MG's Training Log

Yesterday I did 20 min HIIT cardio and 300 abs

Today I did sets of Cindy - as many sets as possible in 20 mins of 5 pull ups, 10 push ups and 15 squats: I completed 22 sets.
 
I did sets of Helen today - 3 sets of 1'30 elliptical, 44lbs kettlebell swings x 21, 12 pull ups for time.

Start 15:10:00
Finish 15:21:00

I was energetic enough after that short intense workout and I did 2 min elliptical and 250 abs.
 
Today was cardio only - 30 min fast walk on the treadmill, 12% incline, 4 mph. Max BPM 127 - the machine said 300 calories burnt but I doubt it ;)
 
Squats
84x15
88x10

Seated calves
55x15
66x15

Chest Incline
60x15
66x15

Chest press
66x15
71x15

Seated rows
66x15
77x15

Lat pulldowns
66x15
77x15

Shrugs
88x15
99x15

Shoulder press
33x15
44x15

Lateral raises
27x15
33x15

Biceps curls
22x15
33x15

Triceps extensions
40x15
45x15

Abs
Crunches 15
Reverse crunches 15

Not sure I did this right. I did 1 warm up set and 1 work set which is probably too much.
 
Today I did 30 min treadmill. I chose the "cardio' profile and at times the incline was 15%. I walked at 4 mph.
350 abs.
 
Lat pulldowns
66x12
99x12
110x8

Biceps curls
33x12
44x10
55x8

Seated rows
77x10
88x10
99x8

One arm cable curls
15x10
20x10
25x10

Hyperextensions - with a 22lbs plate
3 sets of 10 reps

Concentration curls
13x10
18x8
22x6
 
Chest/shoulders/triceps

Incline press
55x10
60x10
65x10

Chest press
55x10
65x10
77x8

Lateral raises
27x10
33x10
39x8

Upright rows
45x10
50x10
55x10

Triceps pressdowns
50x10
55x10
60x10

Triceps extensions - rope
40x10
45x10
50x8 (triceps were fried)

Last weightlifting workout of the week. Next week is gonna be cross fit
 
bufbiker said:
How is the progression coming? Making gains in the way you want to?
Click to expand...

Not really - mostly because of my diet I guess :unno:
I'm gonna start doing cross fit one week and weight lifting the next. GF thinks it's a good idea and so do I. We'll see.

Today I did 20 min treadmill in the fat burn zone and at 4 mph (170 cal burned), 10 min elliptical (120 cal burned), kettle bell swings 35x25, 40x20, 45x15 and 300 abs.
 
Funny you mention the Cross-Fit training. I have two of the women I train doing the same split and they like the results so far 6 weeks into it.
 
Cross fit - day 2

Tabata challenge (AMRAP in 20", rest 10", move to the next exercise - repeat 8 times)

Pull ups (12, 12, 12, 12, 12, 12, 12, 12)
Push ups (24, 25, 25, 25, 25, 24, 24, 24)
Squats (21, 22, 22, 22, 22, 22, 21, 21)
8 sprints of 2 min on the elliptical in between sets
 
Today I did AMRAP in 20 min of 1 min treadmill and max reps pull ups
I noted the number of reps of pull ups each round - 1st round 31, 2nd round 26, 3rd round 20, 4th round 16, 5th round 14, 6th round 13, 7th round 12, 8th round 11, last round was 45 sec on the treadmill.

Start 15:03:01
Finish 15:23:01

I didn't get enough and worked the abductors and adductors
55x25, 65x20, 75x12

I finished with 350 abs
 
I'm really sore after those pull ups that I did yesterday.

Today I did 6 rounds for time of 24 squats, 24 push ups, 24 walking lunges and 1 min treadmill. I finished in 16.22 min. Slowest round was 3.02 (the first set is always kinda slow), fastest 2.54.

Next week will be weights (Mon-Wed-Fri) if work doesn't get in the way.
 
I hit the gym for a cardio session: 30 min (+ cool down) treadmill (cardio profile) at 4 mph with an incline between 11.1 and 15%. 405 calories burned. I finished with 500 abs.
 
Chest/shoulders/tris

Chest press
55x10
66x10
88x10
90x8

Incline press
66x10
70x10
77x10

Lateral raises
33x10
35x10
44x8

Military press
33x12
44x12
65x10

Triceps reverse
50x12
55x12
65x10

Triceps extensions
40x12
50x10
60x10

I really need either a new split or a little something to boost my motivation because right now I prefer cross fit to weight lifting ....
 
This morning I did 30 min cardio on the stationary bike, 100 push ups, 100 lunges and 350 abs on an empty stomach.
 
Thank you :)
I'm taking a break from the weights and I focus on cross fit for a couple of weeks.

Yesterday I did sets of Cindy - AMRAP in 20 minutes of 5 pull ups, 10 push ups and 15 squats. I did 19 sets. I'll do better next time.

Today I did 3 rounds for time of

- run 2'
- 44 lbs kettle bell swings x 21
- pull ups 12 reps

First round was 3'14, second round 3'12 and third 3'10.

I finished with 500 abs.
 
Today I did 15 min treadmill (4 mph, 13% incline0 - calories burned 200 calories followed by a light back workout

- Reverse lat pulldowns: 70x12, 75x10, 80x8
- One arm rows: 35x12, 40x10, 44x8
- Seated rows: 65x12, 70x10, 75x8
- Pull ups: 15, 12, 10

I won't be able to work out this week-end cuz I work both days.
Next workout will be on Monday.
 
Warm up - 10 min treadmill at 4 mph - 10% incline - 110 calories burned

5 rounds of 20 pull ups, 30 push ups, 40 squats and 50 abs

Set 1 - 3'21
Set 2 - 3'11
Set 3 - 3'01
Set 4 - 2'55
Set 5 - 2'53

10 min treadmill at 4 mph - 10.5% incline - 120 calories burned
 
bufbiker said:
How's the progress MG?
Click to expand...
Let's say that I'm less bored but my diet still sucks and I stopped progressing a while ago.
Glycomann said:
I'm betting my 401 K you are way cuter than that kitten in the bowl.
Click to expand...
hehehe - that kitten is cute though :wiggle:

Press
60x12
70x12
80x12

Vertical press
77x12
88x12
99x10

Pec Deck
45x10
55x10
65x10

Spider curls
20x10
22x10
26x8 (PB)

Wrist curls
16x15
18x15
20x12

10 min treadmill at 4.5 mph - 12.5% incline - 131 calories burned
 
I did Tabata today. You know the drill -- 20" of work followed by 10" of rest of the following exercises: pull ups, push ups, dips and squats. Sprints of 2' on the treadmill in between sets.

Pull ups - 12/12/12/12/11/11/11/11
Push ups - 24/24/24/26/26/24/24/24
Dips - 14/14/14/14/13/12/12/12
Squats - 20/22/22/22/22/22/22/22

8x2' on the treadmill

That felt really good!
 
Warm up 10' treadmill at 4.5 mph - 12.5% incline - 120 cal burned

Shoulder press
45x10
55x10
65x10
70x10

Kettle bell swings
31x10
35x10
40x10
44x10

Lat pulldowns
60x10
70x10
80x10
90x10

One arm dumbbell rows
26x10
31x10
35x10
40x10

400 abs
 
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