MG's Training Log

Yesterday I did 30 min stationary bike and 300 abs.

Today I did 20 min low impact cardio, 100 pull ups and 100 push ups.
 
Warm up - 5 min stationary bike

Legs


Oblique press
110x15
132x15
143x15
154x15

Seated leg curls
121x15
132x15
143x15
154x15

Seated calves
55x15
65x15
75x15
85x15

Abductors/adductors
55x20
65x15
75x12
85x12
 
Back

Seated rows
65x12
75x12
85x12
99x10

One arm rows (work station)
22x12
27x12
33x12
38x12

Close grip pull downs (work station)
110x10
121x10
132x10
143x10
 
Yesterday's workout was 15 min stationary bike followed by 15 sets of 5 pull ups, 10 push ups and 15 crunches.


I took it easy today - 30 min low impact cardio followed by 250 abs (crunches, flutter kicks, elbow to knee, bicycle, reverse crunches).
 
Last edited:
10 min elliptical

Horizontal leg press
115x15
140x12
165x12
190x12
215x12
240x12

Seated calves
65x20
90x20
115x20
140x20

Leg extensions
35x12
45x12
55x12
65x12
75x10

Abductors/adductors
45x20
55x20
65x20
75x15
 
Today's workout was rather short because I wasn't up to anything - 100 pull ups, 100 push ups and 200 abs
 
I kept it really short and simple today (enough not to feel guilty)

20 min stationary bike followed by adductors/adductors

35x20
45x15
55x12
65x10

I haven't eaten anything all day so you could say that I worked out on an empty stomach.
 
Today I did 3 rounds of 50 squats, 30 pull ups, 40 push ups and 50 crunches for time.

I completed the workout in 12 minutes.
 
Yesterday I worked the legs


Warm up -- 10 min treadmill

Leg extensions
35x15
40x12
45x12
55x12

Leg curls
55x15
65x12
75x12
85x10

Seated calves
55x15
65x15
75x15
80x15

Abductors/adductors
65x15
75x15
85x15
95x15

Horizontal leg press -- my goal here was to push more weight than last time (220 lbs). I tried 240 lbs but couldn't do one rep, so I put 220 lbs and did 3 more reps than last week (15 instead of 12).

Cool down - 5 min treadmill

Today's workout was chest (I kept it light because of the shoulder)


15 min treadmill - 4.5 mph - 12.5% incline - 176 cal burnt

Chest

Flat press
40x15
50x12
65x10
70x8

Pec deck
35x15
45x15
55x15
65x12

Vertical press
65x15
75x15
85x12
99x10

Push ups
4 sets of 10
 
20 min arm bicycle

Back

Seated rows
65x15
75x12
85x10
95x8

One arm rows
22x15
33x12
35x10
40x8

Close grip pull downs (work station)
110x12
120x10
130x10

I have no strength at all right now. Sucks!
 
Yesterday's workout

AM - 20 min arm bicycle

PM - Shoulders/tris

Seated laterals
16x15
22x15
27x10
33x8

Shoulder press
20x15
25x12
30x10
35x10

Upright rows
30x15
35x12
40x10

Triceps pressdowns
35x15
40x15
45x15
50x15

Triceps extensions
30x15
35x15
40x15
45x15

Maybe I shouldn't have done shoulders. I'm gonna ice it and hope for the best.
 
AM - 20 min arm bicycle

PM - 20 min treadmill with a 12.5% incline - 4.5 mph - 245 cal burnt
+ 350 abs

Cardio makes me feel good!
 
AM - 20 min arm bicycle

PM - bis/tris

Dips
4 sets of 15

Spider curls
13x15
15x15
18x15
20x12

Triceps kickbacks
13x15
15x15
18x15
20x15

Cable curls
10x15
15x15
20x15
25x15

Hammer curls
15x12
18x12
20x12
 
I haven't posted my log in a while because all I did was cardio and abs.

Legs

Horizontal leg press
155x12
200x12
220x10
264x8 - personal best
287x6 - another personal best!

Seated curls
55x12
60x12
65x10
70x8

Seated calves
45x20
55x15
65x12
75x12

Abductors/adductors
55x20
65x20
75x15
85x12
 
Yesterday's workout

100 assisted pull ups
100 dips
100 push ups

Today

AM - 20 min arm bicycle

PM -

Chest press
45x15
50x15
55x15
65x12

Vertical press
65x15
75x15
85x12
95x8

Pull overs
18x15
20x15
22x15

Shoulder press
40x15
45x15
55x15
60x8

Spider curls
14x15
15x15
18x15
20x15

150 crunches
____________

I know I said that I was taking a break from the weights but there I was all alone at the gym in my building -- I had to give it a go
I just iced my neck and shoulder because those pull ups caused some sharp pain. I'll see how I feel tomorrow and I'll go from there.
 
AM - 20 min arm bicycle

PM - back

Lat pulldowns
45x15
55x15
65x12
70x10

Seated rows
40x10
50x10
60x10
70x10

One arm rows
22x15
26x12
30x10
35x8

Pull ups
4 sets of 10 reps
 
AM - 20 min arm bicycle

PM -

Horizontal leg press
115x12
140x12
165x12
240x12

Seated calves
70x15
75x15
80x15
85x15

Adductors/abductors
55x15
60x15
65x15
70x15

I'm gonna take a short break until I get the results of the MRI because my neck really hurts right now and I don't want to make things worse.
 
Number-LL said:
How long of a break are you taking?
Click to expand...

I didn't take any :unno: I did 40 min arm bicycle on Saturday.
I didn't work out yesterday because work got in the way.
I will take a 3-day break in August when I travel to London.


AM - 20 min arm bicycle

PM - back and bis

Reverse lat pulldowns
75x15
80x15
85x15
90x12

Pull ups
4 sets of 15 reps

One arm rows
20x12
22x12
26x12
30x10

Spider curls
15x15
18x12
20x12
22x12

Cable curls
20x15
25x12
30x12
35x8

Tomorrow will be cardio only.
 
Warm up - 5 min treadmill

Legs

Horizontal leg press
176x15
242x15
264x15
287x12 (PB)
309x10 (PB)

Seated leg curls
55x15
60x12
65x12
70x12
75x10

Squats
130x15

Seated calves
55x15
65x15
75x12
85x10

Abductors/adductors
55x20
65x15
75x15
85x12
 
Seated laterals
16x15
22x15
27x15

Seated press
25x15
35x15
45x15

Rear delt flyes
15x15
25x15
35x15

Triceps press downs
40x15
45x15
50x15
55x15

Triceps extensions
40x15
45x15
50x15
55x15
 
AM - 20 min arm bicycle

PM - 15 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 59", fastest 57".
 
Yesterday all I did was 30 min arm bicycle.

Today

AM - 20 min arm bicycle

PM - chest and back

Chest press
55x15
50x15
65x15

Vertical press
75x15
85x15
99x15

Pull overs
22x15
26x15
30x15

Lat pulldowns
65x15
70x15
75x15
80x15

Pull ups
4 sets of 15
 
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