MG's Training Log

AM - 20 min arm bicycle

PM - 20 min treadmill - 4.5 mph - 12% incline - 235 cal burnt
350 crunches

Abductors/adductors
25x25
35x20
45x20
55x20
65x15
 
Today I tried something that I hadn't done in months -- a fight gone bad (max reps in 1 minute of each exercise)

Chest press - 48x50
Push ups - 50
Pull ups - 35 (I had no strength at all today)
Air squats - 50
Shoulder press - 45x40
Triceps extensions - 52x22
Biceps curls - 34x25
Crunches - 55
Reverse crunches - 43

20 min arm bicycle

Shitty workout because of the hot weather -- I was snacking for air. I'll do better next time.
 
Short back workout today

Seated rows
66x15
77x12
88x12
99x10

One arm rows
22x15
33x12
38x10
44x8

Close grip pulldowns (workstation)
110x10
132x10
143x10
154x8
 
Today I did some cross fit

4' of situps
2' of push ups
2' of flutter kicks
1' of pull ups

I finished with 10' treadmill (cardio profile - 4.5mph) - 121 cal burnt
 
20 min arm bicycle

Lat pulldowns to the front
65x15
75x12
85x12
95x10

Seated rows
60x15
70x12
75x12
80x10

Back extensions
25

Spider curls
18x15
20x12
22x10
24x8

300 crunches
 
Yesterday I did 20 min arm bicycle in the morning and 30 min treadmill in the afternoon (12.5% incline, 4.5mph).

Today I did sets of Barbara (5 rounds of 20 pull ups, 30 push ups, 40 abs, 50 squats). Time is irrelevant.
 
30 min treadmill (12% incline - 4mph - 327 cal burnt)
Adductors/abductors
45x20
55x20
65x20
75x20
250 crunches
 
I took a short break while in London but I'm back in the gym now.

Back/bis

Seated rows
77x12
88x12
99x10
110x6 (PB)

Close grip pulldowns (workstation)
110x12
132x10
143x10

1 arm rows
22x12
27x10
33x10
38x10

Curling machine
33x10
44x12
55x8

1 arm pulley curls
20x15
25x10
30x8
 
5 min treadmill

Legs

Horizontal leg press
198x12
242x15
287x12
330x15

Leg extensions
35x12
45x12
55x8
65x8

Leg curls
40x10
60x10
70x10
85x10

Abductors/adductors
45x20
55x20
65x20
75x20

Stretch
 
Yesterday's workout

20 min arm bicycle

4 minutes of sit ups (189 reps)
2 minutes of push ups (90 reps)
2 minutes of flutter kicks (120 reps)
1 minute of pull ups (34 reps)

Today's workout

AM - 20 min arm bicycle

PM

I did a "fight gone bad" today -- max reps in one minute of

- chest press - 65x45
- shoulder press - 40x40
- spider curls - 18x36
- triceps reverse - 20x35
- leg press - 140x41
- lat pulldowns - 60x25
- pull ups - 36 reps
- reverse crunches - 41 reps
- sit ups - 57 reps

I know what you think -- these # are not impressive but remember that if you take your max you won't be able to perform a lot of reps
 
5 min treadmill

Legs

Horizontal leg press
176x12
220x12
264x12
308x10

Leg extensions
25x10
35x10
45x10
55x6

Seated calves
40x20
45x15
50x12
55x10

Leg curls
45x12
55x12
60x12
65x12

Adductors/abductors
55x12
65x12
70x12
75x12
 
Back/bis

Seated rows
77x12
88x10
99x10
121x6

Close grip pulldowns (workstation)
110x12
121x10
132x10
143x8

1 arm rows
22x12
27x10
33x10
44x8

Biceps curls
22x15
33x12
44x10

1 arm cable curls
10x15
15x12
20x10
 
Saturday Aug 24th 2013

40 min cardio and 250 crunches

Sunday Aug 25th 2013

Shoulders/triceps

Seated laterals (workstation)
16x15
22x12
26x10
33x8

Shoulder press
25x15
35x12
45x10

Upright rows
30x15
35x10
40x10
45x8

Triceps pushdowns (V Bar)
40x15
45x15
50x15
55x15

Triceps extensions
30x15
40x15
45x12
50x12
 
Yesterday I did AMRAP in 20 min of 5 (assisted) pull ups, 10 push ups and 15 squats.
I completed 22 full sets and did the 5 pull ups of the 23rd set.

5 min treadmill followed by

4 minutes of sit ups (205 reps)
2 minutes of push ups (118 reps)
2 minutes of flutter kicks (112 reps)
1 minute of pull ups (33 reps)
 
Kettlebell swings 21, 15, 9 reps
Pull ups 21, 15, 9 reps
Push ups 21, 15, 9 reps
Air squats 21, 15, 9 reps
Crunches 21, 15, 9 reps

Start 11:51:00
Finish 12:00:00
 
Today I did sets of Stephen revisited
30, 25, 20, 15, 10, 5 reps of sit-ups, knees to elbow, standing military presses
for time

I finished in 09:07 min
 
Back/shoulders

Seated rows
77x15
88x10
99x12
121x6 (PB)

Close grip pulldowns (workstation)
110x12
132x10
143x8
154x8

One arm rows (workstation)
22x15
26x12
33x10
38x10

Seated lateral raises
22x15
27x15
33x10
38x6

Shoulder press
30x15
33x15
44x15
55x10
 
5 min treadmill

Horizontal leg press
198x12
220x12
264x12
309x12

Leg extensions
35x10
45x10
55x10

Leg curls
55x12
60x12
65x12
70x12

Seated calves
44x20
55x15
65x12
70x12

Abductors/adductors
65x15
75x15
85x12
95x12

5 min treadmill
 
Chest

Chest press
45x12
60x10
65x10

Incline press
45x12
60x10
65x10

Cable crossovers
15x15
20x12
25x10
30x8

Vertical press
88x12
132x10
154x10

When doing the inclines I felt a sharp pain in my rear delt .....
 
Bis/tris

Curling machine
22x15
33x12
44x10
55x8

Triceps extensions
30x15
35x15
40x15
45x15

One arm concentration curls
10x15
15x12
20x12
25x10

Triceps kickbacks
10x12
15x12
20x10
25x10

Wrist curls

Triceps pushdowns (V Bar)
40x15
45x15
50x15
55x15
 
AM - 20 min arm bicycle

Lunch time

Sets of Garrett

3 rounds of 75 squats, 25 push ups and 25 pull ups for time

I started at 11:40:00 and finished at 11:49:10
 
AM
20 min arm bicycle

Lunch break
I did 15 sets of 5 pull ups, 10 push ups and 15 squats.
I started at 11:53:00 and finished at 12:08:00.

My neck is really sore and I will probably do cardio only tomorrow.
 
Today I did 1 round of

max push ups in 2 minutes (78 reps)
max reverse crunches in 2 minutes (110 reps)
max flutter kicks in 2 minutes (181 reps)
max squats in 2 minutes (112 reps)

My goal is to do 2 rounds next time.
 
Lunch break -- 20 min treadmill (12.5% incline - 4.5 mph - 208 calories burnt)

PM - WOD - Garrett

30, 25, 20, 15, 10, 5 reps of sit ups, knees to elbow, standing military press (for time)

Start 2:38:00
Finish 2:46:00
 
Last three days was cardio only. 40 min on Friday, 30 min treadmill on Saturday and 30 min arm bicycle yesterday.

Today I did shoulders -- my first shoulder workout in months due to my injury. I kept it light.

Seated military press machine
22x21
33x21
44x12

Seated lateral raises in supersets with plate front raises
16x8
27x8
33x8

Rear delt flyes
22x20
27x10
33x10
38x10

Shrugs
65x12
85x10
110x8
132x6
140x4
 
Legs
Horizontal leg press
220x10
264x12
286x15

Seated leg curls
65x12
70x12
80x12

Seated calves
55x20
65x20
75x20

Abductors/adductors
65x20
75x15
85x12

It was tough to hit the legs after spending 9 hours on my feet but I'm glad I did it!
 
Last workout before my London trip (and a 3-day break) -- chest and back

Chest press
55x15
60x15
65x15
75x15 (I have to keep it light because of the shoulder)

Pec deck
55x15
60x15
65x15
75x15

Vertical press
65x15
75x15
80x15
85x15

Seated rows
75x15
85x12
95x10
110x10

Close grip pulldowns (work station)
110x15
125x12
130x10

One arm rows
22x15
26x12
30x10
35x8
 
Legs

Horizontal leg press
220x15
242x12
264x12
308x12
330x6 (PB)

Leg curls
55x10
60x10
65x10
70x10

Leg extensions
25x10
35x10
45x10
55x10

Seated calves
44x20
49x20
55x20
60x20

Abductors/adductors
55x20
60x15
70x12
75x10
 
You must log in or register to reply here.

New Posts

Trending

Back
Top