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MG's Training Log

milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#1
Saturday Sept. 18, 2010

15 min stationary bike
12 min HIIT treadmill

Leg extensions
22x12
33x12
44x10
55x8

Seated Leg Curls
55x15
60x12
70x10
85x10

Horizontal Leg Press
176x15
198x12
220x10

Abductors/Adductors
66x30
77x25
88x20

Seated Calves
44x30
55x25
66x20
77x15

I didn't want to put too much stress on the knee but I really need to strengthen my quads and that's why I keep doing legs despite what the doctor said.
 
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#2
I often forget to stretch after a leg workout but I agree that a good massage can do wonders. Whenever I go to the chiro, he spends like 10 minutes massaging the quad and calf.

Prisoner squats
Inverted rows
Horizontal leg press (max weight 198lbs)
Lateral raises (I did seated lateral raises at the machine this time)
Pec Deck (max weight 66lbs)
Hyperextensions
Pike sit-ups
Hanging leg raises
Cable crossovers (40lbs)
Clean & Press (44lbs)

1 set at 10 reps in 3 rotations without rest ...
 
Last edited by a moderator:
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#3
Update: as you know, the doc told me to take it easy for a while and all I did since my last post was cardio (arm bicycle) and some abs.
It's really hard to stay away from the gym ... I need my daily dose of endorphins, that's why I still do cardio.
 
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#5
leg extensions do nothing but stress my knees
I asked the chiro about them and he told me not to use heavy weights. I wish I could find a Cybex at a gym, that's a great machine to strengthen the quads without stressing the knees, they use it after knee surgery.
 
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#6
15 min arm bicycle (I was already tired after the warm up lol ...).

Seated Dumbbell Press
20x12
22x10
26x8

Military Press (machine)
50x12
60x10
70x8

Dumbbell shrugs
31x10
35x10
40x10

Single Dumbbell Front Raises
26x10
31x10
35x8

Horizontal Leg Press
115x15
140x15
165x12

Dumbbell Squats
10 reps with 35lbs dumbbells
10 reps with 40lbs dumbbells
10 reps with 44lbs dumbbells

Leg Curls
44x12
55x10
66x8

Leg Extensions
44x12
55x12
77x12

200 abs

I'm dead ....
 
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#7
Walked 4 miles as a warm up.

Low pulley curls
20x20
24x15
30x15

Reverse triceps
30x20
34x15
36x10

Alternate Dumbbell Curls
18x12
20x10
22x10

Triceps Kickbacks
19x20
22x12
26x10

One arm concentration curls
18x12
20x12
22x10

Overhead Press
26x15
31x12
35x10
 
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#8
12 min arm bicycle

100 assisted pull ups
100 push ups
100 squats

15 minutes

300 abs

It was really hot here today and I was a bit dehydrated by the time I hit the gym. I had no strength and doing those pull ups was really tough,
 
milleniumgirl

milleniumgirl

Guest
Sep 12, 2010
617
18
#10
Thanks, Rage!

10' treadmill (12.5% incline)
10' bicycle (70-75 rpm)
5' sit bike (89 rpm)

10 sets of
- 15 Smith Machine flat (max weight 75lbs)
- 12 leg extensions (max weight 65lbs)
- 10 Clean & Press

in 15 minutes (shitty time but I had no energy at all today).

I'm gonna take tomorrow off ...
 
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