MG's Training Log

AM - 30 min treadmill (+ 5 min cool down) - hilly profile - 4 mph - 343 cals per hour

PM
Leg extensions
55x12
66x10
77x10

Leg curls
22x12
33x10
44x10

Seated calves
66x12
77x12
88x12

Abductors/adductors
55x12
66x12
77x12

24 min HIIT stationary bike - random profile - 144 cals burnt
 
AM

30 min (+ 5 min cool down) treadmill - random profile - 4 mph - 376 calories burnt
350 abs

PM

30 min (+ 5 min cool down) treadmill - incline between 10 and 13% - 4 mph - 330 calories burnt
 
30 min (+ 5 min cool down) treadmill - cardio profile at 4 mph, target heart rate reached after 21 min, 403 cals burnt.
 
20 min (+ 5 min cool down) treadmill - 14% incline - 3.5 mph - 300 calories burnt (my knee really hurts).
50 pull ups
50 push ups
200 abs
 
I have a small stress fracture of the tibial plateau. Doc told me to stay away from high impact aerobics/treadmill for a month. I can swim, use the elliptical and the recumbent bike. He also told me to strengthen my hamstrings and quads.

Today I did 15 min elliptical, 12 min recumbent bike, 50 pull ups, 25 chin ups and 75 push ups.
 
This morning I did 20 min recumbent bike and a light back workout to test my shoulder.

Lat pulldowns
55x12
65x10
75x10

Seated rows
55x12
65x10
75x10

One arm rows
22x12
27x10
35x10

My shoulder is sore now. I don't think that the rotator cuff tendonitis has healed yet.
 
Today I did a bit of bis/tris (yeah I know now that it wasn't a bright idea ...)

Biceps curls
15x12
20x12
25x10

Triceps reverse
40x12
45x12
50x12

1 arm pulley curls
10x12
15x12
20x12

Triceps pressdowns (V Bar)
40x12
45x12
50x12

(as you can see I kept it light)

I finished with 20 min recumbent bike

My weight keeps going down -- probably because of all the cardio that I did in March .... (140 lbs this morning).
 
Since the shoulder and bicep are not healed yet, I'm gonna stick to cardio for a little longer.

30 min recumbent bike, 250 abs, 4 sets of 10 reps hyperextensions.
 
I did a light back workout earlier.

Lat pull downs to the front
45x12
65x12
75x12

Seated rows
45x10
55x10
65x10

one arm rows
22x12
25x12
33x12

250 abs
 
AM - 10 min arm bicycle

PM - 10 min arm bicycle and 5 sets of 20 assisted pull ups, 30 push ups and 30 crunches (13'05)
 
MG do you have any pics up? I'm curious to see how your physique looks based off your log.
 
Dieviolent said:
MG do you have any pics up? I'm curious to see how your physique looks based off your log.
Click to expand...

I don't have very recent ones but I haven't changed a lot since this one was taken. I'm about the same weight but my arms are a bit smaller right now because I'm 100% natural and doing mostly bodyweight exercises.


AM - 10 min arm bicycle

PM - I had to test the shoulder and bicep a little just to see if I can start lifting again

Chest press
35x15
45x15
55x15
65x12

Triceps kick backs
13x12
15x12
18x12
20x12

Triceps dips
4 sets of 15

I tried biceps curls but I guess that the tendonitis hasn't healed yet. It sucks!

I finished with 10 min arm bicycle.
 

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Thanks guys! You make me blush!

AM - 10 min arm bicycle

PM - I did tabata intervals (20 sec of work followed by 10 sec of rest) of

- Pull ups: 11/11/12/12/12/12/12/12
- Push ups: 20/21/22/22/24/24/24/24
- Sit ups: 20 each time
- Arm bicycle - 2 min x 8
 
AM - 10 min arm bicycle

PM - 10 min elliptical

Lat pulldowns
55x15
65x15
75x15

Smith Machine
55x15
65x15
70x15

Pull ups
4 sets of 10

Vertical chest press
65x15
75x15
85x15

Chin ups
4 sets of 10
 
My shoulder is still pretty sore after yesterday's back workout so I took it easy today.
I did 20 min arm bicycle and 300 abs.
 
Today I did a light circuit training.

Chest incline
35x15
40x15
45x15

Biceps curls
22x15
33x15
44x15

Shoulder press
22x15
33x15
44x15

Bent over rows
45x15
55x15
60x15

Hyper extensions
3 sets of 15

Triceps press downs (V bar)
35x15
40x15
45x15

Seated lateral raises
15x15
22x15
27x15

Abductors/adductors
45x15
55x15
65x15
 
AM - a light back and bis workout

Lat pulldowns
55x15
77x15
88x15

Seated rows
66x15
88x15
99x15

One arm rows
20x15
22x15
26x15

1 arm cable curls
10x15
15x15
20x15

Curling machine
22x15
33x15
44x12

PM - 10 min arm bicycle
 
Thank you A1 :)

Doing shoulders and tris the other day wasn't a good idea after all.

It's really tough to work out around that shoulder/bicep injury. I have physio twice a week but I don't see any improvement.

Yesterday I woke up with a frozen shoulder. I could barely lift my left arm. All I did was 20 min arm bicycle.

This morning I did 20 min arm bicycle, this afternoon another 20 min arm bicycle and 250 abs.
 
millenium girl said:
Thank you A1 :)

Doing shoulders and tris the other day wasn't a good idea after all.

It's really tough to work out around that shoulder/bicep injury. I have physio twice a week but I don't see any improvement.

Yesterday I woke up with a frozen shoulder. I could barely lift my left arm. All I did was 20 min arm bicycle.

This morning I did 20 min arm bicycle, this afternoon another 20 min arm bicycle and 250 abs.
Click to expand...

Do you do any rotator cuff warm ups before you do anything involving your shoulder joint?
 
Dieviolent said:
Do you do any rotator cuff warm ups before you do anything involving your shoulder joint?
Click to expand...
No I don't :at:
Which warm ups do you recommend?

AM - 10 min arm bicycle

PM - 12 sets of 10 pull ups, 12 push ups and 20 crunches

Slowest set 1'33
Fastest set 1'13

I finished with 12 min recumbent bike (hill profile)
 
I'm gonna try those exercises Number-LL and Dieviolent.

Today I did 20 min stationary bike and 20 min arm bicycle.
 
AM - 15 min arm bicycle on an empty stomach

PM

Lat pulldowns (front)
55x15
60x15
65x12
75x12

Seated rows
75x15
85x15
80x15
85x15

One arm rows
22x15
26x15
30x15
35x15

Pull ups
4 sets of 15

I kept it light because of the shoulder.
 
15 min arm bicycle

Light chest workout (shoulder is really sore)

Smith machine
40x15
50x15
55x15
65x15

Pull overs
22x15
25x15
27x15
30x15

Vertical press
45x15
55x15
65x15
75x15

15 min stationary bike
 
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