MG’s training log

[milleniumgirl]

I know I’m supposed to rest but after a whole day doing nothing at all yesterday I did light cardio (60 min recumbent bike — only 102 cal burnt) and a short workout

SLDL 3x15
SLDL stretch 60 sec
Close grip bench press 3x10
Alternating db curls 3x10
Sissy squats 3x15
Band tricep extensions 3x20
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 60 sec

 

[milleniumgirl]

Fasted cardio
63 min arm bicycle (235 calories burned)

Legs

Prisoner squats 4x10
SLDL stretch 60 sec
Lunges 4x10
Lateral walks 4x10
Standing hamstring curls 4x10
Hamstring stretch 60 sec
Leg extensions 4x10
Quad stretch 60 sec
Abductors 3x12
Adductors 3x12
Seated calves 4x10

I will do another cardio session this afternoon.

I’m still supposed to rest (doctor’s orders).

 

[Send0]

I’m still supposed to rest (doctor’s orders).

You should probably rest like the doc says, but are you at least keeping the sessions light for now?

 

[milleniumgirl]

You should probably rest like the doc says, but are you at least keeping the sessions light for now?

Yes I do because I’m not feeling 100% yet … it could take a while. I take one day at a time and work out accordingly.

I did 6 kilometers on the treadmill last night (412 cals) and I’m sore.

Arm bicycle 1:20h 482 cals

Bench press 4x10
Db rows on incline bench 4x10
Behind the back shrugs 3x10
Incline reverse grip db press 3x10 (I should have done these with lighter weights)
Incline db fly stretch 60 sec
Hanging pull up stretch 60 sec
Side delt raises supersets 3x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 60 sec

 

[Butch_C]

Just be careful and don't over do it. I know doctors can be overcautious but there is a reason for it.

 

[milleniumgirl]

Just be careful and don't over do it. I know doctors can be overcautious but there is a reason for it.

Yes you’re right … and I’m older than most of you.

I woke up with back pain.

Cardio/Abs day

This morning
60 minutes arm bicycle
Abs 150 reps
This afternoon
50 minutes stationary bike

Total 740 calories burnt

 

[milleniumgirl]

I woke up at 3am.

Cardio
1:24h stationary bike (483 cals)

SLDL 4x15
SLDL stretch 60 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x20
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 2x30 sec

 

[The Phoenix]

I woke up at 3am.

Cardio
1:24h stationary bike (483 cals)

SLDL 4x15
SLDL stretch 60 sec
Close grip bench press 4x10
Alternating db curls 3x10
Sissy squats 3x20
Band tricep extensions 3x20
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 2x30 sec

I thought I was an early riser.


Sent from my iPhone using Tapatalk Pro

 

[milleniumgirl]

I thought I was an early riser.


Sent from my iPhone using Tapatalk Pro

Haha I’ve had insomnia for over 30 years. I take a sleeping pill but never get more than 6 hours of sleep.

Cardio
90 min recumbent bike (362 cals)

Standing hamstring curls 3x10
Goblet squats 3x12
Leg extensions 3x12
Quad stretch 60 sec
SLDL stretch 60 sec
Hammer curls 3x10
Triceps kickbacks 3x12
Adductors/abductors 3x12
Spider curls 3x10
Band bicep stretch 30 sec
Single arm pulldowns 3x10
Band tricep stretch 30 sec
Seated calf extensions 3x12

 

[milleniumgirl]

Lazy weekend

1:30h stationary bike on Saturday
Brisk walk of 7.9 kilometers on Sunday

Today
1:15h arm bicycle (364 cals)

Squats 4x8
Close grip bench press 4x8
Laying db curls 4x8
Good mornings 4x8
SLDL stretch 60 sec
Incline laying extensions 4x8
Band tricep stretch 30 sec
Lunges 4x8
Quad stretch 60 sec
Biceps curls 4x8
Band bicep stretch 30 sec
Adductors 4x8
Abductors 4x8
Standing calf extensions 4x10
Calf stretch 60 sec

 

[milleniumgirl]

Cardio
75 min arm bicycle (411 cals)

Chest
Incline dumbbell press 4x10 (Warm up.)
Dumbbell fly 4x8 (Muscle round)
Incline dumbbell fly stretch 60 sec

That was fun!

 

[CJ]

Cardio
75 min arm bicycle (411 cals)

Chest
Incline dumbbell press 4x10 (Warm up.)
Dumbbell fly 4x8 (Muscle round)
Incline dumbbell fly stretch 60 sec

That was fun!

Muscle Rounds are 6 sets of 4. You broke the rules!!!

 

[milleniumgirl]

Muscle Rounds are 6 sets of 4. You broke the rules!!!

My coach told me to do light intensity workouts and explained how to do muscle rounds. Don’t blame me Mr Blue.

Muscle Rounds are 6 sets of 4. You broke the rules!!!

when a blue guy says “you broke the rules” you’re usually banned. I thought I wouldn’t be able to post this morning

Cardio
1:25h stationary bike

Decline bb press 4x10
Db military press 3x12
Db rows 3x12
Incline dumbbell flyes stretch 60 sec
Meadows rows 3x12
Lat pulldowns 2x15,1x20
Hanging lat stretch twists 2x30
Shrugs 2x12 1x15
Bent over rows 3x12
Hands behind the back shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec
Landmine oblique twists 2x20

I went for a walk through the fields yesterday and fell in a hole that I hadn’t seen. Body was quite sore today.

 

[milleniumgirl]

Stationary bike
90 min 403 cals

Quads with muscle round
Lunges 4x10 (warm up)
Leg extensions 4x8 (muscle round)
Quad stretch 60 sec
Hamstrings
Standing leg curls 3x12
Single leg glute bridge 3x10
Calves
Calf raises 3x15
Calf stretch 30 sec
Triceps with muscle round
Dips 4x10 (warm ups)
Pushdowns 4x8 (muscle round)
Band tricep stretch 60 sec

 

[milleniumgirl]

Cardio
88 min arm bicycle (416 cals)

Incline db fly 3x12
Incline db press 3x12
Decline press 3x12
Db fly stretch 60 sec
Db pullovers 3x12

And now 2 days off ….