MG's training log

[milleniumgirl]

20 min HIIT stationary bike

100 squats
100 lunges each leg
100 push ups
100 dips
250 abs

[milleniumgirl]

Tabata intervals again today. As usual 20 sec of work followed by 10 sec of rest, repeated 8 times.

Warm up 5 min elliptical

Pull ups - 12/12/12/12/12/11/11/11
Push ups - 28/28/28/28/28/28/28/28
Squats - 24/24/23/25/25/25/25/25
Sit ups - 20/22/22/22/22/22/22/22

Start 16:34
Finish 16:58

Cool down 5 min elliptical and stretch

[milleniumgirl]

Fight gone bad

Warm up 5 min elliptical

Smith Machine Press
Max reps in 1 min - 50 @ 65lbs

Shoulder press
Max reps in 1 min - 45 reps @ 45lbs

Biceps curls
Max reps in 1 min - 42 @ 20lbs

Triceps pressdowns
Max reps in 1 min - 40 @ 30lbs

Elliptical 2 min

Leg extensions
Max reps in 1 min - 62 @ 65lbs

Leg curls (those hurt my knee ...)
Max reps 32 @ 35lbs

Lunges 72 each leg

Sit ups - max reps in 2 min 140

Crunches - max reps in 2 min 114 reps

Start 15:12
Finish 15:34

Cool down - stretch

[milleniumgirl]

AM - 4 miles walk

PM - 5 min elliptical followed by Tabata Intervals - 20 sec of work followed by 10 sec of rest repeated 8 times

- Pull ups (12-12-12-12-12-12-12-12)
- Push ups (26-26-26-26-26-26-26-26)
- Bike
- Squats (24-24-24-24-24-24-24-24)
- Crunches (20-20-20-20-20-20-20-20)

Start: 15:13
Finish 15.41

Stretch

[milleniumgirl]

10' treadmill and 6' elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats.

Start 15:17
Finish15:35

Cool down - 200 abs and stretch

[JR 245]

I see nobody's showin any love in here. Keep it up MG ;)

[milleniumgirl]

Warm up 12 min stationary bike
followed by Tabata intervals (20 sec of work followed by 10 sec of work)

- Push ups (12-11-11-11-11-11-11-11)
- Clean & Press (22-22-22-22-22-22-22-22)
- Prisoner squats (22-22-24-24-22-22-22-24)
- Elliptical (2 min in between other exercises)
- Sit ups (22-22-22-22-22-24-24-24)

Start 15:01
Finish 15:34

[milleniumgirl]

20 min stationary bike followed by 100 push ups, 100 lunges (50 each leg), 75 squats, 75 dips and 250 abs.

[Patriot1405]

Nice log MG, keep it up, workout looks great!

[paolo123]

good job MG!!!!!!!

[milleniumgirl]

Nice log MG, keep it up, workout looks great!


good job MG!!!!!!!

Thanks guys!

20 min HIIT cardio followed by 3 sets of 25 pull ups, 100 box squats, 100 push ups, 100 dips and 250 abs

[Mountain Monster]

Logs looking good MG!

[milleniumgirl]

Logs looking good MG!

Thank you Mountain Monster!

In one week I'll be on vacation and I will take a 9 day break because I've had a lot of aches and pains the past few months.

2.5 miles walk followed by 12 sets of 5 pull ups, 10 push ups and 15 squats.

Fastest set 54"
Slowest set 57"

[Mountain Monster]

Awsome! We all need some down time to recover! You will come back better than ever!:)

[milleniumgirl]

Awsome! We all need some down time to recover! You will come back better than ever!:)
I have had so many aches and pains the past few months that it's probably a way for my body to say "enough" ;)


Warm up 2.5 miles walk

Tabata Intervals - as usual 20 sec of work followed by 10 sec of rest repeated 8 times

- Pull ups - 12/12/12/12/11/11/11/11
- Push ups - 27/27/27/27/27/27/27/27
- Elliptical
- Squats - 24/26/27/27/27/27/27/27
- Sit ups - 25/25/25/25/25/25/25/25

Start 15:20:43
Finish 15:46:48

[WidowMaker]

As usual MG. A 5 star log!!!

[milleniumgirl]

Thank you Widow!

2.5 miles walk followed by sort of a fight gone bad

Max reps in 1 minute of

- bench press - 52 @ 65lbs
- shoulder press - 55 @ 45lbs
- 2 min elliptical
- Pulley curls - 45 @ 22lbs
- Triceps pressdowns - 40 @ 30lbs
- 2 min elliptical
- Leg extensions - 65 @ 35lbs
- Horizontal leg press - 57 @ 140lbs
- Pull ups - 36
- Sit ups 2 minutes - 138
- Crunches 2 minutes - 140

Cool down 2 min elliptical and stretch

[Mountain Monster]

Numbers are impressive MG!

[Patriot1405]

Excellent MG, great work ethic!!

[milleniumgirl]

Thanks guys :)

AM: 3 miles walk
PM: 5 min elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. Fastest set 56".

Start 15:11
Finish 15:29

Cool down and stretch

[milleniumgirl]

AM - 8 miles brisk walk

PM - Tabata intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

- Pull ups - 12 x 8
- Push ups - 28 x 8
- Squats - 24 x 8
- Crunches - 20 x 8

(sprints on the treadmill in between sets)

Cool down and stretch

I'm officially on vacation - all I will do during the holidays is cardio in Central Park.

[Mountain Monster]

Awsome! Have a good vacation MG!

[milleniumgirl]

Awsome! Have a good vacation MG!
Thank you Mountain! I had a great time in NYC (I shopped until I - almost - dropped) ;)

I walked like 7 to 10 miles a day while in NYC but today I started hitting the gym again!

Warm up - 5 min treadmill and 5 min elliptical followed by Tabata Intervals (as you know 20 sec of work followed by 10 sec of rest repeated 8 times)

Pull ups - 11/11/11/11/11/10/10/10
Push ups - 26/26/26/26/26/25/25/25
Squats - 22 each time
Abs - 20 each time

Not too bad considering I slept only 4 hours last night (I'm jetlagged blah).

[Mountain Monster]

I would love to see new York! Glad ya had a good trip! Back in full swing now I see:)

[Patriot1405]

Central Park is beautiful this time of year!! Hope you had a great time!

[tilltheend]

Glad to hear you had a good vacation keep training hard!

[milleniumgirl]

Glad to hear you had a good vacation keep training hard!
Thank you tilly!
15 min treadmill and 10 min stationary bike followed by 15 sets of 5 pull ups, 10 push ups and 15 squats.
Slowest set 57", fastest 55"
Start 14:56:01
Finish 15:13:01
I didn't think that I would do 15 - I was going for 12 but felt great and did 3 more.

Cool down and stretch

[milleniumgirl]

Warm up 5 min treadmill and 5 min elliptical followed by a max reps in 1 minute of

- bench press: 50 @ 55lbs
- prisoner squats: 57
- pull ups: 38
- elliptical 3'
- military press: 53 @ 40lbs
- lunges: 75 each leg
- biceps curls: 45 @ 20lbs
- elliptical 3'
- horizontal leg press: 56 @ 140lbs
- triceps reverse: 40 @ 30lbs
- calves: 66 reps
- sit ups: 65 reps
- crunches: 54 reps

Stretch

Start 15:09:40
Finish 15:36:27

[WidowMaker]

Glad you enjoyed NY but you could have come on down a little further south and visited with Mary and me, lol. You could have even trained in our gym so you wouldn't miss a beat, lol.
Nice rep'd out training you got going on there too!

[milleniumgirl]

Glad you enjoyed NY but you could have come on down a little further south and visited with Mary and me, lol. You could have even trained in our gym so you wouldn't miss a beat, lol.
Nice rep'd out training you got going on there too!
That would be sooooo cool Widow!

Hectic week ahead of me but I will keep doing my body weight exercises!

15 min stationary bike followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times)

- Push ups - 25 each time
- Squats - 23 each time
- Dips - 20 each time
- stationary bike 3 min x 8 in between sets

Cool down and stretch

[milleniumgirl]

30 min brisk walk followed by 12 sets of 5 pull ups, 10 push ups and 15 squats.

Start 16:24:01
Finish 16:38:09

Cool down and stretch

[milleniumgirl]

15 min treadmill followed by a max of reps in 1 minute of

- Smith Machine (flat) - 42 @ 54lbs
- Squats - 55 @ 65lbs
- Pull ups - 32
- Elliptical 3 min
- Shoulder press - 50 @ 45lbs
- Lunges - 70 each leg
- Calves - 68 @ 65lbs
- Elliptical 3 min
- Horizontal leg press - 54 @ 165lbs
- Biceps curls - 45 @ 20lbs
- Tris pressdowns - 40 @ 30lbs
- Sit ups - 110 in 2 min
- Crunches - 138 in 2 min

Start - 15:21:32
Finish - 15:47:28

Cool down and stretch

[milleniumgirl]

Warm up 5 min elliptical, 5 min treadmill, 5 min stationary bike followed by 15 sets of 5 pull ups, 10 push ups and 15 body weight squats.

Start 15:43:28
Finish 15:59:51

Cool down 200 abs and stretch

[milleniumgirl]

Monday Jan 16h 2012
Tabata intervals today (20 sec of work followed by 10 sec of rest repeated 8 times)
Warm up 10 min elliptical

Pull ups: 12,12,12,12,12,11,11,11
Push ups: 23,23,23,24,24,24,24,24
Arm bicycle, sprints on the treadmill and on the stationary bike in between sets
Air squats: 21,21,21,22,22,22,22,22
Sit ups: 20,20,22,22,22,22,22,22
Start 15:20:32/Finish 15:52:53

Cool down and stretch

Tuesday Jan 17th 2012

10 mi treadmill followed by
Max reps in 1 min of
- chest press: 52 @ 55lbs
- clean & press: 45 @ 44lbs
- pulley curls: 37 @ 24lbs
- triceps pressdowns: 38 @ 30lbs
- elliptical 3'
- leg extensions: 62 @ 55lbs
- seated calves: 57 @ 70lbs
- lunges: 72 each leg
- elliptical 3'
- pull ups 35 reps
- sit and reach 55
- crunches 58

Start 15:11:24/finish 15:34:01

Cool down and stretch

[Mountain Monster]

Awsome stays MG! Hitting it hard!

[milleniumgirl]

Awsome stays MG! Hitting it hard!
Thank you Mountain Monster :)

Warm up 5 min treadmill and 5 min elliptical followed by Tabata Intervals (20 sec of work followed by 10 sec of rest repeated 8 times)

- Hindu squats 23/24/25/25/25/25/25/25
- Pull ups 12/12/12/12/11/11/12/12
- Sit ups 20/21/21/21/21/21/22/22
- Decline push ups 25/25/25/25/25/25/25/25
- Sprints on the treadmill in between sets

Start 15:27:35
Finish 15:58:38

Cool down/Stretch

[milleniumgirl]

Working two 12 hours shifts this week messed up with my training .... but today was my only day off and I managed to do something.

20 min HIIT cardio followed by 100 push ups, 100 plié squats and 300 abs.

[tilltheend]

Keep up the good work MG!

[milleniumgirl]

Keep up the good work MG!

Thank you tilly! I'm upset when something comes up between me and my workouts but as Genetic Freak says "Do what you can when you can" :)

AM - 20 min HIIT cardio on an empty stomach followed by 100 decline push ups, 100 lunges (50 each leg), 100 dips and 250 abs

PM - 2.5 miles walk followed by 12 sets of 5 clean & press, 10 pull ups and 15 crunches. Stretch.
Start 15:46:10
Finish 16.01.50

[tilltheend]

Well atleast you are still working out.

[milleniumgirl]

2.5 miles walk followed by a "fight gone bad" (max reps in 1 min)

- Smith machine (50@50lbs)
- Horizontal leg press (46@165lbs)
- Pull ups (30)
- Elliptical 3 min
- Shoulder press (52@40lbs)
- Seated calves (64@60lbs)
- Low pulley curls (36@20lbs)
- Elliptical 3 min
- Push ups (60)
- Triceps reverse (30@30lbs)
- Sit ups (60)
- Crunches (54)
- Elliptical 3 min

Stretch

[milleniumgirl]

2.5 miles walk and 10 min elliptical followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times) of the following exercises

- Pull ups (10/10/10/10/10/10/10/10)
- Push ups (25/25/25/25/25/25/25/25)
- Plié squats (22/22/23/24/24/24/24/24)
- Abs (20/20/20/20/20/20/20/20)
- 1' sprints on the treadmill in between sets.

Start 15:21:10
Finish 15:57:09

Cool down and stretch

[paolo123]

good work MG

[milleniumgirl]

good work MG

Thank you paolo! I take the week-end off but I will be back at it on Monday :)

[milleniumgirl]

3 miles brisk walk

15 sets of 5 pull ups, 10 push ups and 15 squats

Start: 15:07:12
Finish 15:25:12

Stretch

[tilltheend]

Very nice.

[milleniumgirl]

Very nice.

Thank you tilly!

AM - 2.1 miles brisk walk
PM - 5 min treadmill and 5 min recumbent bike followed by tabata intervals (as usual 20" of work followed by 10" of rest repeated 8 times) of

- clean & press (20/20/20/20/20/20/20/20)
- push ups (22/23/23/24/24/24/24/24)
- Recumbent bike 1'x8 in between sets
- Split squats (26/26/2628/28/30/30/30)
- Chinies (22/22/22/22/22/22/22/22)

Start 15:13:22
Finish 15:50:14

Stretch

[milleniumgirl]

You're too kind tilly ;)1
15' brisk walk followed by a fight gone bad - max reps in 1 minute of

- chest press 52 @ 50lbs
- shoulder press 35 @ 55
- Horizontal leg press 40 @ 165lbs
- Pull ups 34 reps
- squats 49 reps<br>
- elevated feet push ups 60<br>
- low pulley curls 35 @ 30lbs<br>
- triceps extensions 38 @ 30lbs
- crunches 52 reps
- reverse crunches 47 reps

cool down and stretch

[milleniumgirl]

2.5 miles walk followed by a fight gone bad --- max reps in 1 minute of

- chest press 50 @ 50lbs
- Shoulder press 42 @ 55lbs
- Horizontal leg press 45 @ 165lbs
- Pull ups 36 reps
- Squats 53 reps
- Reverse lat pulldowns 37 @ 55lbs
- Push ups 62 reps
- Shrugs 53 @ 40lbs
- Abdominal crunches 50 reps
- Oblique crunches 62 reps

Start 11:04:10
Finish 11:23:03

[milleniumgirl]

AM -20 min treadmill
PM -20 min stationary bike
250 abs

I have a sore throat. The doctor at work says it's a pharyngitis. He put me on antibiotics but I won't take them. I will stay a few days at home like he asked me too and I hope that I will feel better by Monday.

[milleniumgirl]

I was feeling a bit weak today but I managed to hit the gym for a quick workout.

20 sec of work followed by 10 sec of rest repeated 8 times

Pull ups 10/10/11/11/11/11/11/11
Elevated feet push ups 25/25/25/25/26/26/26/26
Plié squats 21/21/22/22/23/23/23/24
Abs 20/22/20/21/22/23/23/22

Start 16:15:01
Finish 16:38:02

Stretch

[tilltheend]

Keep up the good work MG you doing great!

[milleniumgirl]

Thank you tilly!


The pharyngitis seems worse ... I can barely swallow. I live on soup and yoghurt. Maybe I should take those antibiotics after all.

10 min elliptical followed by 12 sets of 15 push ups, 10 clean & press, 20 split squats (10 each leg), 15 abs.

Slowest set 1'24", fastest 1'12"

Start 11:02:29
Finish 11:24:09

Stretch

[milleniumgirl]

10 min treadmill followed by a fight gone bad (max reps in 1 minute)

- Smith machine 50x55lbs
- Shoulder press 46x50lbs
- Leg extensions 47x165lbs
- Pull ups 36
- Body weight squats 56
- Push ups 63
- Low pulley curls 40x24lbs
- Triceps pressdowns 38x30lbs
- Crunches 55
- Reverse crunches 53

Start 15:11:15
Finish 15:29:49

5' elliptical and stretch

[milleniumgirl]

Warm up 5 min elliptical followed by tabata intervals - 20" of work followed by 10" of rest repeated 8 times

pull ups 10/11/11/11/11/11/11/11
push ups 25/26/26/26/27/27/27/27
split squats 28/28/28/30/30/30/32/30
sprints of 2 min on the elliptical x 8
sit ups 22/24/26/26/24/26/25/24

Start 15:11:13
Finish 15:55:05

Stretch

[milleniumgirl]

Warm up 10 min treadmill and 5 min stairclimber followed by 15 sets of 5 reps shoulder press, 10 elevated push ups and 15 plié squats.

Start 15:13:02
Finish 15:28:53

Cool down 250 abs and stretch

[milleniumgirl]

Life's pretty hectic right now. I work seven days a week and I feel really tired.

Warm up 5' stairclimbing/5' treadmill followed by Tabata intervals - 20" of work followed by 10" of rest repeated 8 times of
- pull ups (12/12/12/12/12/11/11/11)
- elevated feet push ups (24/24/25/25/25/25/25/25)
- lat pulldowns (15/15/15/15/15/15/15/15) at 60lbs
- crunches (20/20/21/22/22/21/22/22)
- elliptical 2'x8 times in between sets

Start 15:21:28
Finish 16:08:30

Cool down & stretch

[milleniumgirl]

Feb 22nd 2012

Warm up 3 miles walk followed by a fight gone bad (max reps in one minute of)
- Smith Machine 44@50lbs
- Shoulder press 40@50lbs
- Horizontal leg press 44@165lbs
- Vertical chest press 31@110lbs
- 55 air squats
- Seated calves 68@70lbs
- 63 elevated push ups
- Shrugs 40@40lbs
- Abdominal milliecrunches 50 reps
- Chinies 50 reps

Start 17:11:15
Finish 17:21:39

Cool down and stretch

[milleniumgirl]

Feb 23rd 2012

Warm up 2.7 miles walk
15 sets of 5 pull ups, 10 push ups and 15 squats

Start 16:43:10
Finish 16:59:38

[milleniumgirl]

Feb 24th 2012
5' treadmill and 5' stairclimber followed by 15 sets of 5 shoulder press (55lbs), 10 push ups and 15 squats

Start 15:24:27
Finish 15:41:02

[tilltheend]

Very good MG keep it up!

[milleniumgirl]

Thank you tilly! I've been down with the flu and I'm pretty tired (maybe b/c of the elevated liver enzymes). I look forward to flying back to NYC, I need time off :)

2.5 miles walk followed by a 20 min circuit workout (max reps in 1 minute of)

- chest press - 40 @ 50lbs
- bodyweight squats - 51 reps
- pull ups - 34 reps
- bike 3 min
- shoulder press - 37 @ 45lbs
- lunges 63 reps each leg
- pulley curls 35 @ 20lbs
- bike 3 min
- triceps reverse 36 @ 30lbs
- horizontal leg press 36 @ 165lbs
- Dumbbell shrugs 38 @ 26lbs
- Sit ups 2 min - 118 reps
- Crunches 2 min - 94 reps (I used the ab machine this time)

Cool down and stretch

[milleniumgirl]

20 min stationary bike followed by 100 push ups, 100 lateral raises, 100 frontal raises, 100 triceps extensions (50 each arm) -- weights were very low so I could perform all the reps -- 100 dips between chairs and 200 abs.

I'm gonna take a day off tomorrow. I haven't been feeling well lately: I'm tired, I have no appetite, no strength and digestive issues.

[Patriot1405]

Still killing it MG!! Great job!! Feel better!!

[milleniumgirl]

Thank you Patriot!

I wasn't supposed to hit the gym today but did anyway for a very short workout!

AM - 3.5 miles walk
PM - Short workout
- Smith Machine 65x12, 70x10, 75x10
- Shoulder Press 60x12, 70x10, 80x6
- Lat pulldowns 70x12, 75x10, 80x10, 90x8
- 2 sets of 10 pull ups

[tilltheend]

Very good MG, have you been feeling up to par yet?

[milleniumgirl]

Very good MG, have you been feeling up to par yet?
I'm a ball of energy today. I'm officially on vacation :)

Last workout before my NY vacation!

Tabata intervals - 20" of work followed by 10" of rest repeated 8 times -

Pull ups - 10/10/11/11/11/11/11/11
Push ups - 22/22/22/23/24/24/24/24
Plié squats - 19/19/22/21/23/23/24/24
Abs - 25 each time
Sprints on the elliptical in between sets- 2' x 8

Start 11:12:12
Finish 11:49:21

I think that I'll start lifting again EOD after my vacation -- I love the soreness after a lifting session

[WidowMaker]

Swing on down south here and visit Mary and lol. Do it up southern style!

[milleniumgirl]

Hey folks ... I'm back. I haven't posted my log in months here but I kept working out :)

Back

Lat pulldowns to the front (narrow grip)
55x15 (warm up set)
77x10
88x10
99x8

Seated rows
75x12
88x10
99x10
110x8

One arm rows
22x12
33x10
44x10
55x8

Hyperextensions
(holding a 11lbs plate)
15, 12, 12, 10

Stretch

[sensitivenips]

super awesome...yea i havent posted in my log in a while either, started missing posts and losing track, i figured i would just tap in every now and then to post progress. so far ive cut down about 16 lbs in almost 8 weeks. glad to see your back and active.

[milleniumgirl]

Cutting down 16lbs in 8 weeks is impressive, great job sensitivenips!
15 min treadmill

Elevated feet push ups
25
25
25
25

Smith machine
55x12
65x10
75x10
85x10

Vertical chest press
77x12
99x10
110x8
121x8

Pec Deck
55x12
66x10
77x10
88x8

250 abs (chinies, crunches, reverse crunches, oblique crunches)

Stretch

[milleniumgirl]

15 min treadmill

Back

Lat pulldowns to the front - large grip
55x15 (warm up set)
75x10
85x8
95x6

Seated rows
75x15
85x12
95x10
110x8

One arm dumbbell rows
22x12
26x12
30x10
35x8

Pull ups
20
15
12
12

Stretch

[milleniumgirl]

10' treadmill and 5' arm bicycle

Shoulders

Dumbbell press
18x15
20x12
22x12

Standing press
70x15
80x12
85x8

Reverse pec deck
77x15
88x12
99x10

Dumbbell shrugs
26x15
31x15
35x10

One arm lateral raises
13x12
15x10
18x8

275 abs

Stretch

[milleniumgirl]

Leg extensions
35x10
45x10
55x10
65x10

Horizontal leg press
176x15
198x12
220x10
242x10
264x8
287x6

Seated leg curls (a new machine at the gym ....)
55x12
60x10
70x10
75x8

Seated calves
55x15
65x15
75x12
85x12

Oblique leg press
121x12
176x12 (I heard a cracking noise in my knee and that was it for today ....)

Stretch

[dirtwarrior]

awesome keep up the hard work

[milleniumgirl]

Thank you :o

Chest

Smith Machine
35x15 (warm up set)
65x15
88x10
45x20

Chest incline
45x15
55x12
65x10
71x10
77x8

Cable crossovers
20x10
25x10
30x10

Vertical press
35x15
45x12
55x10
65x10
77x8

[milleniumgirl]

Back

Lat pulldowns to the front (narrow)
66x12
77x10
88x8
99x6

Seated rows
88x12
99x10
110x8

One arm rows
22x15
33x12
44x10
55x8

Hyperextensions (holding an 11lbs plate)
15
12
10
10

Stretch

[milleniumgirl]

Curling machine
22x20 (warm up set)
26x15
44x12
55x10

Triceps pressdowns
40x20
50x15
60x12
70x10

Standing EZ curls
16x12
22x10
26x10

One arm cable triceps extensions
15x15
20x10
25x8
30x6

Hammer curls
18x12
22x10
26x8

Weighted dips
55x20
65x12
75x10

I think I need to change my routine -- I'm considering doing HST. What do you, guys, think?

[PAiN]

Great work MG!

[milleniumgirl]

Thank you Boss!
I need to change my routine to shake things up a bit but I don't know what to do. Any ideas?

10' treadmill and 5' arm bicycle

Arms in supersets

Cable curls
22x20 (warm up set)
26x15
34x12
44x10

Triceps pressdowns
40x20
50x15
60x12
70x10

Standing dumbbell curls
15x12
18x10
20x10
22x8

Triceps extensions
20x20
24x12
30x12

Spider curls
15x12
18x12
22x10

Dips
15
15
15

Hammer curls
1 set of 30 reps 22lbs

Wrist curls
1 set of 50 reps 15lbs

Stretch

[milleniumgirl]

Shoulders

Military press
22x20 (warm up set)
45x15
55x10
65x8
75x6

Rear delt flyes
22x15
26x12
28x12
33x10

Seated lateral raises
27x15
33x12
39x10
44x8

Shrugs
25x15
30x15
35x15

Upright rows
30x15
35x12
40x10
45x10

[milleniumgirl]

Back/bis

Seated rows
55x15
77x12
88x10
110x8

Curling machine
22x15
33x12
44x10
55x8

One arm cable curls
10x20
15x15
20x12
25x10

Lat pulldowns front
66x15
88x12
99x8
121x6

EZ bar curls
17x15
22x12
26x8
32x6

Hyperextensions
4 sets of 12

[milleniumgirl]

15 min treadmill

20 minutes circuit workout (light weights for max reps)

1 - Bench press 33 reps at 65lbs
2 - Horizontal leg press 50 reps at 165 lbs
3 - 35 pull ups
4 - Elliptical 3 minutes
5 - Shoulder press 44 reps at 45lbs
6 - Abductors 55 reps at 65lbs
7 - Spider curls 36 reps at 18lbs
8 - Elliptical 3 minutes
9 - Dips 52 reps at 26lbs
10- Horizontal leg press 50 reps at 165lbs
11- Sit ups 105 reps (in 2 minutes)
12- Crunches 104 reps (in 2 minutes)
Stretch

I hadn't done this in months and it left me huffing and puffing

[WidowMaker]

Throwing some weight around again....good job MG!

[milleniumgirl]

Thank you widow! I'm a little bored at the gym lately, I need some change ...

Chest/Tris I kept it light because of the wrist (X-rays will be taken tomorrow, I hope that it's not CTS)

Decline press
65x15
88x10
110x8

Triceps extensions (rope)
40x15
50x10
60x8

Incline press
55x15
66x10
77x10

Pushdowns
50x15
65x15
70x12

Cable crossovers
20x12
25x12
30x8

Triceps reverse
50x15
60x12
65x12

[milleniumgirl]

15 min treadmill followed by 15 sets of

- 5 pull ups
- 10 push ups
- 15 squats

Slowest set was 57", fastest 52".

[milleniumgirl]

Shoulders/legs

Seated laterals
22x15
28x12
33x10
39x8

Rear delt flys
22x15
26x12
30x10
33x8

Frontal raises
18x10
22x10
26x8
31x8

Upright rows
50x12
55x10
60x8
65x8

Seated leg curls
60x20
65x15
70x12
80x10

Abductors/adductors
55x20
65x20
75x20

Horizontal leg press
154x12
176x12
187x12
220x10

Seated calves
50x20
55x20
65x15
75x12

[milleniumgirl]

Tabata intervals (20" of work followed by 10" of rest repeated 8 times) of

- Pull ups (10/11/12/12/12/12/12/11)
- Elevated feet push ups (24/24/25/26/26/26/26/26)
- Squats (24/26/26/24/26/25/26/26)
- Crunches (22/24/22/25/26/26/26/26)

Treadmill in between sets

[milleniumgirl]

15 min treadmill

Back/Bis

Lat pulldowns to the front (wide)
66x15
77x12
88x10
99x8

One arm rows
22x10
33x12
44x8

Seated rows
66x12
77x10
88x10
99x8

Curling machine
22x15
33x12
44x10
55x8

Cable curls
15x15
20x15
25x10
30x8

[milleniumgirl]

Shoulders

Seated laterals
22x15
33x12
39x10
44x6 (I went to failure there)

Military press
30x12
45x12
55x10
65x8

Rear delt flys
22x12
26x10
33x8

Upright rows
30x12
35x10
40x12

I'm gonna take a day off tomorrow and I'll do legs on Sunday.

[milleniumgirl]

15' stationary bike

Legs

Horizontal leg press
154x20
176x15
198x15
220x10

Seated leg curls
40x20
65x12
65x12
70x12
75x10

Seated calves
35x20
35x12
45x12
55x8

Adductors/abductors
45x20
55x15
65x15
75x12

200 abs

15' stationary bike (low intensity to loosen up the legs)

[milleniumgirl]

Chest/shoulders/tris

Bench
45x15 (warm up set)
65x10
75x8
79x6
88x4 (failure)

Decline
77x10
88x10
99x8
110x6

Military press
35x10
45x10
55x8
65x6

Seated laterals
22x10
33x10
38x8
44x4 (failure)

Close grip bench
45x12
48x12
53x10
57x10

Dips
4 sets of 10

[milleniumgirl]

30' treadmill (I worked in the fat burning zone). At one time the incline was 15%.
150 abs.

Still not feeling 100% (coughing and difficulty swallowing) but I'm on 3g amoxicillin and hope that things will get better.

[milleniumgirl]

Chest/shoulders and tris

Smith flat
45x12 (warm up set)
66x10
75x10
79x8
88x8 (I could try and go heavier but I need a spotter)

Smith Incline
45x12
55x10
66x10
77x8

Decline press
77x10
88x10
99x10
110x8

Shoulder press
44x10
55x10
65x8
77x4 (failure)

Triceps extensions (rope)
30x15
40x10
45x10
50x10

Dips
4 sets of 10

[milleniumgirl]

Back and bis

Seated rows
77x10
88x10
110x8
121x8

One arm rows
22x10
33x10
44x10
55x8

Lat pulldowns to the front (wide)
55x10
77x10
99x8
110x8

One arm curls
15x10
20x10
25x10
30x10

Spider curls
13x12
18x10
22x10
26x6

I did all exercises back to back (no rest between sets).

[milleniumgirl]

5' treadmill

Legs

Box squats
45x12
65x12
85x10
88x10

Leg extensions
22x10
35x10
45x8
55x8

Seated leg curls
55x12
60x12
75x12
85x10

Seated calves
25x25
35x20
45x20
55x15

Abductors/adductors
55x20
65x15
75x12
85x10

10' treadmill

[milleniumgirl]

Yesterday's workout was an hour power walk at the lake.

Monday July 23rd 2012

Chest/Shoulders/Triceps

Smith Machine (Flat)
45x12 (warm up set)
66x10
75x8
88x6
92x5

Incline press
55x12
66x10
77x8

Vertical press
55x10
66x10
77x10
99x6

Shoulder press
45x10
55x10
66x10
77x8

Shrugs
88x15
121x12
132x12
154x10

Triceps extensions (rope)
40x15
50x10
55x8
60x8

Triceps pressdowns
60x15
65x15
70x15
75x8

[milleniumgirl]

10' treadmill

Back/bis

Lat pulldowns (wide)
77x12
88x10
99x10
121x8 (failure)

Seated rows
88x10
110x10
121x8
132x6 (PR) (I had to rest/pause)

One arm rows
22x10
33x10
44x10
55x8

One arm cable curls
20x12
25x12
30x10
35x8 (failure)

Curling machine
22x15
33x12
44x10
55x8

Stretch

[milleniumgirl]

5' treadmill

Legs

Box squats
45x10
65x10
88x10
99x10
110x8 (PR)

Horizontal leg press
198x12
220x10
242x10

Seated leg curls
55x12
65x12
75x12
85x8

Seated calves (I used a new machine: rotary calf)
60x25
65x20
75x15
85x15

Abductors/adductors
65x25
75x20
88x12

5' treadmill

[deathdodger]

You got consistency down you must be making progress, great job.

[milleniumgirl]

You got consistency down you must be making progress, great job.

Thank you deathdodger :)
I'm motivated and dedicated but sometimes a bit too tired to workout, reason why I switched to a 3-day split routine a couple of weeks ago.

PM - Chest/shoulders/triceps

Smith (flat)
45x12 (warm up set)
66x10
77x10
88x8
94x6

Incline press
55x10
66x10
72x10
77x8

Decline press
77x10
88x10
110x8
121x8

Seated lateral raises (machine)
27x15
33x10
38x8
44x10

Bent over kickbacks
15x15
20x10
25x10
30x8

Triceps pressdowns
50x15
55x12
60x10
65x8

[milleniumgirl]

AM - 30' cardio

PM - legs

Horizontal leg press
140x15
165x15
190x15
215x15

Leg extensions
22x15 (one leg at a time)
33x12 (one leg at a time)
44x15
66x12
77x12

Abductors/adductors
33x20
44x15
55x15
66x12

Seated calves
45x25
55x25
65x25
75x25

500 abs

Stretch

[milleniumgirl]

AM - 30' cardio (power walk)

PM - a "fight gone bad" (max reps in 1 minute of 10 exercises)

Smith machine 65x43
Standing military press 45x48
Peck deck 65x40
Biceps curls 45x39
Triceps pressdowns 45x40
Pull ups 34
Push ups 64
Air squats 54
Sit ups 63
Crunches 58

Stretch

[milleniumgirl]

300 reps day!

5' treadmill followed by 10 reps of 10 exercises in 3 rounds without rest

Prisoner squats
Cable crossovers (20, 25, 30)
Lateral raises (27, 33, 38)
Horizontal leg press (154, 176, 198)
Standing military press (44, 48, 53)
Chest press (55, 66, 77)
Frontal raises (18, 22, 26)
Hanging leg raises
Pike sit ups
Hyperextensions

5' treadmill

[milleniumgirl]

Chest/shoulders and tris

Decline press
45x12
66x12
75x10
88x8

Pec Deck
45x10
55x10
66x10
77x8

Incline
55x12
66x10
72x10
77x8

Shoulder press
44x10
55x10
66x10

Shrugs (at the Smith Machine)
110x15
121x12
132x10
143x10

I had absolutely no strength this morning. Working out on an empty stomach wasn't a bright idea ....

[milleniumgirl]

Back and bis

One arm rows
22x15
33x12
44x10

Seated rows
99x12
110x10
121x10

Hyperextensions (with 22lbs)
12, 12, 12

Cable curls
20x12
25x12
30x10

Barbell curls
22x15
33x12
44x12

I won't do legs this week I think. My right knee is so sore that I can barely put some weight on it (an old injury - a tibial plateau fracture of 2 years ago).

[milleniumgirl]

15' cardio followed by 15 sets of

- 10 assisted pull ups
- 15 elevated feet push ups
- 10 clean & press

300 abs

That workout gave me the boost that I needed!

[milleniumgirl]

10' treadmill

Chest press
65x12
75x12
85x12
90x12

Pec deck
45x15
55x12
65x10
77x8

Vertical chest press
66x15
77x12
88x12
99x10

Triceps pressdowns
55x15
65x12
75x10
80x8

Weighted dips
15
12
10
10

[milleniumgirl]

Back/bis

Pull ups
4 sets of 15

Seated rows
77x15
88x12
99x10
110x8

Lat pulldowns
77x10
88x10
99x10
110x8

Standing dumbbell curls
18x15
20x12
22x10
24x6

Spider curls
18x12
20x10
22x8
26x8

[milleniumgirl]

10' treadmill

Shoulders

Standing military press
40x15
48x12
53x10
55x10

One arm lateral raises
13x12
15x12
18x10
20x8

Upright rows
20x12
29x12
30x12
39x10

Shrugs (at the decline press)
100x15
135x15
145x10
165x10

300 abs

[milleniumgirl]

Chest - Shoulders - tris

Incline
45x12
55x12
65x10
75x10

Vertical press
88x12
132x12
154x10
176x8

Cable crossovers
20x12
25x10
30x10
35x6

Military press
33x15
44x10
55x12
65x10

Rear delt flys
22x15
26x10
33x10
35x8

Triceps extensions (rope)
30x15
40x12
45x10
50x8

Triceps pressdowns
50x15
55x15
60x15
65x12

[milleniumgirl]

15 min treadmill followed by 15 sets of 5 pull ups, 10 elevated feet push ups and 15 squats.

Start 15:40
Finish 15:58

300 abs

[milleniumgirl]

I copied my virtual trainer GF a bit ... and did 3 rounds of

30 push ups
15 pull ups
20 lunges each leg
50 crunches
50 lying bicycle

[milleniumgirl]

I did Tabata intervals today

20" of work followed by 10" of rest repeated eight times of

Pull ups (10/11/11/11/11/12/12/12)
Push ups (21/22/24/24/25/25/25/25)
Squats (20/22/22/23/24/23/23/24)
Abs (20/20/22/20/21/25/23/20)

[milleniumgirl]

Chest/shoulders/tris

Bench
50x15
60x15
65x15
75x12

Pec deck
55x15
66x15
77x10
88x8

Vertical press
77x15
88x15
99x10
110x8

One arm lateral raises
15x12
17x10
20x8
22x8

Reverse pec deck
45x15
66x15
77x12
88x8

Triceps dips
4 sets of 20

Triceps reverse
40x15
45x12
50x12
55x10

[milleniumgirl]

Treadmill 10'

Back/bis

Pull ups
4 sets of 12

Seated rows
55x15
77x12
88x10
110x8

Dumbbell curls
15x15
18x10
20x10
22x8

Lat pulldowns front
66x15
88x12
99x8
110x6

Spider curls
18x12
20x12
22x10
26x6

[xxd1v3r]

hey girl how have you been......i see you still gittin it done

[Thehog18]

Hey MG...Ive been following your dedication and perserverance for a while. I just wanted to say great job. your routines are looking unbelivable...im trying to get my girl to get off the treadmill and elliptacle and get more into weight training.....would it be creepy if i asked if you had any progress pics? you have to have made some great progess....anyways keep on moving forward, improve something everyday and you are set up for sucsess.

[milleniumgirl]

hey girl how have you been......i see you still gittin it done

xxd, why did you stop posting at EG? We need you there!


Hey MG...Ive been following your dedication and perserverance for a while. I just wanted to say great job. your routines are looking unbelivable...im trying to get my girl to get off the treadmill and elliptacle and get more into weight training.....would it be creepy if i asked if you had any progress pics? you have to have made some great progess....anyways keep on moving forward, improve something everyday and you are set up for sucsess.

Thank you Thehog :) Progress pics? I don't really have any (I'm camera shy).

25 pull ups, 25 push ups, 25 ammo presses (with very little weight though), 25 lunges each leg, 25 crunches x 4

[milleniumgirl]

Last workout before the holidays ... I kept it light (I had no strength at all ....).

Decline
66x15
88x12
99x12

Smith Machine
55x12
66x12
77x12

Cable crossovers
20x12
25x10
30x10

Shoulder press
44x12
55x12
66x12

Seated lateral raises
27x12
33x12
38x12

Triceps pressdowns
50x12
60x12
70x12

Dips
3 sets of 15

[milleniumgirl]

Yesterday was supposed to be my last workout before the holidays but I woke up at 4AM this morning and hit the gym a couple of hours later.

Back/bis

Seated rows
77x15
88x12
99x10
110x10

One arm rows
22x15
44x12
55x10

Hyperextensions
4 sets of 12 reps with 22lbs

Curling machine
22x15
33x15
44x15
55x10

Cable curls
15x15
20x15
25x12
30x10

[milleniumgirl]

Chest/shoulders/triceps

Chest press
27x12
50x12
66x10
88x8

Incline press
45x12
55x12
66x10
72x8

Cable crossovers
20x10
25x10
30x8

Shoulder press
33x20
44x10
55x10
66x6

Seated laterals
27x12
33x10
39x10
44x7

Triceps extensions
50x12
55x10
60x10
65x8

Triceps pushdowns
50x12
55x12
65x12
70x12

[milleniumgirl]

Back/bis

Deadlifts
83x10
88x10
99x10
110x6

Seated rows
65x10
88x10
99x10
110x8

Hyperextensions
4 sets of 10 with 22lbs

Biceps curls
22x12
33x12
44x10
55x8

One arm cable curls
10x12
15x10
20x10
25x10

[PAiN]

Great work MG!!!! Keep it up.

[milleniumgirl]

Thank you Mr PAiN!

I worked a 12 hour shift yesterday (11AM-11PM) and didn't get much sleep: my colleague dropped me off at 11:15PM, I watched TV until the Ambien kicked in and went to bed at 11:30PM. I woke up at 4:30AM and couldn't get back to sleep .... I did only 3 sets of 10 reps instead of 4.

Back and bis

Lat pulldowns to the front
77x10
88x10
99x10

One arm rows (I paused at the top - that was easy with the 26lbs but a lot less with the 35lbs dumbbell)
26x10
30x10
35x10

Pull ups
3 sets of 10

Spider curls
15x10
17x10
20x10

Low pulley curls
30x10
40x10
50x10

[milleniumgirl]

I tried another of those marines workouts (revisited)

2 min elliptical
1 pood kettlebell swings x 21
12 pull ups

x3

Start 15:05:01
Finish 15:15:02

[milleniumgirl]

Tabata intervals (20" of work followed by 10" of rest of pull ups, push ups, squats and abs) - sprints of 2' on the treadmill in between sets

Pull ups (12/12/12/12/12/11/11/11)
Push ups (22/22/23/24/24/22/21/21)
Squats (22/22/23/24/23/23/22/22)
Abs (20/22/22/22/22/22/21/20)

Start 14:22:00
Finish 15:07:10

I was a bit fried at the end

[beanlicker]

Tabata intervals (20" of work followed by 10" of rest of pull ups, push ups, squats and abs) - sprints of 2' on the treadmill in between sets

Pull ups (12/12/12/12/12/11/11/11)
Push ups (22/22/23/24/24/22/21/21)
Squats (22/22/23/24/23/23/22/22)
Abs (20/22/22/22/22/22/21/20)

Start 14:22:00
Finish 15:07:10

I was a bit fried at the end

Great Job MG....You should be fried after that ass whooping workout!

[milleniumgirl]

Yes those workouts leave me huffing and puffing but I feel great though!

Chest/back

Chest press
45x12 (warm up set)
55x10
66x10
77x10
88x6

Lat pulldowns
66x12
75x10
88x10
99x10

Incline press
55x10
66x10
70x10
77x10

Pull ups
4 sets of 10 reps

Cable crossovers
20x10
25x10
30x10
35x10

Hyperextensions
15, 15, 10, 10

[milleniumgirl]

Biceps/triceps in supersets

Biceps curls
22x12
33x12
44x10
55x10

Triceps press downs (V bar)
50x12
55x12
60x12
65x12

EZ bar curls
16x12
28x12
33x10
(I had to stop adding weight because my wrists were killing me)

Triceps extensions (rope)
40x10
45x10
50x10
55x8

One arm cable curls
15x12
20x12
25x10
30x10

Weighted dips
4 sets of 15

Reverse wrist curls
4 sets of 15 (low weight)

[milleniumgirl]

I did "Barbara's" today: 5 rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats for time

Start 10:58:02
Finish 11:18:03

[milleniumgirl]

Shoulder press
33x12
44x10
55x10
66x10

Rear delt flyes
22x12
26x10
33x10

Shrugs
66x12
77x12
99x10
110x10

Lateral raises
26x12
33x10
38x8
44x6

Upright rows
40x10
50x10
55x8
60x8

[milleniumgirl]

I did AMRAP in 20 min of sets of Cindy today (5 pull ups, 10 push ups and 15 squats). I did 21 sets but couldn't complete the squats of the last round in time.

[milleniumgirl]

AM - 2 miles fast walk

PM - sets of Helen revisited (4 min elliptical, 44lbs kettlebell swingsx21, pull ups 12 reps x3)

Start 14:58:55
Finish 15:16:52

I'm taking a day off tomorrow (working a 12 hours shift).

[milleniumgirl]

I'm not sure I can DC train. I'm afraid that I'm gonna be stuck at some point (not being able to increase the weight).

Shoulders

Shoulder press
22x12
33x10
44x10
55x10

Rear delt flyes
22x10
24x10
26x10
33x8

Upright rows
30x10
35x10
40x10
45x8

Seated laterals
22x10
27x10
33x10
38x18

Kettlebell swings
26x10
35x10
44x10

200 abs

[milleniumgirl]

Today I did sets of Barbara: 5 rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats for time

Start 15:21:10
Finish 15:39:42

[milleniumgirl]

I did sets of Garrett today (3 rounds of 75 squats, 25 pull ups, 25 push ups for time).
Time was 9 min 27 but my wrists were killing me and my legs were fried.

[kobeone7]

Getting that heart rate up...!

[milleniumgirl]

Getting that heart rate up...!

Yes those workouts leave me snacking for air but I'm hooked!
I did tabata today (20" of work followed by 10" of rest repeated 8 times)

Pull ups (12 each round except at the end ... the last set was 10 pull ups)
Push ups (20 each round)
Weighted dips (13 each round)
Sit ups (20 each round)

[milleniumgirl]

I did sets of Helen revisited today.

2 min elliptical
44lbs kettle bell swingsx21
12 pull ups

In 3 rounds for time - my time 11:46 min. I never thought I would be able to finish. I was huffing and puffing ...

I'm not gonna hit the gym until Monday.

[gusgus]

Wow this is very intense training, love it

[milleniumgirl]

Thank you gusgus :)

Today I did 3 rounds for time of 50 push ups, 50 sit ups and 50 squats. I did it in 9:45 min.

[milleniumgirl]

Back/bis

Lat pulldowns
66x10
88x10
99x10
110x6

Seated rows
77x10
88x10
88x10
110x10

Biceps curls
22x10
33x10
44x10
55x10

One arm cable curls
20x10
25x10
30x10
35x8

[milleniumgirl]

I did a light leg workout today. I got the results of the MRI and my employer gives me a 6% invalidity for that accident that I had years ago. One thing is for sure: I can't force it on that knee.

Leg extensions
22x10
33x10
44x10

Seated leg curls
55x10
60x10
70x10

Abductors
66x15
77x12
88x10

Adductors
44x15
66x12
88x10

Seated calves
44x10
55x10
66x10

[Camzilla]

MG=legs of steel!

Good job MG!! Im always jealous of your volume and consistency.

[Fullback40]

Damn MG you got amazing work ethic and motivation, these workouts are sick!...how is the flat strength gains with these type of workouts? compared to just traditional?..........but keep it up! very inspirational!

[milleniumgirl]

I like shaking things up and remember that I'm natural which makes things a little bit tougher. Let's say that I'm not breaking a lot of PR but I haven't lost any strength in almost 3 years (since I stopped juicing).

My iron levels are really low right now and I've decided to stop lifting until I get back from my vacation (January). That doesn't mean that I'm slacking lol.

Monday Dec 17th, 2012

24 min cardio (12' elliptical, 13' treadmill)

Today's workout

24' cardio (12' elliptical, 12' treadmill)
250 abs

[Nitefox]

Great work keep it up MG!

[milleniumgirl]

Yesterday's WOD was

10 rounds for time of 10 pull ups, 10 dips, 10 squats and 10 sit ups. I finished in 14'40"57.
I added 3 sets of 10 reps of adductors and abductors (45, 55 and 65 lbs).

[milleniumgirl]

Today

I did a light chest workout. Everything back to back as always.

Smith machine
50x10
55x10
60x10
65x10

Pec deck
55x10
65x10
75x10
85x10

Pull overs
22x10
25x10
30x10
35x10

Push ups
20, 15, 12, 10 reps

[milleniumgirl]

Light back workout

Pull ups
25, 20, 15, 10 reps

Lat pulldowns
60x10
70x10
80x10
90x8

One arm rows
22x10
25x10
30x10
35x8

Reverse lat pulldowns
60x10
70x10
80x10
90x10

[milleniumgirl]

Friday's WOD was 30, 25, 20, 15, 10, 5 reps for time of pull ups, push ups, squats and window wipers. I finished in 12'44"53.

[milleniumgirl]

Yesterday's WOD was short because I had a bad migraine. I did 50 push ups, 100 squats and 150 sit ups.

[milleniumgirl]

I did a short chest workout today. I think I'm gonna stick to lighter weights and higher reps from now on.

Push ups
4 sets of 20 reps

Smith machine
60x12
65x10
70x10
75x10

Pec deck
55x10
65x10
75x10
85x10

Pull overs
25x10
30x10
35x10
40x10

[milleniumgirl]

Horizontal leg press
165x10
190x10
210x10
240x10

Lying Leg curls
4 sets of 15 reps at 35lbs, very light but causing a lot of knee pain.

Leg extensions
4 sets of 12 reps at 75lbs.

Adductors/abductors
45x20
55x20
65x20
75x20

I work tomorrow (8-18.00) and I won't hit the gym until Monday. I see a specialist next Wednesday for my ITBS. This thing has been going on forever.

[milleniumgirl]

Short intense workout today.
AMRAP in 12 minutes of 50 squats, 30 push ups and 15 pull ups.
I did 6 full rounds and 30 squats.

[studmuffin]

You go girl!

[milleniumgirl]

Warm up
4 sets of 20 push ups

Smith machine
55x10
60x10
65x10
75x10

Pec deck
65x10
75x10
85x10
95x10

Pull overs
22x10
25x10
30x10
35x10

i did all exercises back to back (without rest) as usual.

[studmuffin]

You are very dedicated and all your workouts look great! My wife does a lot of cardio and some workout routines.

[milleniumgirl]

You are very dedicated and all your workouts look great! My wife does a lot of cardio and some workout routines.
Thank you muffin!
I do cross fit for endurance and weight lifting for fun. When I lift I do all exercises back to back -- it's a bit like doing cardio and weights at the same time (best of both worlds).

I did shoulders today.

Military press
50x10
55x10
60x10
65x10

Reverse pec deck
60x12
65x12
75x10
95x10

Barbell shrugs
110x10
125x10
135x10
145x10

Kettlebell swings
25x12
30x10
35x10
45x10

[milleniumgirl]

WOD

4 min of sit ups (202)
2 min of push ups (85)
2 min of pull ups (63)
2 min of window wipers (117)

[milleniumgirl]

WOD - Angie
100 pull ups
100 push ups
100 squats
100 sit ups

I finished in 10'07"08.

[milleniumgirl]

Push ups
4 sets of 20 reps

Smith machine
60x10
65x10
70x10
75x10

Pec deck
75x10
85x10
95x10
110x8 (PB)

Pull overs
30x10
35x10
40x9
45x8 (PB)

[studmuffin]

I have to say, you are hardcore girl!

[milleniumgirl]

Thank you Muffin :)

WOD
2 rounds of max reps in 2 minutes of pull ups (60/59), push ups (82/80), flutter kicks (104/94), squats (101/101).

http://www.worldclassbodybuilding.com/forums/images/buttons/edit.gif (http://www.worldclassbodybuilding.com/forums/editpost.php?do=editpost&p=970577) http://www.worldclassbodybuilding.com/forums/images/buttons/quote.gif (http://www.worldclassbodybuilding.com/forums/newreply.php?do=newreply&p=970577) http://www.worldclassbodybuilding.com/forums/images/buttons/multiquote_off.gif (http://www.worldclassbodybuilding.com/forums/newreply.php?do=newreply&p=970577) http://www.worldclassbodybuilding.com/forums/images/buttons/quickreply.gif (http://www.worldclassbodybuilding.com/forums/newreply.php?do=newreply&p=970577)

[CHEZ]

:emoji106::1yV6Nvx5YaqVTVy.jpg:emoji106::1yV6Nvx5Y aqVTVy.jpg

[milleniumgirl]

Back

Lat pulldowns
60x10
70x10
80x10
90x6

Pull ups
4 sets of 20 reps

Seated rows
50x12
60x10
70x10
80x10

1 arm rows
20x10
25x10
30x10
35x10

[milleniumgirl]

WOD

10 rounds for time of 10 pull ups, 10 dips, 10 squats and 10 sit ups.

I finished in 11'44"80.

[rmike]

Hey mg, the log is looking good. I was following it over on bsg but something is up with our forum over there. I'm glad to see your over here though:)

[milleniumgirl]

Hey mg, the log is looking good. I was following it over on bsg but something is up with our forum over there. I'm glad to see your over here though:)
Hey mike, I didn't know you were a member here. I don't know what the issue is at BSG. I saw account suspended. I'm gonna contact Glory Time at my home board WCBB.

Full body

Vertical chest press
85x15
100x15
120x10

Lat pulldowns
60x15
70x12
80x10

Military press
55x12
60x12
65x10

Triceps dips
3 sets of 20 reps

Biceps curls
20x12
22x12
26x8

Horizontal leg press
190x15
215x15
240x12

Crunches
3 sets of 25 reps

[studmuffin]

Really enjoying your log! It is giving me some ideas for more rep exercises, I usually do low reps and heavy weight.

[milleniumgirl]

AMRAP in 12 min of 5 pull ups, 10 push ups and 15 squats. I did 13 rounds and 5 pull ups and 7 push ups.

[rmike]

Hey mg how are you? Your training is looking good. What's up with bsg?

[milleniumgirl]

I'm good, mike. I don't know why BSG is offline. I'm gonna PM Glory Time right away.

[kubes]

Nice log..... The hard work is paying off

[rmike]

Yeah this log is looking great. Keep up the good work mg

[milleniumgirl]

I did shoulders today.

One arm lateral raises
12x10
15x10
17x10
20x8

Shoulder press
40x10
45x10
50x10
55x10

Reverse pec deck
75x10
80x10
85x10
90x10

Barbell shrugs
115x10
120x10
125x10
135x10

[rmike]

Wow mg this log is looking good. Your training is intense. I like that:)

[milleniumgirl]

Thanks Mike!



I did an hour of tennis yesterday night. It was fun.

Today I did sort of a fight gone bad. Max reps in 1 minute of

Pull ups (29)
Push ups (43)
Squats (48)
Military press (44 - 40lbs)
Horizontal leg press (36 - 190lbs)
Dips (34)
Crunches (44)
Window wipers (49)
Triceps press downs (34 - 60lbs)
Cable curls (35 - 45lbs)

[milleniumgirl]

WOD
Repeat for 15 min
20" of pull ups
20" of push ups
20" of squats

[studmuffin]

Looking really good Milleniumgirl!

[milleniumgirl]

Thank you muffin!



I did chest today.

push ups
4 sets of 15

Smith Machine
60x10
65x10
70x10
75x10

Pec deck
55x10
65x10
75x10
85x10

Vertical press
55x10
75x10
85x10
95x8

[milleniumgirl]

Yesterday's workout was an hour of tennis.

Today's workout was
2 min of sit ups (106)
2 min of push ups (74)
2 min of pull ups (52)
2 min of squats (95)
2 min if window wipers (92)

My forearm, wrist and hand hurt today. I'm gonna ice, compress and elevate the arm and see how that works.

[milleniumgirl]

Wednesday was a 35 min swim (40 lengths of 25m).

yesterday was an hour of tennis.

Today
I won't do legs for a while. Both my knees are sore today.

WOD
Angie revisited
100 pull ups
100 push ups
100 crunches
100 window wipers

i finished in 11'00"69.

[studmuffin]

I wish we had a swimming pool at our gym it would be perfect for my knee and shoulder injuries. I really like your workouts!

[PAiN]

Doing great MG! Keep up the hard work.

[milleniumgirl]

Thank you, guys!

I'm not lifting weights right now because I have no strength. Working out 5 to 6 days a week is taking its toll on my body.


WOD - Angie
100 pull ups
100 push ups
100 squats
100 sit ups

I finished in 9'58"89.

I'm playing tennis in half an hour. I'm gonna take the rest of the week off since I will travel abroad. I hope that this short break will help healing my injuries.

[milleniumgirl]

Chest

push ups
4 sets of 15

Smith Machine
55x10
60x10
65x10
70x10

Pec deck
55x10
65x10
75x10

Vertical press
80x10
85x10
95x10
110x10

[studmuffin]

Good to see you checking in.

[milleniumgirl]

Yesterday's workout was a 30 min swim.




WOD




AMRAP in 15 min of 15 pull ups, 20 dips and 25 squats. I did 9 rounds and 15 pull ups, 20 dips and 3 squats.

I play tennis at 7 tonight.

[ironcore]

WHAT UP Milligram!!!! I see you are still hard at it... and still sexy! I think with all this hard work you deserve to show it off and post some progress pics! ;)How you been?

[milleniumgirl]

WHAT UP Milligram!!!! I see you are still hard at it... and still sexy! I think with all this hard work you deserve to show it off and post some progress pics! ;)How you been?IC IC IC! This is where you're hiding! How have you been? I'm still working out around injuries. I combine cross fit (mostly body weight exercises) and weights. Keep in touch! Your post made my day :)

[ironcore]

actually today is my first day here... It made my day when I saw you were here!!! keep up the good work!!!

[milleniumgirl]

I did shoulders today.

Shoulder press
40x15
50x12
60x10

Reverse pec deck
65x15
75x12
85x10

Barbell shrugs
110x15
125x12
135x10

Kettlebell swings
25x15
30x12
35x10

[grademan]

Keep up the good work MG

[milleniumgirl]

Thank you grademan!

WOD


AMRAP in 12' of 50 squats, 30 push ups and 15 pull ups. I did 6 full rounds and 50 squats.

Tennis in 2 hours.

[milleniumgirl]

Wednesday's workout was a 30 min swim.

Yesterday's workout was an hour and a half tennis.

WOD
Two rounds of max pull ups in 2 min (57/56), max push ups in 2 min (78/76), max window wipers in 2 min (102/92).

[studmuffin]

Looking really good sister!

[milleniumgirl]

Looking really good sister!
Thank you, muffin!

WOD
Max reps in 1 min of
- pull ups
- push ups
- sit ups
- vertical press
- military press
- Smith machine
- triceps push downs
- lunges
- reverse pec deck
- window wipers

I play tennis tonight.

[milleniumgirl]

WoD

Barbara revisited

5 rounds for time of 20 pull ups, 30 dips, 40 sit ups, 50 push ups. I finished in 18'52"31.

[milleniumgirl]

Short cross fit workout today

AMRAP in 12 min of 50 squats, 30 push ups and 15 pull ups. I did 6 full sets and 33 squats.

Tennis at 7PM.

[milleniumgirl]

I did chest today

Push ups
4 sets of 10

Smith machine
45x15
55x12
60x10
65x10

Pec deck
65x15
75x12
80x10
95x10

Vertical chest press
70x15
75x12
90x8
110x8

I really prefer cross fit. Lifting weights isn't fun anymore.

[milleniumgirl]

WOD
4 min of crunches (148)
2 min of pull ups (62)
2 min of push ups (76)
2 min of squats (104)

The ITBS is bugging me again. The pain never stops.

http://www.worldclassbodybuilding.com/forums/images/buttons/edit.gif (http://www.worldclassbodybuilding.com/forums/editpost.php?do=editpost&p=976689) http://www.worldclassbodybuilding.com/forums/images/buttons/quote.gif (http://www.worldclassbodybuilding.com/forums/newreply.php?do=newreply&p=976689) http://www.worldclassbodybuilding.com/forums/images/buttons/multiquote_off.gif (http://www.worldclassbodybuilding.com/forums/newreply.php?do=newreply&p=976689) http://www.worldclassbodybuilding.com/forums/images/buttons/quickreply.gif (http://www.worldclassbodybuilding.com/forums/newreply.php?do=newreply&p=976689)

[milleniumgirl]

WOD

10 rounds for time of 10 pull ups, 10 dips, 10 push ups and 10 sit ups. I finished in 12'10"53.

[Dont wanna be old]

Nice Work !!
:)

[milleniumgirl]

I went for a 35 min swim today (40 laps).

[milleniumgirl]

I did crossfit today (2 rounds of max pull ups in 2', max push ups in 2', max squats in 2' and max window wipers in 2'.

I play tennis at 7.

[studmuffin]

I wish that I had a place to swim where I live. There is 1 pool at another gym and they rob you blind with there prices, so I do without. Your workouts are really looking good and they give me some motivation.

[milleniumgirl]

Thank you, muffin.

Swimming is good cardio and it doesn't hurt my knees. There is s swimming pool a block away from here.

I did crossfit again. Repeat for 15 min
20" of pull ups
20" of push ups
20" of squats

Right knee is sore now and I play tennis tomorrow.

[milleniumgirl]

WOD
Barbara

5 rounds for time of 20 pull ups, 30 push ups, 40 sit ups and 50 squats. I finished in 16'58"39.
I play tennis at 7pm.

[milleniumgirl]

I did cross fit again.
30, 25, 20, 15, 10, 5 reps for time of pull ups, push ups, sit ups and squats. I finished in 14'21"47.

[studmuffin]

Damn good times! I seriously need to work on my cardio.

[milleniumgirl]

Today I did 3 rounds for time of 25 pull ups, 50 push ups and 75 squats. I finished in 11'03"41.

I play tennis tonight.

[milleniumgirl]

No gym for me. I played tennis.

[studmuffin]

Good to rest your muscles!

[milleniumgirl]

I did Tabata today. 20" of work followed by 10" of rest repeated eight times of pull ups, push ups, squats and sit ups. I did some running in between.

[milleniumgirl]

I hadn't done tabata intervals in a while but from now on I will do them once a week.

Today I did chest and back (push/pull)

Push ups
4 sets of 10

Smith machine
55x15
60x12
65x10
70x8

Vertical chest press
90x15
95x12
100x10
110x8 (that was a bit too heavy)

Pull ups
4 sets of 12

Lat pull downs
70x10
75x10
80x10

Seated rows
75x10
80x10
85x10

I have a bout of arthritis of the right wrist, it hurts and doc wants me to take Ibuprofen and rest for a few days but I'm gonna take only tomorrow off and see how it goes.

[milleniumgirl]

I did cross fit during my lunch break -- 10 rounds of 10 pull ups, 10 dips, 10 squats and 10 window wipers. I finished in 14'29"41.

i played tennis at 4pm.

[studmuffin]

Damn 4 sets of 12 pull ups, you go girl!

[milleniumgirl]

I went for a swim this morning (50 lengths of 25 meters non stop).

[milleniumgirl]

I did an hour of tennis today and 75 squats, 75 push ups and 75 crunches.

[milleniumgirl]

I did Tabata today: 20" of work followed by 10" of rest repeated eight times of pull ups, push ups, shoulder press and squats. My wrist hurts now.

[milleniumgirl]

WOD
3 rounds for time of 25 pull ups, 50 push ups and 75 squats. I finished in 10'44"63. I added 5 min elliptical as a cool down.

[milleniumgirl]

Squats
4 sets of 15

Horizontal leg press
190x12
215x10
240x10
250x10

Calves
40x20
50x20
55x20
60x20

Leg extensions
35x10
45x10
55x10
75x10

Abductors/adductors
55x12
65x12
75x12
85x12

[studmuffin]

Workouts are looking solid! I am jealous of your squats I cannot do them due to back and knee injuries. They used to be my strongest exercise and I really miss doing them.

[milleniumgirl]

Workouts are looking solid! I am jealous of your squats I cannot do them due to back and knee injuries. They used to be my strongest exercise and I really miss doing them.
Thank you, muffin. Don't be jealous, I do prisoner or air squats. I have bad knees.

i did a light chest and back workout today.

Smith machine
50x15
55x12
60x10

Push ups
4 sets of 12

Vertical chest press
75x12
85x10
110x8

Lat pulldowns
60x10
70x10
80x10

Seated rows
60x12
70x10
80x10

Pull ups
4 sets of 12

[milleniumgirl]

30 min cardio on an empty stomach.

WOD
10 rounds for time of 10 pull ups, 10 dips, 10 push ups and 10 squats.
I finished in 14'01"09.

I played tennis at 4pm.

[milleniumgirl]

shoulder press
40x10
50x10
55x10

Reverse Pec deck
55x10
65x10
75x10

One arm lateral raises
12x12
14x12
16x12


Shrugs
100x10
110x10
125x10

Triceps pressdowns
45x12
50x12
55x12

Triceps dips
4 sets of 10

Triceps reverse
45x12
50x12
55x12

[milleniumgirl]

WOD
AMRAP in 12' of 15 pull ups, 30 push ups and 50 squats. I did 6 full rounds and 15 pull ups, 30 push ups and 26 squats in the 7th.

I played tennis at 4pm.

[milleniumgirl]

I did cross fit earlier.

30, 25, 20, 15, 10, 5 reps for time of pull ups, squats, push ups and crunches. I finished in 13'42"19.

[studmuffin]

That is some really good cardio exercises!

[milleniumgirl]

That is some really good cardio exercises!
Thanks, muffin! I also take my bike to go to work every morning when it's not raining.

Chest/tris

Smith machine
55x12
60x12
65x12

Pec deck
65x10
75x10
85x10

Vertical chest press
65x15
75x12
85x10

Weighted dips
3 sets of 10

Triceps pressdowns
45x10
55x10
65x10

Triceps reverse
45x10
55x10
65x10

I play tennis at 7.

[milleniumgirl]

Today I rode my bike to and from work.

WOD
Barbara

5 rounds for time of 20 pull ups, 30 push ups, 40 sit ups and 50 squats. I finished in 19'58"54. I was still sore from yesterday's workout and the tennis.

[milleniumgirl]

Prisoner squats
3 sets of 12

Horizontal leg press
140x15
165x12
195x12
240x12

Lying leg curls
25x12
30x12
35x12 (I cannot put any more weight because of the knee)

Leg extensions
35x12
45x12
55x12
75x12

Abductors/adductors
55x12
65x12
75x12
85x12

Seated calves
35x20
40x20
45x20
55x20

[milleniumgirl]

Avoiding everything today .... Legs are heavy.

WOD

AMRAP in 12' of 15 pull ups, 30 push ups and 50 squats. I did 6 full rounds and 15 pull ups and 29 push ups in the 7th.

I played tennis at 4:30pm. Tough because of the heat.


I'm pissed. My boss threw my best pair of work boots in the trash because she thought they were somebody else"s. I bought them myself, they were expensive. All she said was "I'm sorry". I hate her.

[milleniumgirl]

WOD
4 min of various ab exercises (sit ups, reverse crunches, window wipers) (201)
2 min of pull ups (61)
2 min of push ups (73)
2 min if squats (94)

I take tomorrow off (I work all day) and I play tennis on Sunday. No gym until Monday.

[milleniumgirl]

All I did this week-end was 2 1/2 hours of tennis. This tennis elbow is a real pain.




WOD
Repeat for 15'

20" of pull ups
20" of sit ups
20" of squats

I did 11 full rounds.

[milleniumgirl]

I did legs today.

Prisoner squats
3 sets of 15

Horizontal leg press
165x12
190x12
240x12
250x12

Lying leg curls
25x12
30x12
35x12 (keeping it light because of the knee)

Abductors/adductors
55x12
65x12
75x12
85x12

Seated calves
40x20
45x20
55x20

[milleniumgirl]

WOD
10 rounds for time of 10 pull ups, 10 dips, 10 squats, 10 sit ups. I finished in 12'39"18. I added 6' elliptical at the end of the workout to loosen up the legs that are a bit stiff after yesterday's leg workout.

[milleniumgirl]

WOD

4 min of various ab exercises (Air Force sit ups, reverse crunches, elbow to knee, window wipers) (201)
2 min of pull ups (60)
2 min of push ups (elbow wasn't pleased)(70)
2 min of squats (80)
5 min elliptical

No gym until Monday. I play an hour of tennis tomorrow morning.

[draconian2014]

impressive mg

[milleniumgirl]

WOD
Barbara

5 rounds for time of 20 pull ups, 30 push ups, 40 sit ups and 50 squats. I finished in 18'57"59.

[milleniumgirl]

I did Tabata intervals today (20" of work followed by 10" of rest repeated eight times). Shoulder press, pull ups, squats and sit ups. I did elliptical in between.

i played an hour of tennis after work. I have tennis again tomorrow. Not sure I will hit the gym during my lunch break. I feel a bit tired lately.

[milleniumgirl]

I hit the gym during my lunch break after all.

WOD
2 rounds of
Max pull ups in 2 min
Max push ups in 2 min
Max ab exercises in 2 min
Max squats in 2 min

I just got back from the tennis club. Playing was fun.

[Mfire]

Love reading the log, keep up the hard work

[milleniumgirl]

Thank you!


WOD
3 rounds for time of 25 push ups, 50 pull ups and 75 squats. I finished in 12'23"22. I added 5 min elliptical as a cool down.

No gym until Tuesday. I work all day tomorrow and I will play 2 hours of tennis on Sunday and another hour on Monday.

[milleniumgirl]

I play a lot of tennis right now and only hit the gym two to three times a week.

WOD

10 rounds for time of 10 pull ups, 10 dips, 10 push ups and 10 squats. I finished in 11'53"68.
I play tennis at 4pm if it doesn't rain.

[milleniumgirl]

I played tennis on Tuesday, Wednesday and yesterday.

Today I did a bit of shoulders (very light), wrist curls and dips. I'm looking for exercises that would improve my game (tennis). Any ideas?

Shoulder press
30x15
35x15
40x15
45x15

Reverse pec deck
45x15
55x15
60x15
65x15

Frontal plate raises
4 sets of 15 - 10lbs

Barbell shrugs
80x15
90x15
95x15
100x15

Triceps dips
4 sets of 15

Wrist curls
10x15
12x15
15x15


I played tennis at 4pm but I was too tired to play well. I did a bit too much this week: I biked, played tennis and did some cross fit along with a lot of walking at work. I will take tomorrow off (I work all day) because I'm supposed to play 2 hours of tennis on Sunday.

[Mfire]

Nice session MG! Id love to be able to do short sprint sports or crossfit, my weight on my older wheels just doesn't work out!

[milleniumgirl]

Thank you, Mfire. My wheels are probably older than yours ;)

Saturday - 1h15 tennis
Sunday - 2h30 tennis
Today - 2 hours already and more to come