MG's training log
 

Walking 3 miles
Stationary bike 30 minutes

Smith Machine
50x10
65x10
70x8
75x8

Lat pulldowns to the front
40x10
50x10
60x8
70x8

Pull Overs
25x10
30x10
35x8
45x8

Bent over dumbbell rows
25x10
30x8
35x8
40x6

Pec Deck
55x10
65x8
75x8
85x8

Reverse grip lat pulldowns
60x10
80x10
90x8
100x6

200 abs

200 reps for abs? that's pretyy good for a woman :eek:

Thank you, admin. My role model is a marine, he does 350 reps ...

Posted 05 April 2011 - 10:49 AM
30 minutes stationary bike
Walking 2 miles

Dumbbell press
18x10
20x10
22x8
24x6

Upright rows
30x10
35x8
40x6
45x6

Seated press
40x10
55x10
60x8
65x8

Single arm lateral raises
15x10
18x10
20x8
22x8

Shrugs
22x10
25x10
30x8
35x6

250 abs

Thursday April 7, 2011
 

45 min stationary bike

Low pulley curls
20x10
25x10
30x10
35x8

Triceps reverse
30x10
35x10
40x10
42x8

Standing dumbbell curls
15x10
18x10
20x10
22x8

Spider curls
15x10
18x10
20x10
22x8 (that's 2 more reps than to last week)

Triceps kickbacks
15x10
18x10
20x8
22x8

Triceps dumbbell extensions
22x10
26x10
31x10
35xx8

250 abs

45 min stationary bike

I did 2 exercises per muscle, 3 sets of 10 reps, in 3 rotations without rest (light weights)

Shoulder Press
40x10
50x10
60x10

Shrugs (I used the chest press machine to do them)
50x10
65x10
75x10

Standing dumbbell curls
13x10
15x10
18x10

Hammer curls
18x10
20x10
22x10

Lat pulldowns
45x10
50x10
55x10

Bent over dumbbell rows
26x10
31x10
35x10

Triceps pressdowns
30x10
35x10
40x10

Triceps dips (between two benches)
10
10
10

Bodyweight squats
10
10
10

Horizontal leg press
90x10
115x10
140x10

20 min stationary bike

Shoulder press (machine)
45x10
50x10
55x8
60x6

Triceps kick backs
18x10
20x10
22x8
24x6

Dumbbell Press
18x10
20x10
22x8
24x8

Triceps db extensions
28x10
30x10
35x8
40x6

Rear delt flyes
18x10
20x10
22x8
24x6

Triceps reverse
26x10
30x10
35x8
40x6

Shrugs (using the chest decline machine)
50x10
55x10
60x10
65x10

looking good mg.

Thank you Chuck!


60 minutes stationary bike

100 prisoner squats
300 abs

I didn't have much time today (long and busy day at work) but I walked 2 miles and did chest.

Vertical press
55x10
77x10
99x10
110x8

Smith machine
60x10
65x10
70x10
75x8

Pull overs
30x10
35x8
40x6
45x6 (I grabbed the heaviest dumbbell available - if I wanna go higher I'm gonna have to buy new dumbbells)

Pec Deck
45x10
65x10
75x8
85x6

I always forget to post my log here. Sorry about that folks.

Brisk walk 4.5 miles
100 squats
50 lunges
50 push ups
200 abs

Brisk walking 4 miles

Lat pulldowns to the front
55x10
65x10
75x8
80x6

Reverse lat pulldowns
55x10
65x10
75x8
80x6

One arm dumbbell rows
22x10
26x10
31x8

Spider curls
15x10
18x10
20x8
22x8

Alternate dumbbell curls
15x10
18x10
20x8
22x8

I'm gonna do more cardio from now on, I don't want to put too much strain on my lower back.

25 min treadmill

Lateral raises
22x10
27x10
33x10
38x8

Triceps pressdowns
40x10
50x10
60x10
70x10

Upright rows
40x10
45x10
50x10
55x8

Triceps extensions
40x10
50x10
55x10
60x10

Shoulder Press
22x10
33x10
44x10
55x10

Dips (between benches)
15, 15, 12, 12

Treadmill 15 min

10 min treadmill
10 min arm bicycle
10 min sit bike

Smith Machine Flat
50x10
65x10
70x10
75x10

Vertical Press
77x10
88x10
99x10
110x10

Pull overs
26x10
31x10
35x10
40x8

250 abs

I'm taking a day off tomorrow!

Well your abs will thank you HAHAHA. I would need someone to count or 25 somones (i only have ten fingers)