Thread: MG's training log

No fasted cardio for me today, knee pain kept me awake at night ....

Chest

Push ups (150)
Flys
Chest press
Pull overs
Chest press neutral grip

1 set of 40 reps of each

Abs
250 reps

Fasted cardio
6.5 kms, 8 km/h, 15% incline, 715 cals.

Upper body workout

Deadlifts
One arm rows

Flys
Chest press
Pullovers
Chest press neutral grip

Biceps curls
Hammer curls

Triceps kickbacks
One arm overhead extensions

Frontal raises
Lateral raises
External rotations

1 set of 36 reps of each

Fasted cardio
3.7 kilometers, speed 7.5 km/h, 15% incline, 352 cals

Arms

Biceps curls
Wrist curls
Hammer curls
One arm concentration curls

Kickbacks
Dips (150)
Seated one arm overhead extensions

1 set of 36 reps of each.

I took it easy today.

5.5 kilometers, speed 8 km/h, 15% incline, 600 cals.

Abs
350 reps

Fasted cardio

4.6 kilometers, speed between 7.5 and 8 kms/h, 15% incline, 510 cals

Shoulders

Kettlebell swings
One arm lateral raises
Shrugs
External rotations
Upright rows
Reverse flys

1 set of 36 reps of each.

Fasted cardio 6.3 kilometers, speed between 7.5 and 8 km/h, 15% incline, 700 cals Chest/back Push ups (100) Flys Pullovers Chest press Chest press neutral grip Deadlifts One arm rows Wide rows 1 set of 36 reps of each. Tomorrow will be rest or cardio only.

I woke up with back pain and did only 4.5 kilometers fasted cardio, speed between 6.5 and 7 km/h, 500 cals.

No workout until Monday for me because my week-end will be busy.

Fasted cardio
5 kilometers, 7.5 km/h, 15% incline, 550 cals

Upper body workout

Deadlifts
One arm rows

Kettlebell swings
Reverse flys
Shrugs
Frontal raises

Triceps kickbacks
Overhead extensions

Push ups (100)
Chest press
Flys
Chest press neutral grip

Biceps curls
Hammer curls
Wrist curls

1 set of 40 reps of each

Cardio only day

Fasted cardio
6.4 kilometers, speed between 7 and 7.5 km/h, 15% incline, 703 cals

Abs
300 reps

20 min stepper

Today was fasted cardio (warm up), 4 km, speed 7.5 km/h, 15% incline, 450 cals

Shoulders/tris

Frontal raises
Lateral raises
Shrugs
Upright rows
Reverse flys

Dips (150)
Kickbacks
Seated overhead extensions