MG's Training Log

Tabata intervals again today. As usual 20 sec of work followed by 10 sec of rest, repeated 8 times.

Warm up 5 min elliptical

Pull ups - 12/12/12/12/12/11/11/11
Push ups - 28/28/28/28/28/28/28/28
Squats - 24/24/23/25/25/25/25/25
Sit ups - 20/22/22/22/22/22/22/22

Start 16:34
Finish 16:58

Cool down 5 min elliptical and stretch
 
Fight gone bad

Warm up 5 min elliptical

Smith Machine Press
Max reps in 1 min - 50 @ 65lbs

Shoulder press
Max reps in 1 min - 45 reps @ 45lbs

Biceps curls
Max reps in 1 min - 42 @ 20lbs

Triceps pressdowns
Max reps in 1 min - 40 @ 30lbs

Elliptical 2 min

Leg extensions
Max reps in 1 min - 62 @ 65lbs

Leg curls (those hurt my knee ...)
Max reps 32 @ 35lbs

Lunges 72 each leg

Sit ups - max reps in 2 min 140

Crunches - max reps in 2 min 114 reps

Start 15:12
Finish 15:34

Cool down - stretch
 
5 min treadmill followed by 15 sets of 5 pull ups, 10 push ups and 15 squats

Start 15:40
Finish 15:58
 
AM - 4 miles walk

PM - 5 min elliptical 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 ups (26-26-26-26-26-26-26-26)
- Bike
- Squats (24-24-24-24-24-24-24-24)
- Crunches (20-20-20-20-20-20-20-20)

Start: 15:13
Finish 15.41

Stretch
 
10' treadmill and 6' elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats.

Start 15:17
Finish15:35

Cool down - 200 abs and stretch
 
Warm up 12 min stationary bike
followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

- Push ups (12-11-11-11-11-11-11-11)
- Clean & Press (22-22-22-22-22-22-22-22)
- Prisoner squats (22-22-24-24-22-22-22-24)
- Elliptical (2 min in between other exercises)
- Sit ups (22-22-22-22-22-24-24-24)

Start 15:01
Finish 15:34
 
20 min stationary bike followed by 100 push ups, 100 lunges (50 each leg), 75 squats, 75 dips and 250 abs.
 
20 min HIIT cardio followed by 3 sets of 25 pull ups, 100 box squats, 100 push ups, 100 dips and 250 abs
 
2.5 miles walk followed by 12 sets of 5 pull ups, 10 push ups and 15 squats.

Fastest set 54"
Slowest set 57"
 
Warm up 2.5 miles walk

Tabata Intervals - as usual 20 sec of work followed by 10 sec of rest repeated 8 times

- Pull ups - 12/12/12/12/11/11/11/11
- Push ups - 27/27/27/27/27/27/27/27
- Elliptical
- Squats - 24/26/27/27/27/27/27/27
- Sit ups - 25/25/25/25/25/25/25/25

Start 15:20:43
Finish 15:46:48
 
2.5 miles walk followed by sort of a fight gone bad

Max reps in 1 minute of

- bench press - 52 @ 65lbs
- shoulder press - 55 @ 45lbs
- 2 min elliptical
- Pulley curls - 45 @ 22lbs
- Triceps pressdowns - 40 @ 30lbs
- 2 min elliptical
- Leg extensions - 65 @ 35lbs
- Horizontal leg press - 57 @ 140lbs
- Pull ups - 36
- Sit ups 2 minutes - 138
- Crunches 2 minutes - 140

Cool down 2 min elliptical and stretch
 
AM: 3 miles walk
PM: 5 min elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. Fastest set 56".

Start 15:11
Finish 15:29

Cool down and stretch
 
AM - 8 miles brisk walk

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

- Pull ups - 12 x 8
- Push ups - 28 x 8
- Squats - 24 x 8
- Crunches - 20 x 8

(sprints on the treadmill in between sets)

Cool down and stretch

I'm officially on vacation - all I will do during the holidays is cardio in Central Park.
 
Darkness said:
Merry Christmas MG. I like your avi.
Click to expand...

Thank you Darkness! I had a great time in NYC :ance2:

I wish you all a Happy 2012!

I walked like 7 to 10 miles a day while in NYC but today I started hitting the gym again!

Warm up - 5 min treadmill and 5 min elliptical followed by Tabata Intervals (as you know 20 sec of work followed by 10 sec of rest repeated 8 times)

Pull ups - 11/11/11/11/11/10/10/10
Push ups - 26/26/26/26/26/25/25/25
Squats - 22 each time
Abs - 20 each time

Not too bad considering I slept only 4 hours last night (I'm jetlagged blah).
 
15 min treadmill and 10 min stationary bike followed by 15 sets of 5 pull ups, 10 push ups and 15 squats.
Slowest set 57", fastest 55"
Start 14:56:01
Finish 15:13:01
I didn't think that I would do 15 - I was going for 12 but felt great and did 3 more.

Cool down and stretch
 
Warm up 5 min treadmill and 5 min elliptical followed by a max reps in 1 minute of

- bench press: 50 @ 55lbs
- prisoner squats: 57
- pull ups: 38
- elliptical 3'
- military press: 53 @ 40lbs
- lunges: 75 each leg
- biceps curls: 45 @ 20lbs
- elliptical 3'
- horizontal leg press: 56 @ 140lbs
- triceps reverse: 40 @ 30lbs
- calves: 66 reps
- sit ups: 65 reps
- crunches: 54 reps

Stretch

Start 15:09:40
Finish 15:36:27
 
GYMBRAT said:
whooooooooooooooooooooop
Click to expand...

My BRAT!

Hectic schedule this week ... I won't hit the gym until Friday but I will do my body weight exercises as usual -- on an empty stomach this time.

15 min stationary bike followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

- push ups - 25 each time
- squats - 23 each time
- dips - 20 each time
- stationary bike 3 min x 8 (in between sets)

Cool down and stretch
 
30 min brisk walk followed by 12 sets of 5 pull ups, 10 push ups and 15 squats.

Start 16:24:01
Finish 16:38:09

Cool down and stretch
 
15 min treadmill followed by a max of reps in 1 minute of

- Smith Machine (flat) - 42 @ 54lbs
- Squats - 55 @ 65lbs
- Pull ups - 32
- Elliptical 3 min
- Shoulder press - 50 @ 45lbs
- Lunges - 70 each leg
- Calves - 68 @ 65lbs
- Elliptical 3 min
- Horizontal leg press - 54 @ 165lbs
- Biceps curls - 45 @ 20lbs
- Tris pressdowns - 40 @ 30lbs
- Sit ups - 110 in 2 min
- Crunches - 138 in 2 min

Start - 15:21:32
Finish - 15:40:33

Cool down and stretch
 
Darkness said:
How have you been feeling with this workout routine MG?
Click to expand...
I love those workouts Darkness ... I only lift from time to time but I feel much better when I do body weight exercises. They leave me huffing and puffing sometimes but I feel more energetic and relaxed at the same time (does that make sense?). Genetic Freak (my mentor) gave me other routines to try and I might change the way I train in a couple of weeks.

Warm up 5 min elliptical, 5 min treadmill, 5 min stationary bike followed by 15 sets of 5 pull ups, 10 push ups and 15 body weight squats.

Start 15:43:28
Finish 15:59:51

Cool down 200 abs and stretch
 
Warm up 10' treadmill

Max reps in 1 min of
- chest press: 52 @ 55lbs
- clean & press: 45 @ 44lbs
- pulley curls: 37 @ 24lbs
- triceps pressdowns: 38 @ 30lbs
- elliptical 3'
- leg extensions: 62 @ 55lbs
- seated calves: 57 @ 70lbs
- lunges: 72 each leg
- elliptical 3'
- pull ups 35 reps
- sit and reach 55
- crunches 58

Start 15:11:24/finish 15:34:01

Cool down and stretch
 
Warm up 5 min treadmill and 5 min elliptical followed by Tabata Intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

- Hindu squats 23/24/25/25/25/25/25/25
- Pull ups 12/12/12/12/11/11/12/12
- Sit ups 20/21/21/21/21/21/22/22
- Decline push ups 25/25/25/25/25/25/25/25
- Sprints on the treadmill in between sets

Start 15:27:35
Finish 15:58:38

Cool down/Stretch
 
AM - 20 min HIIT cardio on an empty stomach followed by 100 decline push ups, 100 lunges (50 each leg), 100 dips and 250 abs

PM - 2.5 miles walk followed by 12 sets of 5 clean & press, 10 pull ups and 15 crunches. Stretch.
Start 15:46:10
Finish 16.01.50
 
AM: on an empty stomach: 2x50 jumping jacks, 20 min stationary bike, 100 sit and reach, 100 window wipers.

PM: 5 min treadmill followed by 15 sets of 5 pull ups, 10 push ups and 15 prisoner squats.
Stretch
Start 15:03:02
Finish 15:18:09
 
2.5 miles walk followed by a "fight gone bad" (max reps in 1 min)

- Smith machine (50@50lbs)
- Horizontal leg press (46@165lbs)
- Pull ups (30)
- Elliptical 3 min
- Shoulder press (52@40lbs)
- Seated calves (64@60lbs)
- Low pulley curls (36@20lbs)
- Elliptical 3 min
- Push ups (60)
- Triceps reverse (30@30lbs)
- Sit ups (60)
- Crunches (54)
- Elliptical 3 min

Stretch
 
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