MG's Training Log

millenium girl said:
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
Click to expand...

This seems to still be bothering you some how often do you foam roll? I have shoulder issues from a dislocation years back and foam rolling definitely helps relieve some of the pressures and such.
 
I should probably buy a foam roller, I've seen them on amazon. Which one should I get dieviolent?

Today was cardio only

AM

20 min stationary bike
20 min arm bicycle

(on an empty stomach)

PM

Another 15 min stationary bike
I walked a few blocks -- knee feels better.
 
They make a variety of versions. They really range from density and style. I think a simple med density would do the trick. They also have a pretty bad ass one called the "rumble roller" and it looks like a foam roller made of dirt bike tires which I guess is suppose to help get into your muscles more but I feel like it might be too much.
 
Thank you Dieviolent. I'm gonna buy one!

AM - 20 min stationary bike

PM

100 pull ups
100 push ups
300 abs

15 min arm bicycle
 
AM

20' stationary bike
10' arm bicycle

(on an empty stomach)

PM

Light biceps/triceps workout

Biceps curls
15x15
20x15
25x15
30x15

Triceps reverse
25x15
30x15
35x15

Spider curls
15x15
18x15
20x15
22x15

Triceps reverse
20x15
25x15
30x15
40x15

Wrist curls
10x15
12x15
15x15
18x15

Weighted dips
4 sets of 15

10' arm bicycle
 
Light chest/triceps workout this morning

Chest press
45x15
61x15
72x15

Incline press
39x15
50x15
60x15

Cable crossovers
15x12
20x12
25x12
30x10

Triceps pressdowns (V Bar)
35x15
45x15
55x15
65x15

Triceps extensions
30x15
40x15
50x15
55x15

The shoulder hurt so bad that I went to the physio this afternoon for a deep tissue massage. He asked me not to lift tomorrow and Wednesday.
 
Thank you for checking out my log A1. I miss having GF checking it out at WCBB.

Back/bis

Seated rows
66x10
77x10
88x10
99x10

1 arm rows
22x12
33x10
38x10

High pulls
110x10
121x10
132x10
143x6 (PB)

Biceps curls (curling machine)
22x12
33x12
44x12

Hammer curls
12x15
15x12
18x10
20x10
 
Warm up
5' arm bicycle

Shoulders (I kept it light)

Standing shoulder press
40x15
45x15
50x15
60x8

Rear delt flyes
35x15
45x15
50x15
65x15

Shrugs
40x15
50x15
55x15
65x15

I finished with 10 min recumbent bike.
 
12 sets of 5 pull ups, 10 push ups and 15 crunches

Slowest set - 59"
Fastest set - 56"

I finished with 10 min arm bicycle.

I'm gonna start using DMSO on my shoulder. I've read an article at another board about its effects on tendonitis.
 
Today I did 17 min treadmill at 4mph - 12.5% incline (202 calories burnt). I hadn't used the treadmill in a month and loved it!

I'm gonna take it easy the next couple of days because working 17 days in a row took its toll on my body: I'm drained!
 
Today I did 20 min treadmill - cardio profile - 4mph. Target heart rate 129 BPM. Max HR reached 116 BPM.
300 abs
Abductors/adductors
55x20
65x20
75x20
85x20
 
Kickin ass and taken names as usual... that's taking it easy?? anyway glad to see no shoulder work snuck in there...
 
A1food4u said:
Kickin ass and taken names as usual... that's taking it easy?? anyway glad to see no shoulder work snuck in there...
Click to expand...

I just can't stop -- I wish I'd be able to sit down and watch TV but I would feel terrible.

Number-LL said:
Good MG! What is an arm bike?
Click to expand...

It's kind of a bicycle but for the arms. Injured marines use it. Mine is a small one that you can put on a table but there are professional ones.

Close grip pulldowns (at a work station)

110x10
121x10
143x10
154x8 (PB)

Seated rows
66x10
77x10
88x10
99x10

1 arm rows (at a work station)
22x10
33x10
38x10
44x10
 

Attachments

  • arm bicycle.jpg
    arm bicycle.jpg
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Arm bikes are kinda cool.. used a big version at the PT office while rehabbing a shoulder a few years back...boring as hell but working like a charm
 
A1food4u said:
Arm bikes are kinda cool.. used a big version at the PT office while rehabbing a shoulder a few years back...boring as hell but working like a charm
Click to expand...

Agreed - it's boring but it works.

Today I did legs

Leg extensions
25x12
35x12
45x12
55x12

Seated leg curls
65x12
70x12
75x12
80x12

Oblique leg press
65x15
110x15
120x12
130x12

Seated calves
45x15
55x15
65x15
 
Chest/triceps

Oblique press
35x15
45x12
55x12
65x12

Vertical press
88x15
110x15
120x12
176x8

Cable crossovers
15x15
20x12
25x10
30x10

Triceps pressdowns
50x12
60x12
65x10

Triceps reverse
50x12
60x12
65x10
 
Shoulder press
22x15
33x15
45x12
55x10

Upright rows
30x15
35x12
40x12
45x10

Leg extensions
22x12
33x12
44x10

Leg curls
60x12
70x12
75x12
80x10

Seated calves
44x20
55x15
65x12
67x10

Horizontal leg press
150x15
175x15
190x12
220x10
 
I did cardio the last few days - giving my shoulder a break.

Friday - 15 min stationary bike, 10 min arm bicycle, 300 abs on an empty stomach
Saturday - 20 min stationary bike on an empty stomach
Today - 20 min stationary bike,10 min arm bicycle, 250 abs on an empty stomach
 
Shoulders/triceps

Seated lateral raises
16x15
22x12
27x12
33x8

Seated press
22x12
33x10
38x10
44x8

Triceps press downs (V Bar)
40x12
50x12
55x10
60x10

Triceps extensions
30x12
35x12
40x12
45x12
 
Today I did chest and I had to stop doing incline because the pain was pretty bad.

Chest Incline
38x12
44x12
55x12
61x12

Cable crossovers
15x12
20x12
25x10

Vertical press
65x15
88x15
110x12
132x12
 
Seated rows
55x15
66x12
77x10
88x10

One arm rows (workstation)
22x12
33x12
38x10
44x8

Close grip pulldowns (workstation)
110x12
121x10
132x10
154x8
 
Kicking ass as usuall MG!! and working all week... putting me to shame...
 
LOL A1 -- you know me I'm kind of a workaholic ;)

I have a physic appointment in two hours. I got the results of the EMG and they are pretty normal except for a little irritation of the nerve (nothing major). The sports team doctor seems to think that all my issues are neck related and that's why I will have an MRI of the cervical spine on June 12th.

Today I did 15 sets of 5 pull ups, 10 push ups and 15 crunches (I was going for 12 sets but decided to do 3 more).

Start 14:55:00
Finish 15:12:01
 
A1food4u said:
Good luck at the doc's... hopefully they get it sorted out quick!!
Click to expand...

Thanks! We're gonna have to wait for the MRI on June 12th.

Leg extensions
35x12
45x12
55x10
65x8

Seated leg curls
55x12
60x12
65x10
70x10
75x8

Seated calves (rotary calves)
33x20
44x20
55x15
66x10

Adductors
55x20
65x20
75x15
85x12

Abductors
55x20
65x20
75x15
85x12

250 abs
 
Today's workout

Chest/triceps

Chest press
50x15
55x12
65x10
70x10

Chest incline
50x15
55x12
60x10
65x10

Cable crossovers
10x15
15x12
20x10
25x8

Triceps pressdowns (V Bar)
40x15
45x15
50x12
60x12

Triceps extensions
30x15
40x15
45x12
50x12
 
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