MG's training log

[milleniumgirl]

Monday Oct. 18, 2010

I worked shoulders and tris in supersets today

10 min treadmill

Shoulder Press
44x15
66x12
77x10

Triceps Pressdowns (V-Bar)
50x15
60x12
70x12

Lateral Raises
38x15
44x12
50x10

Triceps Extensions
50x15
60x15
70x12

Rear Delt Flys
18x12
20x12
22x12

Dips
3 sets of 20 reps

 

[milleniumgirl]

Tuesday Oct. 19th, 2010

25 min HIIT arm bicycle and 250 abs.

 

[milleniumgirl]

I did chest today: bench press, pec deck and vertical press (5 sets of 10 to 20 reps) , followed by 15 min HIIT arm bicycle.

 

[milleniumgirl]

I worked a double shift again yesterday and today all I could do was 20 min HIIT cardio and 250 abs.

 

[milleniumgirl]

I worked both Saturday and Sunday (a double shift yesterday) and spending a day at school was tough (one of my colleagues fell asleep lol). Anyway, all I had the energy for when I got back home was 10 minutes arm bicycle and a short shoulders workout: barbell press, dumbbell press, shrugs and upright rows + 200 abs. I was feeling a bit dizzy afterwards.

 

[milleniumgirl]

Walking with a broken toe sucks ....

I did 20 min HIIT arm bicycle, bis and tris yesterday (alternate db curls, pushdowns, pressdowns, pulley curls).

Today I didn't feel like doing anything but I needed my daily dose of endorphins and did 20 min HIIT arm bicycle and 200 abs.

 

[milleniumgirl]

Monday Nov. 1st, 2010

Lat pulldowns to the front
66x15
77x12
99x10
110x8

Seated Rows
66x15
88x12
110x10
121x8

One arm rows
33x15
44x12
55x10

Leg Extensions
33x12
44x10
55x10

Horizontal Press
176x12
198x10
220x10

Lying leg curls
16x12
22x10
27x10

It was the first time that I did legs since my knee injury and everything was going really smoothly until I had this crazy idea to finish it by doing calves .. that was the most stupid thing to do because of my broken toe. I was in so much pain after one set that all I could do was .. 250 abs

 

[milleniumgirl]

Tuesday Nov 2nd, 2010

20 min HIIT (profile 3, level 4) arm bicycle
150 abs

 

[milleniumgirl]

Wednesday Nov 3rd, 2010
10 min stationary bike

Smith Machine Flat Bench
66x12
88x10
97x10
I tried 110lbs but was stuck under the bar, I couldn't push the weight back up .. glad there was a big guy there to help me out.

Curling machine
33x15
44x15
55x15

Chest Incline
55x15
66x12
77x10
88x8

Low pulley curls
40x15
45x15
50x15
55x12

Cable crossovers
30x15
35x12
40x10

EZ bar curls
16x15
22x12
33x10

Pec Deck
44x15
55x12
66x10

Hammer Curls
17x15
22x15
26x12

I think that doing chest and back in supersets was something I had to try ...

 

[milleniumgirl]

Today, cardio day, I did 25 min HIIT stationary bike (mountain profile) and 250 abs.

 

[milleniumgirl]

Wednesday Nov 3rd, 2010
10 min stationary bike

Smith Machine Flat Bench
66x12
88x10
97x10
I tried 110lbs but was stuck under the bar, I couldn't push the weight back up .. glad there was a big guy there to help me out.

Curling machine
33x15
44x15
55x15

Chest Incline
55x15
66x12
77x10
88x8

Low pulley curls
40x15
45x15
50x15
55x12

Cable crossovers
30x15
35x12
40x10

EZ bar curls
16x15
22x12
33x10

Pec Deck
44x15
55x12
66x10

Hammer Curls
17x15
22x15
26x12

I think that doing chest and bis in supersets was something I had to try ...

 

[milleniumgirl]

Friday Nov 5th, 2010

10 min treadmill

Shoulder Press
22x15
55x12
66x12
77x8

Triceps pressdowns
50x15
60x15
70x15
80x10

Seated Lateral Raises (Delts machine)
33x12
44x10
55x8

Triceps Extensions
50x15
60x15
70x12
75x8

Upright Rows
55x12
60x10
65x10

Dips (between benches)
3 sets of 20

Dumbbell Shrugs
26x12
31x12
35x12

I'm gonna take a week break while I'm in NYC. It's gonna be hard no to hit the gym but I intend to take daily walks in Central Park.