Thread: MG's training log

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

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

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

Originally Posted by 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

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

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

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)