbacks
15x12
18x12
20x10
22x8

Pulley curls
45x15
53x12
65x10
75x8

Triceps reverse
44x15
53x12
65x12
75x10

Spider curls
18x15
20x12
22x12
26x8

Triceps pressdowns
65x15
70x12
75x12
80x8
 
I started my week of body weight exercises today.

20 sets of 5 pull ups, 10 push ups and 15 squats. Started at 15:21, finished at 15:47.

Cool down 250 abs and stretch.
 
Tabata Intervals:

5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)

I did

- squats
- bike
- pull ups
- sit ups
- push ups
 
20 min circuit workout (light weights for max reps)

1. Smith machine - max in 1 min: 50 reps - 65lbs
2. Horizontal leg press - max in 1 min: 46 reps - 140lbs
3. Pull ups - max in 1 min: 26 (that's not good I know ...)
4. Bike 3 min
5. Military press - max in 1 min: 50 reps - 55lbs
6. Lunges - max in 1 min each leg: 73
7. Biceps curls - max in 1 min: 30 reps - 18lbs
8. Bike 3 min
9. Triceps extensions - max in 1 min: 45 reps - 26lbs
10.Leg extensions - max in 1 min: 64 reps - 44lbs
11.Leg curls - max in 1 min: 53 reps - 33lbs
12.Sit ups - 2 min: 105 reps
13.Crunches - 2 min: 136 reps
14.Stretch
 
Thursday Sept 29th, 2011

Tabata Intervals:

5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)

I did

- squats (16,15,19,19,19,19,20,19)
- bike
- pull ups (10,10,10,10,10,10,10,10)
- sit ups (22,25,26,26,26,26,26,25)
- push ups (21,22,22,23,23,23,23,23)
 
4 miles walk and 20 sets of 5 pull ups, 10 push ups and 15 squats in 19 minutes.

I'm gonna take the week-end off and I will lift 3 times next week (Mon, Wed and Fri).
 
4 miles walk

Chest and back

Smith Machine (flat)
65x10
75x10
79x10
88x8

Lat pulldowns
77x10
88x10
99x10
110x8

Vertical press
65x10
88x10
99x10
110x6

Reverse lat pulldowns
77x10
88x10
99x10
110x8

Incline press
65x10
77x10
88x8
99x8

Seated rows
77x10
88x10
99x10
110x8

Pec Deck
55x10
66x8
77x8
88x5

I didn't tell you guys but I made a bad fall on concrete the other day. I injured my hand and my forearm is killing me - particularly when pushing some weight, pulling is easier.
 
4 miles walk

Seated lateral raises (machine)
33x12
38x10
44x8
49x8

Upright rows
40x12
45x10
50x10
55x10

Shoulder press
33x12
44x12
65x10
75x8

Rear delt flyes
22x10
24x10
26x8
33x6

Dumbbell shrugs
22x12
26x12
31x10
35x8

200 abs
 
Brisk walk 2 miles

Bis/Tris in supersets

Curling machine
22x15
33x12
44x10
55x10

Triceps pressdowns (V bar)
40x15
50x12
60x15
70x12

EZ bar curls
16x15
22x12
27x10
33x6

Triceps extensions
40x15
50x12
60x12
65x10

Spider curls
18x10
22x10
26x8
22x12

Dips
4 sets of 20

250 abs
 
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