MG’s training log

[milleniumgirl]

Week-end was cardio only: 1:15h arm bicycle and 30 min recumbent bike both days. No weights.

Fasted cardio
1:10h arm bicycle

SLDL 4x10
SLDL stretch 60 sec
Overhead db extensions 4x10
Leg extensions 4x10
Quad stretch 60 sec
Spider curls 3x10
Standing hamstring curls 4x10
Tricep extensions 4x10
Band tricep stretch 60 sec
Adductors 3x15
Abductors 3x15
Hammer curls 3x12
Band bicep stretch 60 sec
Calf extensions 1x30 1x20

 

[milleniumgirl]

Fasted cardio
1:15h arm bicycle (my right shoulder is bothering me a bit)

Wide grip bench press 3x8 1x8
Db rows on incline bench 3x10 1x8
Reverse flys on incline bench 3x10
Behind the back shrugs 3x10
Close grip db press 3x15
Incline dumbbell flyes stretch 60 sec
Lat pulldowns 2x10 1x8
Hanging lat stretch 60 sec
Pulldowns 2x8 1x6
Band lateral raises 2x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 30 sec

 

[milleniumgirl]

Fasted cardio
60 min recumbent bike

Standing hamstring curls 3x12
V squats 3x12
Leg extensions 1x12 1x8
Quad stretch 60 sec
SLDL stretch 60 sec
Hammer curls 1x15 1x12
Triceps extensions 1x15 2x8
Adductors/abductors 3x12
Preacher curls 1x12 1x10 1x8
Band bicep stretch 30 sec
V grip pressdowns 1x12 1x8 1x6
Band tricep stretch 60 sec
Seated calf extensions 3x12

 

[milleniumgirl]

Fasted cardio
1:45h arm bicycle (600 cals)

Incline db press 4x8
V grip pulldowns 4x10
Z press 4x10
Decline bb press 3x10
Db fly stretch 60 sec
Meadows rows 3x10
Hanging lat stretch twists 60 sec
Barbell behind the back shrugs 4x10
Hands behind the back shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec

 

[milleniumgirl]

Fasted cardio
1:30h arm bicycle

Squats 4x8
Bench dips 3x15
Laying incline db curls 3x12
Bulgarian split squats 1x10
Quad stretch 60 sec
Abductors/adductors 3x12
SLDL stretch 60 sec
Laying inclined extensions 2x12
Band tricep stretch 60 sec
Seated hammer curls 3x10
Band bicep stretch 60 sec
Forearm wrist rolls 2x each way
Standing calf raises 3x12
Forearm db twists 3x10

 

[milleniumgirl]

Warm up
Recumbent bike 15 min

Air squats 3x12
Lunges 3x12
Lateral walks 3x12
Standing leg curls 3x12
Quad stretch 60 sec
Calf raises 3x12
Calf stretch 60 sec
Glute bridge 3x12
Hip abduction 3x12
Adductors 3x12
Side lunges 3x12
Hip thrusts 3x12
Leg extensions 3x12
SLDL stretch 60 sec

I will do more cardio this afternoon.

 

[milleniumgirl]

Fasted cardio
45 min stationary bike

Incline chest press 4x10
Bent over rows 4x10
Meadows rows 3x12
Wide grip lat pulldowns 3x12
Reverse grip seated rows 3x12
Db flyes 3x12
Pullovers stretch 60 sec
Hanging lat stretch twists 30 sec
Wide grip decline chest press 3x12
Hands behind the back stretch 60 sec
Handcuff stretch 45 sec

More cardio later.

 

[milleniumgirl]

Fasted cardio
45 min arm bicycle

DL 4x5
SLDL stretch 60 sec
Laying down incline dumbbell tricep extensions 3x12
Hammer curls 3x12
Hip thrusts 3x10
SLDL stretch 60 sec
Reverse grip triceps extensions 1x12
Band tricep stretch 60 sec
Spider curls 2x12
Band bicep stretch 60 sec
Bulgarian split squats 1x10
Quad stretch 60 sec
Standing calf extensions 3x12
Calf stretch 60 sec

More cardio later.

 

[milleniumgirl]

Fasted cardio
45 min recumbent bike
45 min arm bicycle

Reverse grip bench press 4x10
Arnold presses 3x10
Db flys 2x20
Db fly stretch 60 sec
Inverted rows 2x20
Hanging pull up stretch 60 sec
Band reverse flys 2x25
Band shoulder stretch 60 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 60 sec

I’m tired and not motivated. I will take a break while in London (3 days) at the end of the week.

 

[milleniumgirl]

Today (Friday)

Cardio
1:15h recumbent bike

Leg press 6x5
Quad stretch 60 sec
Db overhead tricep extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Dips 2x25
Band tricep stretch 60 sec
Alternating bicep curls 3x15
Band bicep stretch 60 sec
Barbell curls 3x15
Band bicep stretch 60 sec
Seated calf raises 3x15

 

[milleniumgirl]

I was on vacation the last 4 days and did cardio only (12 kilometers a day until yesterday and then 1:15h stationary bike).

Fasted cardio
1:15h recumbent bike

Decline db press 4x10
Upright rows 4x10
Db military press 3x12
Laying down db rows 4x10
Incline db flys 4x10
Db flys stretch 60 sec
Lat pulldowns 4x10
Hanging pull ups stretch 60 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec

 

[milleniumgirl]

First workout in 12 days because of COVID

Eating when you don’t smell or taste anything isn’t easy but I ordered Russian dishes for today.

1 hour recumbent bike

Light workout

Reverse grip bench press 3x10
Db rows 3x10
Upright rows 3x10
Incline dumbbell flyes 3x10
Incline dumbbell flyes stretch 60 sec
Resistance band lat pulldowns 3x10
Hanging lat stretch twists 2x30
Db military press 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
An work

 

[The Phoenix]

First workout in 12 days because of COVID

Eating when you don’t smell or taste anything isn’t easy but I ordered Russian dishes for today.

1 hour recumbent bike

Light workout

Reverse grip bench press 3x10
Db rows 3x10
Upright rows 3x10
Incline dumbbell flyes 3x10
Incline dumbbell flyes stretch 60 sec
Resistance band lat pulldowns 3x10
Hanging lat stretch twists 2x30
Db military press 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
An work

Was wondering where you were. Glad you took a break and hope you enjoyed your vacation!


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[milleniumgirl]

Was wondering where you were. Glad you took a break and hope you enjoyed your vacation!


Sent from my iPhone using Tapatalk Pro

The short break in London was nice but the next day I had COVID and haven’t been well since Feb 16.

 

[The Phoenix]

The short break in London was nice but the next day I had COVID and haven’t been well since Feb 16.

Get well and take some colloidal silver and chlorite, that knocks the symptom out.


Sent from my iPhone using Tapatalk Pro

 

[milleniumgirl]

1 hour recumbent bike

Leg extensions 6x10
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 4x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Triceps resistance band extensions 2x15
Strict db curls 3x10
Band rear flyes 3x10
Band stretch triceps 30 sec
Calf raises 3x10
Band bicep stretch 30 sec
Hands behind the back shoulder stretch 60 sec

 

[milleniumgirl]

Get well and take some colloidal silver and chlorite, that knocks the symptom out.


Sent from my iPhone using Tapatalk Pro

Will do, thank you

 

[milleniumgirl]

I’m still recovering from COVID and a fellow mod at WCBB who has been my role model for years advised me to work one body part per day, 3-4 exercises and 8 to 12 reps while I’m still under the weather and that’s what I started doing this morning.

60 min recumbent bike

Shoulders

Military press 4x10
Rear delt flyes 4x10
Crossbody band shoulder stretch 60 sec
Kettlebell swings 4x10
Hands behind the back shoulder stretch 60 sec
Single arm lateral raises 4x10
Handcuffs stretch 60 sec

 

[milleniumgirl]

1 hour recumbent bike

Chest

Push ups 3x12
Decline db press 4x10
Decline db press stretch 60 sec
Pullovers 4x10
Incline bb press 3x12
Db flyes 3x12
Db flyes stretch 60 sec

 

[ATLRigger]

Why do you use recumbent bike and arm bicycle instead of a regular spin bike ?