MG's Training Log

[milleniumgirl]

MG's Training Log

Monday July 12th, 2010

I have decided to change the way I train a bit. From today, I will do higher reps with lighter weights for a while.

Single arm lateral raises
11x20
13x15
15x15
18x12

Triceps Pushdowns (Rope)
50x20
60x15
70x12
75x12

Shoulder Press (machine)
33x20
44x20
55x15
66x12

Triceps Extensions
50x20
60x15
70x15
75x12

Frontal Plate Raises
11x20
13x15
15x15

Dips
4 sets of 20 reps

Db Shrugs
22x20
26x20
31x15
35x15

 

[Vicious Cycle]

Awesome!

 

[milleniumgirl]

Tuesday July 13th, 2010

I haven't been feeling well the last couple of days (liver pain). When I got up this morning, I thought it might be a good thing to skip the breakfast shake and hit the gym on an empty stomach.

Lat pulldowns to the front
66x20
77x15
88x12
99x10

One arm rows
22x20
33x15
44x15
55x12

Seated Rows
66x20
77x20
88x15
99x15

Hyperextensions
4 sets of 15 reps (with a 22lbs plate)

250 abs

I might go back to the gym later for half an hour cardio (depending on how I feel).

 

[milleniumgirl]

Wednesday July 14th, 2010

Smith Machine Flat
44x20
80x15
84x15
88x15

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
20x15
25x15
30x15
35x12

Cable Crossovers
25x15
30x15
35x12
40x10

 

[Package]

ok MG, you look legit, lets see some pictures

 

[milleniumgirl]

ok MG, you look legit, lets see some pictures

LOL ... I'm camera-shy

The only pics that I have are too big (tried to upload them but it wouldn't let me ).

 

[milleniumgirl]

Thursday July 15th, 2010

20 min stationary bike
Abductors/Adductors
Seated calves
300 abs

 

[M FREAKY]

Millen you seems to have everything on the right track which I am pleased by any chance do you have any pics thx

 

[milleniumgirl]

Friday July 16th, 2010

AM
10 min stationary bike

EZ Bar Curls
16x20
22x15
27x15
33x15

Tricep Kickbacks
13x20
18x15
20x15
22x15

Curling Machine
33x20
44x20
55x15
66x15

Tricep Reverse
55x20
66x10
77x15
88x12

High Pulley Curls
20x15
25x15
30x15
35x10

Dips
4 sets of 20 reps

Hammer Curls
18x20
22x15
26x15

PM
30 min stationary bike (Level 4, 6 miles, 188 calories).
Didn't want to force on the knee ...

 

[milleniumgirl]

Millen you seems to have everything on the right track which I am pleased by any chance do you have any pics thx

Thank you, M FREAKY, I have a couple of pics but they are too big and I haven't been able to upload them here

 

[M FREAKY]

Thank you, M FREAKY, I have a couple of pics but they are too big and I haven't been able to upload them here

Try photobucket.com

 

[milleniumgirl]

Saturday July 17th, 2010

Try photobucket.com

I can't .. I have dial up internet and I reached the max upload limit for this month

300 reps day ... Gotta love those!

Prisoner Squats
Cable Crossovers (20,25,30lbs)
Lateral Raises (44,50,55)
Horizontal Leg Press (154,176,198)
Hanging Leg Raises
Pike Sit-Ups
Push Ups
Hyperextensions
Clean & Press (44,53,57)

in 3 rotations without rest.
I hadn't done legs in +/- 4 weeks but didn't feel any pain when doing the horizontal leg press today.

 

[milleniumgirl]

Sunday July 18th, 2010

20 min HIIT cardio

Seated db press
18x20
20x15
22x12
26x10

Single arm lateral raises
15x20
18x15
22x12
24x12

Db Shrugs
24x20
26x15
31x15
35x12

Upright Rows
50x20
60x15
65x15
70x12

Rear Delt Flys
4 sets of 20 reps 22lbs

 

[milleniumgirl]

Monday July 19th, 2010

I was feeling a bit lightheaded by the time I hit the gym today (didn't eat anything except a light breakfast).

I decided to lift a bit differently and go from "heavy" to light

10 min stationary bike

Lat pulldowns to the front (narrow grip)
110x8
99x10
88x12
77x15

Seated Rows
121x10
110x12
99x12
88x12

One Arm Rows
66x10
55x12
44x12
33x15

Hyperextensions (with a 22lbs plate)
12
12
10
10

 

[milleniumgirl]

Tuesday July 20th, 2010

15 min stationary bike

Smith Machine Flat
44x25
75x15
79x15
88x12

Cable Crossovers
25x20
30x15
35x12
40x10

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
44x15
55x15
66x12
72x12

300 abs

 

[milleniumgirl]

Wednesday July 21st, 2010

25 min stationary bike

Low pulley biceps curls
45x15
55x15
60x12

Seated Leg Curls
45x20
50x20
60x15
75x15

Triceps Reverse
55x20
65x20
75x15

Leg Extensions
22x10
33x10
44x10
55x10

(it was the first time since my accident that I was doing curls and extensions and I sticked to light weights).

EZ Bar Curls
16x20
22x15
27x15

Tricep Pushdowns
60x20
70x15
80x15

Seated Calves
77x25
88x25
99x20

Hammer Curls
20x20
22x20
26x20

 

[milleniumgirl]

Thursday July 22nd, 2010

Before breakfast: 30 min stationary bike

An hour and a half later

Shoulder Press (Smith Machine)
44x20
57x15
66x15

Lateral Raises
44x12
50x12
55x12

Front Raises
22x15
24x15
26x15
31x15

Upright Rows
45x20
50x15
55x15
60x15

 

[milleniumgirl]

Monday July 26th, 2010

10 min stationary bike

Seated Rows
77x15
88x15
99x12
66x20

One Arm Rows
22x15
44x15
66x10
22x20

Lat Pulldowns to the front
77x15
88x15
99x12
66x20

Hyperextensions
4 sets of 10

 

[milleniumgirl]

Tuesday July 27th, 2010

10 min stationary bike

Seated Shoulder Press (machine)
44x20
66x15
77x15
88x12

One arm lateral raises
18x15
20x15
22x15
26x8 (PB)

Upright Rows
50x20
55x20
60x20
65x15

Db Shrugs
26x15
31x15
35x12
40x12

The more I train the more my muscles seem to be shrinking ... blah (that was my rant for the day )

 

[milleniumgirl]

Wednesday July 28th, 2010
15 min stationary bike

Smith Machine Flat Bench
44x25
75x15
79x12
84x12

Incline Press
55x15
66x15
72x12
77x12

Decline Press
66x15
88x12
110x15

Pec Deck
55x15
66x12
77x10
44x20

I had no strength today ...