MG's Training Log

30, 25, 20, 15, 10, 5 reps for time of knees to elbow, squats, pull ups -- I finished in 7'12
I added 4 sets of spider curls (15, 12, 10, 8 reps), 4 sets of triceps kickbacks and triceps reverse (15, 12, 10, 8 reps). I kept the weight pretty low and focused on the form more. Max weight for the spider curls 20lbs, for the triceps kickbacks 18lbs and for the triceps reverse 35lbs.

I'm tired and working through the week-end and all of next week and I'm gonna take the next couple of days off and rest. I will do cardio on Sunday.
 
AM - 40 min cardio on an empty stomach

PM - chest/back

Pec deck
50x15
55x12
65x10

Lat pulldowns
95x15
100x12
105x10

Smith machine
55x15
60x12
65x10

Pull ups
20, 25, 10 reps

Vertical chest press
75x15
85x12
100x10

Seated rows
60x15
65x12
70x10

Keeping it light because of the neck/shoulder issues.
 
AM - 40 min cardio on an empty stomach

Lunch break -- shoulders/tris

Smith machine presses
45x15
50x12
55x10

Bent over flys
18x15
20x12
22x10

Dumbbell shrugs
22x15
26x12
31x10

Triceps pushdowns
45x15
50x12
55x10

Triceps kickbacks
15x15
18x12
22x10
 
Oct 2nd 2013

AM - 40 min cardio on an empty stomach

Lunch break -- shoulders/tris

Smith machine presses
45x15
50x12
55x10

Bent over flys
18x15
20x12
22x10

Dumbbell shrugs
22x15
26x12
31x10

Triceps pushdowns
45x15
50x12
55x10

Triceps kickbacks
15x15
18x12
22x10

Oct 3rd 2013

AM
40 min cardio on an empty stomach

Lunch break - legs/bis

Horizontal leg press
240x15
300x15
308x15

Leg extensions
65x15
70x15
75x15

Abductors/adductors
45x15
55x15
65x15

Spider curls
15x15
18x12
20x10

Pulley curls
25x15
30x10
35x10

Oct 4th 2013

All I did was 40 min of arm bicycle and that made me very sleepy. I'm gonna take the week-end off because working 7 days a week for 2 weeks is taking its toll on my body.

Today

Lunch break

4 min of sit-ups - 200 reps
2 min of push ups - 97 reps
2 min of flutter kicks - 176 reps
2 min of pull ups - 55 reps

PM
20 min arm bicycle
 
Lunch break - legs

Leg extensions
25x15
30x12
35x10

Leg curls
20x15
25x12
30x10

Horizontal leg press
200x15
210x12
240x10

Seated calves
75x50
80x50

Abductors/adductors
35x20
40x15
45x12
50x10

I tried to deload and believe it or not my legs were really pumped after this workout. I could barely walk.

PM

20 min arm bicycle
 
Lunch break

30, 25, 20, 15, 10, 5 reps for time of sit ups, knees to elbow, squats, standing military press (low weight). I finished in 7'28.

PM

20 min arm bicycle
 
AM - 40 min cardio on an empty stomach

Lunch break - Shoulders

Smith machine shoulder press
40x21
45x21
55x15
60x8

One arm lateral raises
13x8
15x8
18x8

Reverse pec deck
30x21
40x21
50x21

Barbell shrugs
65x12
75x10
85x8
100x6
110x4
 
AM - 40 min cardio on an empty stomach

Lunch break - back/bis

Wide Grip Lat Pull Down ? 5 sets x 12, 10, 8, 6, 4 reps (max weight 80 lbs)
Close Grip Lat Pull Down ? 5 sets x 12, 10, 8, 6, 4 reps (max weight 80 lbs)
One Arm Row ? 4 sets x 12 reps (max weight 26 lbs)
Alternating dumbbell curls - 5 sets of 12, 10, 8, 6, 4 reps (max weight 20 lbs)
Spider curls - 5 sets of 12, 10, 8, 6, 4 reps (max weight 20 lbs)
 
AM - 40 min cardio on an empty stomach

Lunch break - Chest

Smith machine press
55x12
65x10
75x8
85x6
87x4

Vertical press
50x21
55x12
65x10
75x8
85x6

Pullovers
20x12
22x10
25x8
30x6
35x4
 
AM
40 min cardio on an empty stomach

11AM - legs

Horizontal leg press
115x21
140x15
155x12
160x10
175x8
215x6
240x4

Seated calves
70x21
75x15
80x12
85x10

Leg extensions
25x15
30x12
35x10
40x8
65x6

Leg curls
25x21
30x15
35x10
45x8
 
Lunch break -- Chest (light weights because of the pinched nerve)

Smith machine
45x15
50x12
55x10
60x8
65x6

Pec deck
55x15
60x12
65x10
70x8
75x6

Pull overs
20x15
22x12
25x10
30x8
35x6

Push ups
4 sets of 10

PM -- 20 min arm bicycle
 
Today I did 40 min of cardio on an empty stomach and cross fit -- 4' of sit-ups (176 reps), 2' of push ups (86 reps), 2' of flutter kicks (170 reps) and 2' of pull ups (54 reps).
 
Thank you Darkness :)

I should have listened to guys who keep telling me to take a complete break from the weights. I was in a lot of pain after doing cross fit yesterday.

This morning I did 45 min of cardio on an empty stomach -- just enough not to feel guilty.
 
I had to try a cross fit workout today. I did 3 sets of 75 squats, 25 pull ups and 25 push ups for time. I couldn't do better than 2'52" for the fastest set. I hadn't done cross fit in a week and it felt I had lost some of my endurance already .....
 
45 min of cardio this morning. My thighs are still fried from the 3 sets of 75 squats that I did yesterday.
 
Short intense workout during my lunch break

2 rounds of max push ups in 2 min (89,86), max sit ups in 2 min (99,99) and max squats in 2 min (125,115).
 
15 min arm bicycle followed by 30, 25, 20, 15, 10, 5 reps for time of sit-ups, knees to elbow, standing military press. I finished in 12 minutes. Another 15 min of cardio.
 
During my lunch break I did 3 rounds for time of 75 squats, 25 pull ups and 25 push ups. I finished in 8'40.
8 minutes elliptical

PM
15 min arm bicycle
 
I did legs today.
Horizontal leg press
165x21
175x15
185x12
215x10
265x8

Seated calves
70x25
75x25
80x25

Leg extensions
45x15
55x12
65x10
75x10

Leg curls
25x21
30x15
35x10
45x8

Abductors/adductors
35x15
45x15
55x15
65x15
 
Today I did 20 sets of 5 pull ups, 10 push ups and 15 squats. I finished in 20 minutes.

Neck is pretty sore today. GF is right, doing pull ups when you have neck pain usually makes things worse, Not sure I will do anything this week-end (I work both days) but if I do it will probably be cardio only.
 
AM

45 min cardio on an empty stomach

Lunch break - short cross fit workout

Repeat for 15 min
20 sec of pull ups
20 sec of push ups
20 sec of squats

Neck is still the same. I'm seeing the sports doctor again tomorrow and I'll go from there.
 
AM - 45 min cardio on an empty stomach

Lunch break - cross fit

4 min of abs (200)(sit ups, crunches, reverse crunches, oblique crunches)
2 min of push ups (95)
2 min of pull ups (57)
2 min of flutter kicks (150)
 
AM - 45 min cardio (watching an episode of Sons of Anarchy makes things less boring)

Lunch break - cross fit

30, 25, 20, 15, 12, 10, 8, 5 reps for time of sit ups, elbows to knee, standing military press. I finished in 12'21".
 
Today I did 2 rounds for time of

Max push ups in 2 min (79, 74)
Max pull ups in 2 min (58, 54)
Max squats in 2 min (99, 98)


Neck is still sore, I have an appointment with the physio today and with the chiropractor tomorrow.
 
Lunch break

Cross fit -- 5 rounds for time of 20 pull ups, 20 push ups and 50 squats. I finished in 13 minutes.

PM

45 min of cardio (OK I'm using that as an excuse to watch another episode of SOA).
 
I did legs earlier.

Horizontal leg press
140x25
165x20
200x12
240x10
265x10
270x10

Seated calves
45x25
50x25
60x25
70x25

Leg extensions
45x15
55x15
65x15
75x15

Leg curls
35x15
40x15
45x15
45x15

Abductors/adductors
35x25
40x25
45x25
50x25
 
Short and intense workout today.

3 sets for time of 25 pull ups, 25 push ups and 75 squats. I finished in 8'21.
 

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