MG's Training Log - Page 2

**milleniumgirl** · #21 (**permalink**) 07-01-2009

Squats
20x12 (warm up set)
88x12
110x12
123x10

Hyperextensions
12 (with a 11lbs plate in the hand)
12 (with a 22lbs plate in the hand)
12
12

Seated calf raises
88x12
99x12
110x12
121x12

(those 3 movements in supersets)

Decline leg raises
12
12
12
(my lower backs hurts when I do them)

Seated twist
12
12
12

I added adductors/abductors today

Adductors
77x20
88x15
99x15

Abductors
77x20
88x15
99x15

**milleniumgirl** · #22 (**permalink**) 07-03-2009

Overhead Press
30x12
40x12
45x12
50x10

Cable Tricep Pressdowns
70x12
80x12
85x12
90x12

Pulley curls
40x12
45x12
50x12

(3 movements in supersets)

Close grip push ups
12
12
12

Crunches
15
15
15

The pain wasn't too bad all things considered except when doing triceps pressdowns.

**milleniumgirl** · #23 (**permalink**) 07-06-2009

Pec Deck
44x12
66x12
77x12

Oblique leg press
66x12
110x12
176x10

Overhead Press
33x12
40x12
50x12
55x10

(3 movements in supersets)

Lateral raises
40x12
50x12
55x10

Bent over rows
66x12
77x12
88x12

(2 movements in supersets again)

**milleniumgirl** · #24 (**permalink**) 07-08-2009

Box Squats
44x12
88x12
110x10
132x10 (personal best)

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12

Seated calf raises
88x12
99x12
110x12

Abductors
88x15
99x15
110x10

Adductors
88x15
99x15
110x10

Decline leg raises
12
12
12
(I kept my knees bent today b/c I have lower back pain)

Seated twist
12
12
12

**milleniumgirl** · #25 (**permalink**) 07-13-2009

Monday July 13, 2009
Pec Dek
44x12
66x12
77x12
88x10

Oblique leg press
110x12
176x10
220x10
220x10

Overhead Press
35x12
45x12
55x12
55x10

(3 movements in supersets)

Lateral raises
50x12
50x10
55x10

Bent over rows
88x12
88x12
99x10

(2 movements in supersets again)

I added upright rows today ...

Upright rows
50x12
55x10
60x10

**milleniumgirl** · #26 (**permalink**) 07-15-2009

Box Squats
75x12
88x12
110x10
123x10

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12
12

Seated calf raises
88x12
110x12
121x12
132x10

Abductors
88x12
99x12
110x12

Adductors
88x12
99x12
110x12

Decline leg raises
12
12
12

Seated twist
12
12
12

**milleniumgirl** · #27 (**permalink**) 07-16-2009

Overhead Press
50x10
55x10
60x10
65x10 (personal best)

Cable Tricep Pressdowns
75x12
80x12
95x12
105x12

Pulley curls
60x10
65x10
70x10
75x10 (personal best)

(3 movements in supersets)

Close grip push ups
12
12
12

Physioball crunches
20
20
15

My wrist is really sore. I know I should probably stick to light weights but .. I can't. I'm gonna take a 3 day-break and hopefully I'll feel better next week.

**milleniumgirl** · #28 (**permalink**) 07-20-2009

Cable crossovers
30x12
35x12
40x12
45x10

Horizontal leg press
198x12
220x12
243x10
265x10

Overhead Press
35x12
45x12
55x12
60x10

(3 movements in supersets)

Lateral raises
44x10
50x10
55x10

Bent over rows
66x12
88x10
99x10

Upright rows
55x10
60x10
65x10

**Chadly** · #29 (**permalink**) 07-20-2009

sounds like your still rocking it out to me, looks like you numbers went up a lil too, keep up the hard work.

**milleniumgirl** · #30 (**permalink**) 07-22-2009

Thank you, Chadly

Monday July 22, 2009

Box Squats
88x12
110x12
123x12
141x10

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12
12

Seated calf raises
66x20
88x20
110x20
132x15

Abductors
88x25
99x20
110x15

Adductors
88x12
99x12
110x12

Hanging Leg raises
12
12
12

Physioball crunches
20
20
20

I didn't have lunch today (there was a demonstration of farmers and they didn't provide us any lunch). I was really jungry and kinda weak when I hit the gym.
After the squats, my legs were shaky and I was sweating a lot ... there is no ac at the gym and the weather was quite hot today.

**milleniumgirl** · #31 (**permalink**) 07-25-2009

Saturday July 25, 2009
Overhead Press
40x12
50x12
60x12
65x10

Cable Tricep Pressdowns
60x12
70x12
90x12
100x12

Pulley curls
50x12
60x12
70x12
75x8

(3 movements in supersets)

Close grip push ups
12
12
12

Physioball crunches
20
20
15

I worked a double shift yesterday and felt pretty weak today but I had to hit the gym anyway ... not a good workout at all and I'm all sore.

**papertowel18** · #32 (**permalink**) 07-25-2009

MG, i feel ya on not having a good workout recently. I've been working my butt off too (going away in about 2 weeks so i need all the extra loot i can get). But i found that if you focus more so on the little things (form, the flex/contraction, the stretch) it works out a little better and you dont fee like you wasted an hour or two! I read over the log briefly though..keep up the good work!@

sisco55 · #33 (**permalink**) 07-25-2009

Very impressive reps !!!!!

**milleniumgirl** · #34 (**permalink**) 07-26-2009

Quote:

Originally Posted by papertowel18

MG, i feel ya on not having a good workout recently. I've been working my butt off too (going away in about 2 weeks so i need all the extra loot i can get). But i found that if you focus more so on the little things (form, the flex/contraction, the stretch) it works out a little better and you dont fee like you wasted an hour or two! I read over the log briefly though..keep up the good work!@

Yes, this is true, PT. Focusing on the weight might not be the best idea but I find it really hard to lift light (even if my wrists can't handle the weight anymore). I'm gonna focus more on form and I also need a switch of exercises, I'm kinda bored and that's not good.

**milleniumgirl** · #35 (**permalink**) 07-26-2009

Quote:

Originally Posted by sisco55

Very impressive reps !!!!!

Thank you, sisco55

Working supersets makes my heart pump, I end up huffing and puffing. I know I should probably do cardio but I'm too tired for that right now.

**milleniumgirl** · #36 (**permalink**) 07-27-2009

Pete told me to stick to moderate weights for a while and to do 15 to 20 reps, that's what I'm gonna do from now on (and until further notice).

Cable crossovers
30x15
35x15
40x10

Pek dek
33x15
55x15
66x15

Oblique leg press
110x15
177x15
198x15

Overhead Press
40x20
50x15
60x15

Lateral raises
39x15
44x15
50x10

Bent over rows
66x15
88x15
88x15

I have no energy at the moment, maybe b/c of the long hours at work, maybe b/c I started taking Prozac again ... I do take my multi-vitamins, amino-acids and whey but I know my protein intake isn't what it should be.

**milleniumgirl** · #37 (**permalink**) 08-03-2009

I started my new cycle this morning but I still need a solid routine.

Vertical chest press
88x15
132x15
154x15
176x12

Pek dek
44x15
66x15
77x15

Horizontal leg press
176x15
220x15
243x15

Overhead Press
50x15
55x15
60x15

(supersets)

Lateral raises
44x15
44x15
50x15

Good mornings
55x15
60x15
65x15

**milleniumgirl** · #38 (**permalink**) 08-05-2009

Wednesday August 5, 2009

Squats
66x15
88x15
110x15

Hyperextensions (with a 22lbs plate in the hands)
15
15
15

Seated calf raises
72x15
83x15
105x15

Adductors/Abductors
88x20
99x20
110x20

It was far too hot at the gym and I had no energy at all (there's no air conditioning ... ). I have to keep hitting the weights now that I'm on cycle and people keep telling me that I have lost weight, it sucks

**milleniumgirl** · #39 (**permalink**) 08-07-2009

Friday August 7, 2009

Overhead Press
50x15
55x15
60x15
65x15

Cable Tricep Pressdowns
50x20
75x20
80x20
85x20

Pulley curls
55x15
60x15
65x15
60x20

(3 movements in supersets)

Close grip push ups
15
15
15
15

Physioball crunches
50
50
50

**milleniumgirl** · #40 (**permalink**) 08-10-2009

Squats
12x88
12x110
12x119
12x123

Military Press
44x12
66x12
77x12
88x12

Bench Press
44x12
88x12
97x12

Deadlifts
88x12
110x12
121x12

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