MG's log

[millenium girl]

Hi MG you are going strong keep it up! This time you are doing high reps 15-20. Just wondering if you have done lower reps like you warm up then get 12 reps add more weight get 10 reps add more weight and get 8 reps. How did that work for you?

I'm recovering from surgery and I have to take it easy and stick to light weights. Let's face it: my heavy lifting days are over. My goal is to stay healthy (and injury free).

Cardio
3.4 kms -- 400 cals

AM -- 4.5 kms treadmill -- 500 cals

Upper body workout

Shoulders
Seated laterals -- 12, 10, 10
Frontal raises -- 15, 12, 10

Chest
Cheslt press close grip -- 15, 12, 10
Chest press (machine) -- 15, 12, 10

Back
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 20, 20, 20
Seated rows narrow grip -- 15, 12, 10

Biceps
Preachers curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 20, 20, 20

Triceps
Push downs -- 20, 20, 20
Weighted dips -- 20, 20, 20

Leg extensions -- 20, 20, 20
Seated leg curls -- 20, 20, 20
Seated calves -- 30, 20, 15
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20

 

[Durro]

I'm recovering from surgery and I have to take it easy and stick to light weights. Let's face it: my heavy lifting days are over. My goal is to stay healthy (and injury free).

Cardio
3.4 kms -- 400 cals

AM -- 4.5 kms treadmill -- 500 cals

Upper body workout

Shoulders
Seated laterals -- 12, 10, 10
Frontal raises -- 15, 12, 10

Chest
Cheslt press close grip -- 15, 12, 10
Chest press (machine) -- 15, 12, 10

Back
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 20, 20, 20
Seated rows narrow grip -- 15, 12, 10

Biceps
Preachers curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 20, 20, 20

Triceps
Push downs -- 20, 20, 20
Weighted dips -- 20, 20, 20

Leg extensions -- 20, 20, 20
Seated leg curls -- 20, 20, 20
Seated calves -- 30, 20, 15
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20

Oh I didn’t know that, there is always ways to train around anything that gets in your way. I to mostly do 10-15 rep range. But sometimes I’m strong and on those days I’ll go to the 10-8 rep range on compound lifts. But it’s not that often any more I’ll be on level 46 in a couple months(46 years old but I look at it as levels like a video game not in years) only on squats and deadlifts I go to 7-8 rep range. Yesterday I got 10 reps on both 2 sets of 405 on squats. That’s strong to me I’ve never been a 1-2 rep guy ever. I’m sure I could be in the 500lb club but nah.

 

[millenium girl]

AM
4.5 kms -- 502 cals

PM
4.5 kms -- 502 cals

I might go back to doing 2 full body workouts a week or working 2 muscles 3 days a week (chest/back, shoulders/tris, bis/legs). I will still do cardio unless dealing with an angry knee.

 

[millenium girl]

AM
Cardio
7 kms -- 800 cals

Chest/back

Smith machine flat -- 15, 12, 10
Smith machine incline-- 15, 12, 10
Smith machine close grip -- 15, 12, 10
Pec deck -- 15, 12, 10

Lat pulls wide grip -- 15, 12, 10
Lat pulls close grip-- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Seated rows close grip -- 15, 12, 10
Weighted back extensions-- 20, 20, 20

PM
45 min arm bicycle

 

[millenium girl]

Cardio
3 kms -- 350 cals

Shoulders/tris

Military press -- 15, 12, 10
Frontal raises -- 15, 12, 10
Upright rows -- 15, 12, 10
Barbell shrugs -- 20, 20, 20
Seated laterals -- 15, 12, 10

Triceps pressdowns -- 20, 20, 20
Triceps reverse -- 20, 20, 20
Rope -- 20, 20, 20
Weighted dips -- 20, 20, 20

PM
Cardio
3 kms -- 350 cals

No gym tomorrow (i walk a lot at work), a fitwalk of 4 to 5 kms on Saturday and some gardening on Sunday.

 

[millenium girl]

Welll knee was fine this morning but after patrolling the hospital grounds for 3 hours non stop this afternoon it is very stiff warm and sore.

Upper body workout

Chest incline -- 15, 12, 10
Smith machine close grip -- 15, 12, 10
Pec deck -- 15, 12, 10

Seated laterals -- 15, 12, 10
Frontal raises (plate) -- 15, 12, 10
Barbell shrugs -- 20, 15, 12

Biceps curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 15, 15, 15

Triceps pressdowns -- 20, 15, 15
Weighted dips -- 15, 15, 15
Triceps reverse -- 15, 15, 15

Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 20, 15, 12
Seated rows narrow grip -- 15, 12, 10

I hope knee will be fine tomorrow because I need my daily dose(s) of cardio to burn unwanted calories.

 

[millenium girl]

AM
4 kms -- 500 cals

PM
4 kms -- 500 cals

 

[millenium girl]

AM
3 kms -- 400 cals

Full body

Smith machine (flat) -- 15, 12, 10
Smith machine (incline) -- 15, 12, 10
Chest press machine (normal grip) -- 15, 12, 10
Chest press machine (close grip) -- 15, 12, 10
Pec deck -- 12, 12, 12

Seated rows close grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 20, 15, 12

Concentration curls -- 20, 20, 20
Wrist curls -- 15, 15, 15
Hammer curls -- 20, 20, 20

Triceps reverse -- 15, 15, 15
Push downs -- 15, 15, 15
Rope -- 15, 15, 15
Weighted dips -- 20, 15, 15

Military press -- 15, 12, 10
Kettlebell swings -- 15, 12, 10
Seated laterals -- 15, 12, 10

Leg extensions -- 15, 12, 10
Seated leg curls -- 15, 12, 10
Seated calves -- 20, 20, 20
Hip abductors -- 20, 20, 20
Hip adductors -- 20, 20, 20

PM
4.2 kms -- 502 cals

I will probably work out at home on Friday (light dumbells) since I work in the morning and it involves a lot of walking. Next week I will wear my new knee sleeve.

 

[millenium girl]

6 kms treadmill--700 cals
40 min arm bicycle

I hope this is enough to burn the cals of breakfast (a protein pudding and a 125 g vegan yoghurt) and lunch (a slice grilled gf bread and 2 thin slices of hempfu).

 

[millenium girl]

Today I had breakfast (protein pudding and yoghurt) then I went to work and patrolled the hospital grounds for approximately 3 hours without a break.

I got back home for lunch -- 1 slice grilled gf bread with a slice vegan cheese and an apple plus a 125g vegan yoghurt.

At 3PM I did 4 kms on the treadmill (500 calories) and decided to hit the gym at 4.

Upper body workout

Military press -- 15, 12, 10
Upright rows -- 15, 12, 10
Lateral raises -- 15, 12, 10

Incline bench -- 15, 12, 10
Cable crossovers -- 15, 12, 10

Lat pulldowns -- 15, 12, 10
Seated rows -- 15, 12, 10
Weighted back extensions -- 15, 12, 10

Preachers curls -- 15, 15, 15
Hammer curls -- 15, 15, 15

Triceps reverse -- 15, 15, 15
Pressdowns -- 15, 15, 15
Weighted dips -- 15, 15, 15

I don't know what I'm gonna do this weekend. It all depends on the knee.

 

[millenium girl]

Cardio
4 kms -- 502 cals

Chest/back/shoulders/triceps

Smith machine (flat) -- 15, 15, 15
Smith machine (incline) -- 15, 15, 15
Chest press (machine) -- 15, 12, 10
Pec deck -- 15, 12, 10

Lat pulldowns -- 15, 12, 10
Seated rows -- 15, 12, 10
Weighted back extensions -- 20, 20, 20

Military press -- 15, 12, 10
Seated laterals -- 15, 12, 10

Triceps extensions -- 15, 12, 10
Rope -- 15, 12, 10
Weighted dips (dip machine) -- 20, 20, 20

Knee is angry after the foot patrol at work.

 

[millenium girl]

Cardio only day


AM
60 minutes - 750 cals
Abs 200 reps

PM
45 minutes - 514 cals

I might add some arm bicycle later.

 

[millenium girl]

Cardio
30 min -- 410 cals

Chest/back/shoulders

Smith machine incline -- 15, 12, 10
Smith machine decline -- 15, 12, 10
Pec deck -- 15, 15, 15

Lat pulls -- 15, 12, 10
Seated rows wide -- 15, 12, 10
Seated rows narrow -- 15, 12, 10
Weighted back extensions -- 20, 15, 12

Military press -- 15, 12, 10
Kettlebell swings -- 15, 12, 10
Seated laterals -- 15, 12, 10

PM
Cardio
30 min -- 410 cals

 

[millenium girl]

Today I started by a warm up cardio session of 30 minutes on the treadmill (machine said 350 cals).

Bis/tris/legs

Concentration curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 15, 15, 15

Triceps pressdowns -- 20, 15, 15
Triceps reverse -- 20, 15, 15
Weighted dips (machine) -- 15, 15, 15

Seated leg curls -- 15, 12, 10
Leg extensions -- 15, 12, 10
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20
Seated calves -- 20, 20, 20

I stretched legs afterwards because knee pain woke me up in the middle of the night and disappeared after a good stretch at 2 am lol.

PM
30 min of cardio to burn 10 Oreos (not sure it was enough)

No gym until Monday.

 

[millenium girl]

Cardio day

45 min arm bicycle

Fit walk 5,3 kms

30 min arm bicycle

 

[FREAK]

keep at it noob

 

[millenium girl]

keep at it noob

Haha I missed being called a noob.
I won't renew my gym fee. That bunch of spoiled brats are working on my nerves. I will work out at home. All I need to do is buy a bench. I already have dumbells and cardio equipment.

AM
7 kms walk in the countryside (1h20)
30 min arm bicycle

PM
60 min arm bicycle

 

[millenium girl]

AM
Fasted cardio
5 kilometers on the treadmill--550 cals

Chest/shoulders/triceps

Smith machine incline--12, 12, 12
Chest press machine -- 12, 12, 12
Smith machine close grip -- 12, 12, 12
Pec deck -- 12, 12, 12
Cable crossovers -- 12, 12, 12

Military press -- 12, 12, 12
Upright rows-- 12, 12, 12
Seated laterals -- 12, 12, 12

Triceps pressdowns -- 12, 12, 12
Reverse -- 12, 12, 12
Rope -- 12, 12, 12
Weighted dips (machine) -- 20, 20, 20

PM
12.893 steps at work (foot patrol)

I will add 30 to 40 min arm bicycle tonight to burn the calories from dinner (puréed prunes, 200g vegan yoghurt, a scoop superfoods and a couple of low carbs crackers).

 

[millenium girl]

AM
4:45
Fasted cardio
4.5 kms -- 500 cals

09:00
Back/bis

Seated rows close grip -- 12, 12, 12
Lat pulls wide -- 12, 12, 12
Seated rows wide grip -- 12, 12, 12
Lat pulls close -- 12, 12, 12
Weighted back extensions (machine)
20, 20, 20

Concentration curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 20, 20, 20

PM
15:00
Cardio

3.0 kms -- 350 cals

I will add 30 min arm bicycle later on.

 

[millenium girl]

AM
Fasted cardio
4,5 kms -- 500 cals

Body weight training
100 pushups
100 lunges (50 each leg)
100 squats

300 abs

PM cardio
3 kms -- 350 cals

I will do 30 min arm bicycle later.