Thread: MG's training log

Originally Posted by deathdodger

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

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

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

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

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 ....

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).

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!

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

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

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