MG's Training Log

your numbers and dedication are amazing. get some girl. wish i could see who was actually capable of all of this. your must be a sight to behold. keep kicking ass
 
stumpyone said:
your numbers and dedication are amazing. get some girl. wish i could see who was actually capable of all of this. your must be a sight to behold. keep kicking ass
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Thank you stumpyone! Marines are my source of inspiration. You guys are awesome!

2.5 miles walk and 10 min elliptical followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times) of the following exercises

- Pull ups (10/10/10/10/10/10/10/10)
- Push ups (25/25/25/25/25/25/25/25)
- Pli? squats (22/22/23/24/24/24/24/24)
- Abs (20/20/20/20/20/20/20/20)
- 1' sprints on the treadmill in between sets.

Start 15:21:10
Finish 15:57:09

Cool down and stretch
 
GYMBRAT said:
RIDE ON CHICA GOOD STUFF :D
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Thank you BRAT!

3 miles brisk walk

15 sets of 5 pull ups, 10 push ups and 15 squats

Start: 15:07:12
Finish 15:25:12

Stretch

I feel tired right now -- working 12 hours a day and 6 to 7 days a week, not sleeping much and not eating well, you know how it works ....
 
AM - 2.1 miles brisk walk
PM - 5 min treadmill and 5 min recumbent bike followed by tabata intervals (as usual 20" of work followed by 10" of rest repeated 8 times) of

- clean & press (20/20/20/20/20/20/20/20)
- push ups (22/23/23/24/24/24/24/24)
- Recumbent bike 1'x8 in between sets
- Split squats (26/26/2628/28/30/30/30)
- Chinies (22/22/22/22/22/22/22/22)

Start 15:13:22
Finish 15:50:14

Stretch
 
15' brisk walk followed by a fight gone bad - max reps in 1 minute of

- chest press 52 @ 50lbs
- shoulder press 35 @ 55
- Horizontal leg press 40 @ 165lbs
- Pull ups 34 reps
- squats 49 reps
- elevated feet push ups 60
- low pulley curls 35 @ 30lbs
- triceps extensions 38 @ 30lbs
- crunches 52 reps
- reverse crunches 47 reps

cool down and stretch
 
5' treadmill and 5' elliptical followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times)

- pull ups (12/12/12/12/11/11/10/10)
- push ups (24/24/24/24/24/24/24/24)
- squats (20/20/20/21/21/21/21/21)
- sit ups (20/20/20/20/20/20/20/20)
- sprints on the recumbent bike and the elliptical in between sets (1'x8)

Stretch
 
Yesterday I did 30 min HIIT cardio in the morning and 20 min stationary bike and 250 abs in the afternoon.

Today I did 20 min stationary bike and 300 abs -- just enough not to feel guilty.
 
3 miles brisk walk followed by 12 sets of 5 pull ups, 10 push ups and 15 prisoner squats.

Fastest set 51"

Stretch
 
stumpyone said:
Prisoner squats??
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2.5 miles walk followed by a fight gone bad --- max reps in 1 minute of

- chest press 50 @ 50lbs
- Shoulder press 42 @ 55lbs
- Horizontal leg press 45 @ 165lbs
- Pull ups 36 reps
- Squats 53 reps
- Reverse lat pulldowns 37 @ 55lbs
- Push ups 62 reps
- Shrugs 53 @ 40lbs
- Abdominal crunches 50 reps
- Oblique crunches 62 reps

Start 11:04:10
Finish 11:23:03
 
AM -20 min treadmill
PM -20 min stationary bike
250 abs

I have a sore throat. The doctor at work says it's a pharyngitis. He put me on antibiotics but I won't take them. I will stay a few days at home like he asked me too and I hope that I will feel better by Monday.
 
I was feeling a bit weak today but I managed to hit the gym for a quick workout.

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

Pull ups 10/10/11/11/11/11/11/11
Elevated feet push ups 25/25/25/25/26/26/26/26
Pli? squats 21/21/22/22/23/23/23/24
Abs 20/22/20/21/22/23/23/22

Start 16:15:01
Finish 16:38:02

Stretch
 
You're welcome!


The pharyngitis seems worse ... I can barely swallow. I live on soup and yoghurt. Maybe I should take those antibiotics after all.

10 min elliptical followed by 12 sets of 15 push ups, 10 clean & press, 20 split squats (10 each leg), 15 abs.

Slowest set 1'24", fastest 1'12"

Start 11:02:29
Finish 11:24:09

Stretch
 
Warm up 5 min elliptical followed by tabata intervals - 20" of work followed by 10" of rest repeated 8 times

pull ups 10/11/11/11/11/11/11/11
push ups 25/26/26/26/27/27/27/27
split squats 28/28/28/30/30/30/32/30
sprints of 2 min on the elliptical x 8
sit ups 22/24/26/26/24/26/25/24

Start 15:11:13
Finish 15:55:05

Stretch
 
Warm up 10 min treadmill and 5 min stairclimber followed by 15 sets of 5 reps shoulder press, 10 elevated push ups and 15 pli? squats.

Start 15:13:02
Finish 15:28:53

Cool down 250 abs and stretch
 
5' treadmill followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times)

Pull ups (10/10/11/11/10/10/10/10)
Push ups (23/23/23/24/24/24/24/24)
Pli? squats (20/21/22/22/23/23/23/23)
Abs (20/21/23/23/23/23/22/22)
Sprints of 1'30 to 2' on the elliptical in between sets

Start 11:07:22
Finish 11:47:23

Cool down and stretch
 
2.5 miles walk followed by a 20 min circuit workout (max reps in 1 minute of)

- chest press - 40 @ 50lbs
- bodyweight squats - 51 reps
- pull ups - 34 reps
- bike 3 min
- shoulder press - 37 @ 45lbs
- lunges 63 reps each leg
- pulley curls 35 @ 20lbs
- bike 3 min
- triceps reverse 36 @ 30lbs
- horizontal leg press 36 @ 165lbs
- Dumbbell shrugs 38 @ 26lbs
- Sit ups 2 min - 118 reps
- Crunches 2 min - 94 reps (I used the ab machine this time)

Cool down and stretch

I feel really weak right now -- maybe it's my liver (the elevated liver enzymes) -- maybe it's the flu. All I know is that I'm looking forward to flying back to NYC in 10 days :)
 
2.5 miles walk followed by 100 push ups, 100 dips, 100 pli? squats, 100 lunges (50 each leg) and 200 abs.

This week is gonna be pretty hectic -- working until 7:30PM each day -- so my goal is to do what I can when I can.
 
20 min stationary bike followed by 100 push ups, 100 lateral raises, 100 frontal raises, 100 triceps extensions (50 each arm) -- weights were very low so I could perform all the reps -- 100 dips between chairs and 200 abs.

Taking a day off tomorrow .. I feel tired, I have no appetite, digestive issues, insomnia .. it sucks!
 
AM - 3.5 miles walk
PM - Short workout
- Smith Machine 65x12, 70x10, 75x10
- Shoulder Press 60x12, 70x10, 80x6
- Lat pulldowns 70x12, 75x10, 80x10, 90x8
- 2 sets of 10 pull ups
 
15 min treadmill

Elevated feet push ups
25
25
25
25

Smith machine
55x12
65x10
75x10
85x10

Vertical chest press
77x12
99x10
110x8
121x8

Pec Deck
55x12
66x10
77x10
88x8

250 abs (chinies, crunches, reverse crunches, oblique crunches)

Stretch
 
5' treadmill

Legs

Box squats
45x10
65x10
88x10
99x10
110x8 (PR)

Horizontal leg press
198x12
220x10
242x10

Seated leg curls
55x12
65x12
75x12
85x8

Seated calves (I used a new machine: rotary calf)
60x25
65x20
75x15
85x15

Abductors/adductors
65x25
75x20
88x12

5' treadmill
 
PM - Chest/shoulders/triceps

Smith (flat)
45x12 (warm up set)
66x10
77x10
88x8
94x6

Incline press
55x10
66x10
72x10
77x8

Decline press
77x10
88x10
110x8
121x8

Seated lateral raises (machine)
27x15
33x10
38x8
44x10

Bent over kickbacks
15x15
20x10
25x10
30x8

Triceps pressdowns
50x15
55x12
60x10
65x8
 
Back/bis

Cable rows

88x10
99x10
110x8
121x6

Lat pulldowns (wide)
77x10
88x10
110x8
121x8

Hyperextensions (with 22lbs)
12, 12, 10, 10

One arm cable curls
15x15
20x12
25x10
30x8

EZ bar curls
20x20
30x12
35x10
37x8
 
10' treadmill

Chest press
65x12
75x12
85x12
90x12

Pec deck
45x15
55x12
65x10
77x8

Vertical chest press
66x15
77x12
88x12
99x10

Triceps pressdowns
55x15
65x12
75x10
80x8

Weighted dips
15
12
10
10
 
I always forget to post my log .. sorry about this!


Back/bis

Seated rows
77x12
99x10
110x10
121x8

One arm rows
22x12
33x10
44x10
55x8

Hyperextensions (with 22lbs)
10
10
10
10

One arm cable curls
20x12
25x10
30x10
35x6

Curling machine
22x25
33x12
44x10
55x8
 
Mini fight gone bad today!

10 min treadmill followed by 25 pull ups, 25 push ups, 25 squats, 25 military press and 25 crunches x 4
 
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