MG's Training Log

5 min treadmill followed by Tabata intervals (20 sec of work followed by 10 sec of rest, repeated 8 times).

Squats (17,17,18,19,20,19,19,18)
Bike
Sit ups (23,23,25,25,24,23,24,23)
Pull ups (12,12,12,12,12,12,12,12)
Push ups (18,18,18,18,18,16,16,16)
 
3 miles walk

followed by 20 sets of 5 pull ups, 10 push ups and 15 squats in 18 min and 55 seconds.
 
AM: 4 miles walk

PM: 30 min HIIT cardio (10' treadmill 15% incline, 10' arm bicycle, 10' stationary bike), 100 lunges and 300 abs

Stretch
 
Smith Machine - max in 1 min: 45 reps at 65lbs
Horizontal leg press - max in 1 min: 59 reps at 140lbs
Pull ups - max in 1 min: 32 reps (pretty weak)
Bike 3 min
Military Press - max in 1 min: 58 reps at 55 lbs
Lunges - max in 1 min: 89 reps each leg
Biceps curls - max in 1 min: 35 reps with 15 lbs dumbbells
Bike 3 min
Triceps extensions - max in 1 min: 45 reps with 30lbs
Leg extensions - max in 1 min: 73 reps at 35lbs
Leg curls - max in 1 min: 40 reps at 35lbs
Sit ups 2 minutes
Crunches 2 minutes

Stretch
 
I did Tabata intervals again today (20 sec of work followed by 10 sec of rest repeated 8 times).

Squats (18,18,18,18,18,18,18,18)
Bike
Sit ups (22,22,24,23,24,25,26,24)
Pull ups (13,12,12,12,12,12,2,12)
Push ups (18,18,18,18,17,17,16,16)

Stretch
 
I took it easy today
30 min HIIT cardio:

10 min treadmill
10 min elliptical
10 min arm bicycle

250 abs
 
4 miles brisk walk

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

Squats (24,23,22,22,22,22,22,22)
Pull ups (10,10,10,10,10,10,10,10)
Sit ups (25,25,25,25,25,25,25,25)
Push ups (20,20,20,20,20,20,20,20)
 
10 min treadmill

Shoulder press
22x15
33x12
44x12
66x10

Triceps pressdowns (V Bar)
50x15
60x15
65x10
70x10

Lateral raises (machine)
22x10
33x12
39x10
44x20

Triceps extensions (rope)
50x15
55x15
60x10
65x10

Rear delts flys (machine)
22x12
24x12
26x10
33x8

Reverse triceps
55x15
60x15
65x12
70x10

Shrugs
18x15
22x12
24x10
31x10

Dips
4 sets of 20 reps

Frontal raises
18x10
22x10
24x8
26x8
 
10 min treadmill
followed by kind of a fight gone bad

Smith machine max reps in 1 min 53 reps - 65 lbs
Horizontal leg press max reps in 1 min 56 reps - 165 lbs
Pull ups max reps in 1 min 30
Bike 3 min
Shoulder press max reps in 1 min 50 reps - 55lbs
Lunges max reps in 1 min - 80 each leg
Biceps curls max reps in 1 min - 40 reps - 15lbs
Bike 3 min
Leg extensions max reps in 1 min - 64 reps - 44lbs
Triceps dumbbell extensions max reps in 1 min - 60 reps - 22lbs
Situps 80 reps in 1 min
Reverse crunches 44 reps in 1 min

Stretch
 
I'm gonna take this week-end off (I work both days anyway). The knee is swollen and I can't bend it. It sucks but I hit the gym earlier to do 12 sets of 8 pull ups, 10 push ups and 10 lat pulldowns (low weight: 70lbs). The slowest set was 1'20", the fastest 1'01".

Cool down 200 abs
 
Tabata intervals

Warm up 5 min sit bike

followed by

- Pull ups
- Bike
- Sit ups
- Push ups
- Clean & Press

Cool down 5 min bike and stretch
 
My knee is less swollen and less sore.

Bike 3 minutes followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated eight times)

Squats (I took it easy on those, I don't want to force it on the knee): 19,19,19,19,19,20,20,20

Pull ups: 10,10,10,10,10,10,10,10

Sit ups: 20,20,20,20,20,24,24,24

Push ups: 24,24,24,22,22,22,22,20

Bike 3 min and stretch
 
Darkness said:
What did you do to your knee MG?
Click to expand...
I sprained my knee at work last year and since then it is very unstable. Last week I was walking and it kinda gave in ... it swelled up like a balloon. The swelling has subsided a bit but it's still stiff.

30 minutes stationary bike followed by

7 sets of

- 5 pull ups
- 10 push ups
- 15 clean & press

Slowest set was 57", fastest 54". It was very hard to complete the last set of clean & presses.

Cool down 200 abs and stretch
 
10 min HIIT stationary bike followed by 10 sets of 5 pull ups, 10 push ups and 15 squats. I started at 15:21 and finished at 15:32.

Cool down: 150 abs and stretch for IBTS.
 
10 min treadmill followed by Tabata Intervals (as usual 20 sec of work followed by 10 sec of rest, repeated 8 times)

Pull ups (10 each time)
Push ups (20/21/22/22/22/22/20/20)
Squats (19/20/22/22/23/24/23/24)
Sit ups (24/24/25/27/27/29/27/27)

Cool down, stretch
 
Warm up 5 min treadmill and 5 min elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. At first I was aiming at 12 (I usually do 10 sets) but I was feeling pretty good and did 3 more. Started at 15:36 and finished at 15:54.

Cool down 5 min stationary bike and 200 abs, stretch.
 
I did a "fight gone bad" today.

5 min stationary bike and max reps in one minute of bench press, prisoner squats, pull ups, 3 min elliptical, military press, lunges, biceps curls, triceps extensions, 3 min treadmill, leg extensions, adductors, 2 min situps, 2 min reverse crunches.

Bench press 50 reps @ 55lbs
60 body weight squats
32 pull ups
Shoulder press 56 reps @ 55lbs
82 lunges each leg
Biceps curls 45 reps @ 22lbs
Triceps extensions 40 reps @ 22lbs
Leg extensions 75 reps @ 35lbs
Adductors 71 reps @ 45lbs
Sit ups 78 reps in 2 min
Reverse crunches 80 reps in 2 min
Stretch
 
2.5 miles brisk walk
10 min elliptical

Sit and reach 3 sets of 20
Military press 45x12, 60x10, 70x10
Front raises 15x12, 18x10, 22x10
Lateral raises 13x12, 18x10, 20x8
Triceps kick backs 18x12, 20x10, 22x10
Shrugs 26x12, 31x10, 35x8
Dips 3 sets of 20
Close grip bench press 65x12, 70x10, 75x8
Pull ups 3 sets of 10
 
Yesterday's workout was a 5.1 miles brisk walk and today a 4.5 miles brisk walk, 80 push ups, 80 split squats, 80 lunges each leg and 300 abs.
 
Warm up 15 min stationary bike followed by 17 sets of 5 pull ups, 10 push ups and 15 body weight squats. Started at 09:15 and finished at 09:36.

Cool down 250 abs, 10 min stationary bike and stretch.
 
Warm up 15 min stationary bike followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

Pull ups (12,12,12,12,12,12,12,12)
Push ps (25,26,26,27,27,27,27,26)
Elliptical (8x2 min)
Clean & Press (22,25,25,25,26,26,25,26)
Sit ups (15,17,17,17,17,18,20,20)

Cool down 5 min stationary bike and stretch
 
Friday = fight gone bad day!

Brisk walk 4 miles

Bench press - max reps in 1 min: 50 @ 65lbs
Prisoner squats - max reps in 1 min: 55
Pull ups - max reps in 1 min: 36
Elliptical 2 min
Shoulder press - max reps in 1 min: 62 @ 55lbs
Lunges - max reps in 1 min: 82 each leg
Biceps curls - max reps in 1 min: 45 @ 22lbs
Stationary bike 3 min
Leg extensions - max reps in 1 min: 66 @ 35lbs (I took it easy b/c my knee is sore)
Triceps extensions - max reps in 1 min: 40 @ 30lbs
Sit ups 115 reps in 2 min
Reverse crunches 82 reps in 2 min

Stretch
 
Today I did 10 min treadmill and 10 min elliptical followed by 20 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 59", fastest 57".
 
Tabata intervals today (20 sec of work followed by 10 sec of rest repeated eight times)

Warm up 15 min elliptical

Pull ups (10,11,11,11,11,11,11,11)
Push ups (25,25,25,25,26,26,26,26)
Stationary bike
Squats (22,22,22,22,22,22,22,22)
Sit ups (25,25,25,25,25,25,25,25)

Cool down 5 min elliptical, stretch
 
Warm up 10 min elliptical

followed by

- Bench press - max reps in 1 min - 55 @ 65lbs
- Squats - max reps in 1 min - 64 reps
- Pull ups - max reps in 1 min - 40 reps
- Elliptical 1 min
- Military press - max reps in 1 min - 52 @ 45lbs
- Lunges - max reps in 1 min - 76 each leg
- Pulley curls - max reps in 1 min - 50 @ 40lbs
- Elliptical 1 min
- Leg extensions - max reps in 1 min - 63 @ 44lbs
- Triceps pressdowns - max reps in 1 min - 40 @ 35lbs
- Sit ups - max reps in 2 min - 143
- Crunches - max reps in 2 min - 90

Start at 15:22 Finish at 15:45

Cool down / Stretch
 
Warm up 10 min elliptical

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

Pull ups - 10,12,11,11,11,11,11,10
Push ups - 27,28,28,28,28,28,28,28
Elliptical/stationary bike 8 times 2 min
Squats 25,25,25,25,25,25,25,25
Sit ups 22,22,22,22,22,22,22,22

Cool down - Stretch

Start 15:21
Finish 16:05
 
MG how do you feel all this higher rep, higher intensity training style is doing so far ?
 
Darkness said:
MG how do you feel all this higher rep, higher intensity training style is doing so far ?
Click to expand...

I like these workouts Darkness. I stopped pushing weights because of the aches and pains that I had. I'm not getting any younger and my body needs more time to recover.
Genetic Freak, a marine who mods with me at WCBB gave me those routines and so far I don't miss the weights!

20 min HIIT stationary bike

100 squats
100 lunges each leg
100 push ups
100 dips
250 abs
 
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