MG's Log

[millenium girl]

Smith Machine Flat Bench
44x15
75x12
88x10

High Pulls
110x12
121x10
143x19

Incline Bench
44x15
55x12
66x12

Lat Pulldowns to the front
66x15
77x12
88x10

Cable Crossovers
25x15
30x12
35x10

Seated Rows
88x12
99x12
110x12

300 abs

[millenium girl]

Monday Oct. 11, 2010

10 min arm bicycle
Shoulders: Barbell Press, Dumbbell Press, Shrugs
Triceps: Kickbacks, pressdowns, pushdowns, triceps reverse

200 abs

Warm up: 10 min arm bicycle
Chest: bench press, vertical press, pec deck: 4 sets (15, 12, 10, 8)
Cool down: 10 min arm bicycle

[millenium girl]

Lat pulldowns to the front
66x12
77x12
88x12

Biceps curls (pulley)
40x12
45x12
50x12

Seated Rows
66x12
88x12
110x12

Curling Machine
33x12
44x12
55x12

One Arm Rows
22x12
33x12
44x12

Concentration Curls
18x12
19x12
22x12

250 abs

[millenium girl]

Monday Oct. 18, 2010

I worked shoulders and tris in supersets today

10 min treadmill

Shoulder Press
44x15
66x12
77x10

Triceps Pressdowns (V-Bar)
50x15
60x12
70x12

Lateral Raises
38x15
44x12
50x10

Triceps Extensions
50x15
60x15
70x12

Rear Delt Flys
18x12
20x12
22x12

Dips
3 sets of 20 reps

25 min HIIT arm bicycle + 250 abs.

[millenium girl]

I didn't post my log here lately but I'm still working out. The doc told me to take it easy b/c of the CPK enzymes that were elevated but I hit the gym twice a week to lift and I do cardio and abs EOD.

[millenium girl]

Friday Oct 29, 2010

10 min arm bicycle

Pec Deck
20x33
20x44
15x55
10x77

Flat Bench Press
20x65
15x75
12x75
12x81

Vertical Press
20x55
15x77
12x88
12x99

[millenium girl]

Monday Nov. 1st, 2010

Lat pulldowns to the front
66x15
77x12
99x10
110x8

Seated Rows
66x15
88x12
110x10
121x8

One arm rows
33x15
44x12
55x10

Leg Extensions
33x12
44x10
55x10

Horizontal Press
176x12
198x10
220x10

Lying leg curls
16x12
22x10
27x10

It was the first time that I did legs since my knee injury and everything was going really smoothly until I had this crazy idea to finish it by doing calves .. that was the most stupid thing to do because of my broken toe. I was in so much pain after one set that all I could do was .. 250 abs

[millenium girl]

Yesterday was cardio day: 20 min HIIT cardio and 150 abs

Wednesday Nov 3rd, 2010
10 min stationary bike

Smith Machine Flat Bench
66x12
88x10
97x10
I tried 110lbs but was stuck under the bar, I couldn't push the weight back up .. glad there was a big guy there to help me out.

Curling machine
33x15
44x15
55x15

Chest Incline
55x15
66x12
77x10
88x8

Low pulley curls
40x15
45x15
50x15
55x12

Cable crossovers
30x15
35x12
40x10

EZ bar curls
16x15
22x12
33x10

Pec Deck
44x15
55x12
66x10

Hammer Curls
17x15
22x15
26x12

I think that doing chest and back in supersets was something I had to try ...

[millenium girl]

As you know, all I did during my vacation in NY is cardio (I walked a lot which is a good thing) Now that I'm back in my (dull) country, I'm also back at the gym.
I did a full body this morning.

10 min stationary bike

Chest Incline
44x10
66x12
88x10

Shoulder Press
44x10
66x10
77x12

Lat pulldowns to the front
77x10
88x10
110x10

Single arm pulley curls
20x12
25x12
30x12

Triceps Pressdowns
60x12
75x12
80x12

Horizontal Press
176x12
198x12
220x12

Cable Crossovers
30x12
35x10
40x10

Upright Rows
60x10
65x10
70x10

Seated Rows
77x12
99x10
110x10

EZ Bar Curls
22x12
33x10
38x10

Triceps Reverse
60x12
70x12
80x12

Lying Leg Curls
22x12
27x12
33x10

250 abs

[millenium girl]

I had a bad headache yesterday but did 20 min HIIT cardio after work.

I felt better today and hit the shoulders and triceps.

10 min stationary bike

Dumbell Press: 20, 22, 26lbs
Tris pressdowns: 30, 40, 50lbs
Barbell Press: 20, 30, 40lbs (barbell presses were never my strong point)
Tris kickbacks: 22, 26, 31l bs
Barbell shrugs: 30, 40, 50lbs
Tris pushdowns: 20, 30, 40lbs
Upright rows: 30, 40, 50lbs
Overhead presses: 22, 26, 31lbs

3 sets of 15 to 10 reps

200 abs

[millenium girl]

Lat pulldowns to the front
66x10
77x10
88x10

One arm rows (machine)
22x10
44x10
66x10

Seated Rows
77x10
88x10
99x10

Hyperextensions
12, 10, 12

High Pulls (machine)
110x10
121x10
132x10

200 abs

[millenium girl]

Sunday Nov 21, 2010

15 min stationary bike

Leg extensions
33x15
44x15
55x15

Leg curls
22x15
27x12
66x12

Horizontal leg press
176x15
198x12
220x12

Pulley curls
20x15
25x12
30x12

Curling machine
33x20
44x15
55x15

Hammer curls
22x15
26x12
31x10

250 abs

[millenium girl]

Monday Nov 22, 2010

10 min arm bicycle

Smith Machine
65x15
75x15
84x15

Peck Dec
44x15
55x12
66x10

Vertical Press
55x15
66x12
77x15
88x12
99x10

Dumbbell Pullovers
26x15
31x12
35x10

[millenium girl]

15 min stationary bike

Seated Press
33x15
44x12
66x10

Reverse db flyes
22x15
24x12
26x12

Db shrugs
26x12
31x12
35x10

Upright rows (Olympic barbell)
44x10
55x10
66x8

Clean & Press
44x12
48x10
53x10

15 min stationary bike

Seated Press
33x15
44x12
66x10

Reverse db flyes
22x15
24x12
26x12

Db shrugs
26x12
31x12
35x10

Upright rows (Olympic barbell)
44x10
55x10
66x8

Clean & Press
44x12
48x10
53x10

15 min HIIT sit bike

Horizontal Leg Press
175x15
185x15
195x10
215x8 (tried 225lbs but the plates didn't move an inch .. embarrassing)

Leg Extensions
44x15
55x15
70x10
80x8

Leg Curls
44x15
55x15
70x10

Abductors
Adductors

200 abs

[millenium girl]

Thursday Nov 25, 2010

15 stationary bike

Seated rows
88x12
99x10
110x10

Lat pulldowns to the front (narrow grip)
88x12
99x10
110x8

Deadlifts (partials)
88x12
99x10
110x10

High Pulls
110x12
121x10
132x10

[millenium girl]

Friday Nov 26th, 2010

10 min HIIT arm bicycle

Low pulley curls
55x15
66x12
77x10
88x8

Triceps Reverse
66x15
77x12
88x10

One Arm Concentration Curls
15x12
20x10
22x10

Triceps kickbacks
15x12
20x10
22x10

Alternate Db curls
15x12
18x10
20x10

Triceps pressdowns
44x15
55x12
66x10

Hammer curls
22x15
24x10
26x10

Dips
3 sets of 12

200 abs

[millenium girl]

20 min treadmill

Smith Machine flat press
66x12
79x10
88x8

Seated rows
88x12
99x10
110x10

Cable Crossovers
25x12
30x10
35x10

Deadlifts
99x12
110x10
121x10

Chest Incline
55x12
66x10
88x8

High Pulls
132x12
143x10
154x8

[millenium girl]

Yesterday I did 25 min HIIT cardio and 250 abs.

Today was bis/tris (in supersets)

10 min arm bicycle

Dumbbell curls
18x12
20x12
22x10

Triceps Kickbacks
18x12
20x12
22x10

Low Cable Curls
44x15
55x12
66x10

Reverse Grip Triceps Pushdowns
44x15
55x12
66x10

Concentration Curls
18x10
20x10
22x8

Triceps Dips
3 sets of 12 reps

Hammer Curls
26x10
31x8
35x6

Seated Triceps Press
26x10
31x8
35x6

[millenium girl]

Shoulder Press
33x12
44x12
55x12

Lateral Raises
38x12
44x12
50x10

Upright Rows
40x12
50x10
60x10

Clean & Press
44x10
48x10
53x8

Reverse Flyes
18x10
22x10
26x8

[millenium girl]

I was feeling like crap today, I have flu-like symptoms and my legs are a bit shaky. I hit the gym right after work. I'll see the doc early tomorrow.

12 min arm bicycle

Flat bench press
50x15
65x12
75x10
76x8

Pec Deck
55x12
66x10
77x8

Vertical Press
66x12
77x10
99x8
110x8

Dumbbell Pull Overs
26x10
31x10
35x8

200 abs

[millenium girl]

Update: I haven't had a real workout in a week. I spent a day at the hospital and the misery isn't over yet ...

I try and do 20 minutes of cardio and abs each day but I can't eat anything but soup and crackers and I feel pretty weak.

[millenium girl]

10 min arm bicycle

Seated Dumbbell Press
18x12
20x10
22x10
26x8

Seated Press (machine)
44x12
50x10
60x8

Dumbbell Shrugs
22x12
26x12
31x12

Reverse Flyes
22x10
26x10
31x8

Frontal Raises (with 1 dumbbell)
22x10
26x10
31x8

150 abs

10 min arm bicycle

I tried something a bit different today: I worked chest, bis and tris in supersets.

Chest Press
50x15
65x12
75x10

Pulley curls
20x15
30x12
40x12

Triceps Reverse
20x15
30x15
40x12

Peck Dec
44x15
66x12
77x10

Alternate Db Curls
20x10
22x10
26x8

Triceps Kickbacks
20x10
22x10
26x8

Pull Overs
22x10
26x10
31x10

Concentration Curls
20x10
22x10
24x8 (personal best but I cheated a bit on the last reps)

Overhead Press
26x10
31x10
35x6

10 min arm bicycle

I tried something a bit different today: I worked chest, bis and tris in supersets.

Chest Press
50x15
65x12
75x10

Pulley curls
20x15
30x12
40x12

Triceps Reverse
20x15
30x15
40x12

Peck Dec
44x15
66x12
77x10

Alternate Db Curls
20x10
22x10
26x8

Triceps Kickbacks
20x10
22x10
26x8

Pull Overs
22x10
26x10
31x10

Concentration Curls
20x10
22x10
24x8 (personal best but I cheated a bit on the last reps)

Overhead Press
26x10
31x10
35x6

[millenium girl]

I did chest and arms in supersets today.

12 min arm bicycle

Peck Dec
66x15
77x10
88x8

Alternate Dumbbell Curls
18x12
22x10
26x8

Triceps Kick Backs
18x12
22x10
26x8

Flat Bench Press
65x12
75x10
79x8

Low Pulley Biceps Curls
30x10
34x10
36x8

Overhead Press
31x12
35x10
40x6

Vertical Chest Press
77x12
99x10
110x8

Hammer Curls
26x12
31x10
35x8

Triceps Pressdowns
20x15
30x15
40x8

[millenium girl]

I walked 5 miles yesterday ...

10 min arm bicycle

Dumbell Press
22x12
24x10
26x8

Upright Rows
40x15
45x12
50x10

Single Dumbell Front Raises
26x10
31x10
35x8

Dumbell Shrugs
26x12
31x10
35x10

Rear Delt Flys
22x10
24x10
26x6

200 abs

[millenium girl]

Stationary bike 10 min

Dumbbell squats
26x15
31x12
35x10
40x8

Leg Extensions
33x12
44x12
66x10

Leg Curls
33x12
44x12
66x10

Horizontal Leg Press
90x15
110x12
140x10
190x8

I walked 5 miles yesterday (that's good cardio .. especially in the snow).

12 min arm bicycle

Lat pulldowns to the front
30x15
50x12
60x12
70x8

Reverse Lat Pulldowns
30x15
50x12
60x12
70x8

One Arm Dumbbell Rows
26x12
31x12
35x10
40x8

[millenium girl]

I did a quit and intense workout before leaving for the seaside where I'll be spending the next 4 days. Shoulders, bis and tris in supersets.

12 min arm bicycle

Db press
22x15
26x12
22x20

I was pissed b/c I couldn't do even one rep with 31lbs. I like working out alone but sometimes I wish I had a spotter.

Triceps kickbacks
22x15
26x12
22x20

Alternate dumbell curls
20x12
22x10
26x8

Seated Press
60x10
65x10
70x8

Triceps Reverse
30x12
40x10
50x8

One arm concentration curls
20x12
22x10
26x6

Single Db Raises
22x12
26x12
31x8

Triceps Pressdowns
38x8
40x12
48x8

Low Pulley Cable Curls
30x12
38x8
45x6

Dumbbell Shrugs
26x12
31x10
35x8

I'm gonna do cardio till Friday ...

[millenium girl]

I walked 6 miles again yesterday (that was before I read GF's reply to my thread about thigh/hip pain).
I haven't hit the weights since Monday but I think that the break did my body good.

15 min arm bicycle

Peck Dec
66x12
77x10
88x6 (PB)

Lat pulldowns to the front
60x15
70x12
80x10

Chest Press
65x15
70x10
75x10

Reverse grip lat pulldowns
60x15
70x10
90x10

Vertical Chest Press
88x15
99x10
110x8

One Arm Dumbbell Rows
26x15
31x12
35x10

Pullovers
31x10
35x10
40x8

Since I'm supposed to rest (ITBS), all I did for legs was the horizontal press
140x15
165x15
200x15

250 abs

[millenium girl]

I've been sick all week-end (sinus infection, coughing, sneezing, fever, flu like symptoms) but I hit the gym earlier today (I shouldn't have since it was a lousy workout) ... I think I'm gonna take at least one day off tomorrow and see how I feel on Wednesday.

15 min arm bicycle

I did things differently today, starting with the highest weight and low reps and then dropping weight while increasing reps. I did everything in supersets.

Alternate Dumbbell Curls
26x8
22x10
20x15
18x20

Triceps Pushdowns
44x8
40x10
30x15
20x20

Low Pulley Biceps Curls
40x8
30x15
20x20

Triceps Kick Backs
28x10
26x12
22x15

One Arm Concentration Curls
22x8
20x12
18x15

Single Dumbbell Overhead Press
31x12
26x15
22x20

Hammer Curls
31x10
26x15
22x20

Dips
3 sets of 15

[millenium girl]

Working out while sick isn't a great idea .. but I need my daily dose of endorphins.

I did cardio yesterday (walked 8 miles).

I still feel really weak .... not sure it's the flu or something else but it sucks.

15 min arm bicycle

Dumbbell Press
22x12
26x10
22x15

Dumbbell Shrugs
26x10
30x10
35x10

Seated Press
60x10
65x10
70x10

One Arm Lateral Raises
18x10
20x10
22x10 (I cheated on the last reps ....)

[millenium girl]

I did some cardio for the last couple of days. I was too weak to lift anyway ....

[millenium girl]

15 min arm bicycle

Vertical Chest Press
77x12
88x10
99x10

Pec Deck
55x12
66x10
77x6

Smith Machine
65x15
70x12
75x8
78x6

Pull Overs
31x12
35x10
40x8

200 abs

[millenium girl]

AM: walked 4 miles.

PM
15 min arm bicycle

Lat pulldowns to the front
66x15
110x15
121x10

Reverse Grip lat pulldowns
88x15
121x12
132x10

1 arm rows
26x15
31x12
35x10
40x6

I'm still coughing and a bit tired but the strength is coming back and I guess that's good news. I'm gonna take another day off tomorrow.

[millenium girl]

15 min arm bicycle (I was already tired after the warm up lol ...).

Seated Dumbbell Press
20x12
22x10
26x8

Military Press (machine)
50x12
60x10
70x8

Dumbbell shrugs
31x10
35x10
40x10

Single Dumbbell Front Raises
26x10
31x10
35x8

Horizontal Leg Press
115x15
140x15
165x12

Dumbbell Squats
10 reps with 35lbs dumbbells
10 reps with 40lbs dumbbells
10 reps with 44lbs dumbbells

Leg Curls
44x12
55x10
66x8

Leg Extensions
44x12
55x12
77x12

200 abs

I'm dead ....

Walked 4 miles as a warm up.

Low pulley curls
20x20
24x15
30x15

Reverse triceps
30x20
34x15
36x10

Alternate Dumbbell Curls
18x12
20x10
22x10

Triceps Kickbacks
19x20
22x12
26x10

One arm concentration curls
18x12
20x12
22x10

Overhead Press
26x15
31x12
35x10

[millenium girl]

I relaxed all week-end, did a some walking: 6 miles on Saturday, 5 miles yesterday.

I felt more energetic this morning. Warm up was 3 miles brisk walking and 15 minutes arm bicycle.

I tried something different, lighter weights, higher reps and a last (killer) set of at least 20 reps with a very light weight (a variant of bigpetefox's blood force trauma routine).

Pec deck
44x20
55x15
66x10
33x30

Lat pulldowns
66x20
77x15
88x12
60x30

Pullovers
30x10
35x10
40x8
26x30

One arm rows
30x10
35x10
40x8
26x25

Vertical Press
55x20
66x15
77x15
44x30

Reverse grip lat pulldowns (did drop sets on that one ..)
70x15
60x12
50x20
40x25

200 abs

[millenium girl]

Wednesday Jan 19th, 2011

I walked 3 miles yesterday.

Today's warm up consisted of brisk walking (4 miles) and 15 min arm bicycle.

Seated Press (machine)
50x10
60x10
70x8
40x25

Dumbbell Press
20x12
22x12
24x8
18x20

Dumbbell Shrugs
26x15
31x12
35x10
20x20

One arm lateral raises
17x10
20x10
22x8
15x20

[millenium girl]

Yesterday was cardio, brisk walking 3 miles.

15 min arm bicycle

Low pulley curls
20x20
30x15
40x12

Triceps dips
3 sets of 15 reps

Alternate db curls
17x10
20x10
22x10

Triceps pressdowns
44x20
66x15
68x12

One arm concentration curls
17x10
20x10
22x10

Triceps Reverse
66x15
68x10
70x10

I was feeling nauseous all of a sudden and left the gym without doing abs .... I took a power nap and things are back to normal now.

[millenium girl]

My BP is too low again. I have what doctors call orthostatic hypotension. The doc gave me script for Effortil 5mg.

Warm up: stairclimbing (going up the stairs leaves me huffing and puffing, I need to work on that endurance) and 15 min stationary bike.

Bench Press
65x12
75x10
80x8
50x25

Peck Deck
44x15
66x12
77x8
55x20

Vertical Press
55x15
77x12
99x12
66x20

Pull Overs
31x12
35x10
40x10
26x20

Lat Pulldowns
40x12
50x10
60x8
45x20

Reverse grip lat pulldowns
50x12
60x10
70x10
45x20

250 abs

[millenium girl]

Tuesday Jan 25th, 2011

30 min stationary bike

Horizontal leg press
115x15
140x12
165x12
190x10
(tried 215lbs but couldn't push that weight)

Leg Extensions
44x15
55x12
66x10
77x10

Leg Curls
22x15
44x12
55x10
66x8

Seated Press (machine)
40x15
50x12
60x10
65x8

Upright rows
20x12
25x10
30x10
35x8

Dumbbell Press
18x12
20x10
22x10

[millenium girl]

Walked 3,5 miles before hitting the gym.

Low pulley curls
20x15
24x12
26x10
22x30

Triceps pressdowns
30x15
34x12
36x10
20x30

Alternate db curls
18x10
20x10
22x10
15x20

db triceps extensions
30x15
35x12
40x10
22x25

Concentration curls
20x10
22x10
24x10

Triceps kickbacks
18x20
20x15
22x20

250 abs

[millenium girl]

This week-end was cardio only: walked 2,5 miles on Saturday and 3 miles yesterday.

Warm up: 2,5 miles + 20 min stationary bike

Chest Press
40x45
30x50
25x60

Lat Pulldowns
40x44
30x55
20x66

Pec Deck
35x33
25x44
15x55

One arm db rows
30x18
25x20
20x22

250 abs

I want your opinion about the low weights/high reps thing .....

[millenium girl]

warm up 20 min stationary bike

Single arm lateral raises
13x15
15x12
18x12
20x10

Triceps kickbacks
15x15
18x15
20x12
22x12

Shoulder press
40x15
50x15
60x12
64x10

Tricep pushdowns
20x15
30x15
35x10
38x10

Upright rows
35x15
40x12
45x12
50x12

Tricep extensions
26x15
31x15
35x12
40x8

[millenium girl]

Friday Feb 4, 2011

25 min stationary bike

Leg extensions
33x15
44x12
55x12
66x12

Leg curls
22x15
33x12
44x12
55x8

Horizontal press
115x15
140x12
165x10
190x10

Biceps (low pulley) curls
30x15
35x12
40x10
45x8

Hammer curls
18x15
20x12
22x10
26x10

Dumbbell curls
16x15
18x10
20x10
22x8

250 abs

[millenium girl]

Sunday Feb 6th, 2011

45 min stationary bike
250 abs

[millenium girl]

Brisk walking 4 miles

Pec Deck
33x15
44x15
55x15
77x12

Smith Press
50x15
60x15
65x15
75x15

Vertical Press
55x15
66x15
77x15
88x15

Pull Overs
25x15
30x15
35x15
40x15

I'm doing the late shift three times this week and I lift during my lunch break ... I did it in 30 minutes which isn't too bad (without taking any rest between sets as usual).

20 min stationary bike

Lat pulldowns
60x15
65x15
70x15
75x15

Dumbbell curls
15x15
18x15
20x15
22x10

Reverse lat pulldowns
65x15
70x15
75x15
80x12

Low pulley curls
20x15
25x15
28x12
30x12

One arm rows (I kept it light because of the wrist pain)
22x15
26x15
31x12

Concentration curls
15x15
18x12
20x12

250 abs

[millenium girl]

Friday Feb 11, 2011

I worked two double shifts in two days and will be working all week-end. I hadn't hit the gym since Tuesday but did a quick shoulders and tris workout earlier after doing 1 hour stationary bike this morning (boring ...).

Dumbbell Press
18x15
20x15
22x12
25x10

Triceps kickbacks
18x15
20x15
22x12
26x12

Military press (machine)
50x15
55x15
60x15
65x12

Dumbbell extensions
22x15
26x15
30x15
35x10

Upright rows
40x15
45x15
50x12
60x10

Shrugs
22x15
24x15
26x15
30x12

Triceps pressdowns
40x15
50x15
55x15
60x10

[millenium girl]

Sunday Feb. 13th, 2011

45 min stationary bike
300 abs

[millenium girl]

Monday Feb 14th, 2011

AM 30 min stationary bike

PM (I sticked to light weights because of my wrist)
Flat press
60x20
65x20
70x15
75x15

Vertical Press
60x20
75x15
88x15
99x15

Pullovers
26x20
31x15
35x15
40x10

Pec Deck
44x20
55x15
66x10
77x10

[millenium girl]

I have the flu ... it sucks and I know I shouldn't lift but ... I had to get some kinda workout.

45 min brisk walking
45 min stationary bike
150 bodyweight squats

[millenium girl]

I still feel weak and crappy.
I did 45 min stationary bike and 350 abs this morning and this afternoon, I did one big set of 50 reps (lowest weight) of the following
- biceps curls
- shoulder press
- lat pulldowns
- triceps pressdowns
- upright rows
I couldn't do more ...

[millenium girl]

Warm up: brisk walking 2 miles

Smith machine
40x20
50x20
65x20
70x15

Vertical press
44x20
55x20
66x20
77x15

Shoulder press
40x15
45x15
50x10
55x10

Upright rows
15x15
20x15
25x10
30x10

Lat pulldowns
30x15
40x15
45x10
50x10

Reverse lat pulldowns
40x15
50x15
55x10
60x10

Low pulley curls
20x15
25x15
30x10
35x10

Dumbbell curls
9x15
11x15
13x15
15x15

Triceps pressdowns
20x15
30x15
35x10
40x10

Triceps kickbacks
13x15
15x15
18x10
20x10

Horizontal leg press
125x15
155x15
160x10
190x10

Leg extensions
33x15
44x15
55x15
60x15

250 abs

[millenium girl]

2,5 miles brisk walking, 45 min stationary bike, 350 abs.

[millenium girl]

Wednesday Feb 23, 2011
3,5 miles brisk walking
Light shoulder workout: military press, dumbbell press, single arm lateral raises, shrugs.

Thursday Feb 24, 2011
3 miles brisk walking
20 min HIIT stationary bike

Friday Feb 25, 2011
3 miles brisk walking
15 min arm bicycle
100 push ups
100 prisoner squats
100 jumping jacks
300 abs

[millenium girl]

Saturday Feb 26, 2011
8 miles walk followed by 350 abs

Sunday Feb. 27, 2011
AM: 45 min stationary bike
100 jumping jacks
100 prisoner squats
100 push ups
PM: 3,3 miles brisk walking
10 burpees
350 abs

[millenium girl]

Monday Feb 28, 2011
Brisk walking 3,6 miles

Dumbbell Press
18x15
20x15
22x12
26x10

Lat pulldowns
55x15
60x15
65x12
75x10

Seated Press
45x15
50x15
55x12
60x10

Reverse lat pulldowns
65x15
70x15
75x10
80x10

Upright rows
30x15
35x15
40x12
45x10

One arm rows
22x15
26x12
30x12
35x8

Tuesday March 1st, 2011

AM
Brisk walk 2,5 miles
100 prisoner squats
20 burpees
350 abs

PM
45 min stationary bike
Walk 3,7 miles
25 full push ups
25 push ups (on my knees)

[millenium girl]

Brisk walking 4,5 miles

Cable tricep extensions
20x15
25x12
30x12
35x10

Low pulley curls
10x15
15x12
20x12
30x12

Reverse grip tricep extensions
20x15
25x12
30x12
40x10

One arm concentration curls
15x12
18x12
20x10
22x8

2 arm seated dumbbell extensions
25x12
30x10
35x8
22x20 (my triceps were really pumped after that long set with a low weight)

Hammer curls
20x10
25x10
30x8
35x6

30 min stationary bike

[millenium girl]

Walking 3 miles
Stationary bike 30 minutes

Smith Machine
50x15
55x10
65x8
75x8

Lat pulldowns to the front
40x15
50x12
60x10
65x8

Pull Overs
25x12
30x10
35x10
40x8

One arm rows
25x10
30x8
35x8
40x6

Pec Deck
55x12
65x10
75x10
80x8

Reverse grip lat pulldowns
60x12
70x10
80x8
90x6

Tuesday March 8th, 2011

Walking 3 miles
Sit bike 12 minutes
Arm bicycle 12 minutes

Leg curls
22x12
44x10
55x10

Leg extensions
44x12
66x12
77x12

Horizontal leg press
140x12
165x12
190x12

300 abs

[millenium girl]

Wednesday March 9th, 2011

Brisk walking 4,3 miles
Arm bicycle 10 minutes

Dumbbell press
15x15
18x12
20x10
22x10

Rear delt flyes
15x15
18x12
20x10
22x10

Dumbbell shrugs
22x15
26x12
31x10
35x10

Seated press
40x15
50x12
55x10
60x10

Upright rows
20x15
3012
40x10
50x10

[millenium girl]

Thursday March 10th, 2011

10 minutes arm bicycle

Spider curls
13x12
15x10
15x10
18x8

Triceps Reverse
20x15
25x15
30x12
35x8

Low pulley curls
20x12
25x10
27x10
30x10

Triceps kickbacks
18x12
20x10
22x10
26x8

Seated dumbbell curls
13x10
15x10
18x10

Overhead triceps extensions
22x12
26x12
30x10

200 abs

[millenium girl]

10 min arm bicycle

Flat press
45x15
50x15
55x15
65x12

Lat pulldowns
40x15
50x12
60x10
70x8

Vertical press
65x15
85x12
90x12
100x10

Dumbbell bent over rows
22x12
26x12
30x12
35x8

Pec deck
55x10
65x10
75x10
85x10

Reverse lat pulldowns
50x12
60x12
70x10
80x8

Tuesday March 15th, 2011

Arm bicycle 10'

Dumbbell press
18x12
20x10
22x10

Low pulley curls
40x12
45x10
50x10

Triceps kick backs
18x12
20x10
22x10

One arm lateral raises
13x10
15x10
18x8

Spider curls
13x10
15x10
18x10

Rear delt flys
20x10
22x10
24x8

Hammer curls
22x12
24x10
30x8

Triceps reverse
30x10
35x10
40x10

Leg extensions
35x12
45x12
65x10

Squats
12
12
10

200 abs

[millenium girl]

After a 10 day break while I did cardio only (6,5 miles brisk walks in Central Park), I'm finally back at the gym ... after a sleepless night on a transatlantic flight.

12' arm bicycle

Flat bench
50x15
55x12
65x12

Lat pulldowns
65x15
75x12
80x12

Dumbbell curls
15x15
18x12
20x10

Triceps extensions
26x15
30x12
35x10

Shoulder press
40x15
50x12
60x10

Leg press
115x15
140x12
165x12

Vertical press
77x15
88x&2
99x12

Reverse lat pulldowns
65x15
70x15
80x12

Spider curls
15x15
15x12
15x10

Triceps pressdowns
50x15
60x12
70x10

One arm lateral raises
18x10
20x10
22x8

Leg curls
33x12
44x10
55x8

200 abs

[millenium girl]

30 min stationary bike

Chest press
50x12
55x12
65x12
75x10

Reverse lat pulldowns
50x12
60x12
80x10
90x8

Pull overs
30x10
35x10
40x8
44x6 (PR)

Bent over dumbbell rows
26x10
31x10
35x8
40x6

Pec Deck
45x10
65x10
75x8
85x6

Lat pulldowns
60x10
65x8
70x8
80x6

250 abs

[millenium girl]

12 min arm bicycle
12 min sit bike

Horizontal leg press
115x15
140x12
165x10
190x8
215x6 (PR)

Leg extensions
35x12
40x10
45x8
50x8
60x6

Leg curls
35x12
40x10
45x8
50x6

Calf raises
4 sets of 25 reps

[millenium girl]

30 min stationary bike
10 min arm bicycle

(doing 40 min of cardio before hitting the weights wasn't very smart ...)

Dumbbell press
18x12
20x10
22x10
26x8

Seated press
40x12
50x12
55x10
60x6

Rear delt flys
18x12
20x10
22x8
26x6

Upright rows
20x12
25x10
30x8
35x6

250 abs

[millenium girl]

15 min arm bicycle

Low pulley curls
20x12
25x10
30x10
35x8

Triceps pressdowns
20x10
25x10
30x10
35x8

Alternate dumbbell curls
18x10
20x10
22x8
26x6

Triceps kickbacks
18x10
20x10
22x8
26x6

Spider curls
15x10
18x8
20x6
22x4 (couldn't do one more rep ....)

Triceps dumbbell extensions
26x10
31x10
35x8
40x6

250 abs

[millenium girl]

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

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

[millenium girl]

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

[millenium girl]

Friday April 8, 2011

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

[millenium girl]

Monday April 11, 2011

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

[millenium girl]

Tuesday April 12, 2011

60 minutes stationary bike

100 prisoner squats
300 abs

Wednesday April 13, 2011

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

[millenium girl]

Thursday April 14, 2011

Walking - 4,2 miles

Lat pulldowns
50x10
60x10
65x8
70x6

Reverse grip lat pulldowns
55x10
65x10
65x10
70x8

Bent over dumbbell rows
26x10
31x10
35x8
40x8

100 bodyweight squats

[millenium girl]

Saturday April 16, 2011

I did some hiking , nothing major a little less than 5 miles (uphill),
20 min stationary bike, 50 push ups and 300 abs.

Sunday April 17, 2011

20 min stationary bike, 50 squats, 50 push ups, 50 lunges, 350 abs.

[millenium girl]

Monday April 18, 2011

Today was all cardio and body weight exercises

45 min stationary bike
100 Hindu squats
100 split squats
50 push ups
300 abs

[millenium girl]

Tuesday April 19th, 2011

Brisk walking 5 miles

Dumbbell curls
15x10
18x10
20x8
22x6

Triceps reverse
25x10
30x10
35x8
40x8

Low pulley curls
20x10
25x10
30x8
35x6

Triceps dumbbell extensions
26x10
31x10
35x8
40x6

Spider curls
13x10
15x10
18x8
20x8

Triceps kickbacks
15x10
18x10
20x8
22x6

[millenium girl]

Wednesday April 20, 2011

The iliotibial band friction syndrome is really bothering me ...

50 min stationary bike
Brisk walking 5 miles

100 prisoner squats
100 walking lunges
250 abs

[millenium girl]

I had a first physiotherapy session today, let's hope that it will help. I'm gonna take a 3 day break from lifting but I will try and do some cardio.

I'm really f***** up right now. I work double shifts, nights, I have ITBS, lower back pain, insomnia ..

20 min stationary bike
Flat press
50x10
55x10
65x10
75x8

Vertical press
44x10
55x10
66x10
88x10

Seated press
40x10
50x10
60x8

Upright rows (using the low pulley)
25x10
30x10
35x8

I didn't do abs ....

45 min stationary bike
200 abs

[millenium girl]

Monday April 25, 2011

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

[millenium girl]

Tuesday April 26, 2011

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.

[millenium girl]

Wednesday April 27, 2011

Walking 3.8 miles

Seated press
45x10
50x10
60x8

Triceps pressdowns
35x10
35x10
40x10

Dumbbell press
15x10
18x10
20x10

Triceps extensions
26x10
31x10
35x8

Rear delt flys
15x10
18x10
20x10

Triceps reverse
25x10
30x10
40x10

300 abs

[millenium girl]

Friday April 29, 2011

I worked a crazy shift yesterday ... 7AM-midnight. The boss told me to take today off because I'm gonna work all week-end.

Stationary bike 45 min

Flat press
50x10
55x10
65x10
70x8

100 body weight squats

Peck deck
35x10
45x10
55x8
65x6

20 (assisted) pullups

12 min arm bicycle
250 abs

[millenium girl]

45 min stationary bike

Smith machine
45x10
60x10
75x8
79x6

Biceps curls (curling machine)
22x10
33x10
44x8
55x6

Cable crossovers
20x10
25x10
30x8
35x8

Spider curls
13x10
15x10
18x8

Vertical press
45x10
55x10
65x10
75x8

EZ bar curls
11x10
17x10
22x8
27x8

Tuesday May 3, 2011

12 min HIIT sit bike
50 reverse flyes
100 squats
100 split squats (50 each side)
25 (assisted) pull ups
300 abs

[millenium girl]

Wednesday May 4, 2011

20 min stationary bike

High pulls
110x10
121x8
130x8
143x6

Seated rows
55x10
77x10
88x8
99x8

One arm rows (machine)
22x10
44x8
55x8

Hyperextensions
4 sets of 10 reps

[millenium girl]

I can barely bend my left knee, let alone go up or down the stairs .. the pain is really bad.

Seated press
22x10
33x10
44x10
55x10

Seated lateral raises (machine)
22x10
27x10
33x10
38x8

Upright rows
30x10
40x10
45x10
50x10

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

Triceps pressdowns
50x10
60x10
65x10
70x10

(Assisted) pull ups
25 reps in supination
15 reps in pronation

300 abs

[millenium girl]

Monday May 8, 2011

The knee is better, the swelling has subsided and I can flex it again (but not completely).

15 min arm bicycle
15 min sit bike

Pull ups
1 set of 40
1 set of 15

Push ups
2 sets of 50

300 abs

[millenium girl]

Tuesday May 10, 2011

20 min stationary bike

Smith machine (flat)
45x10
65x10
75x10
85x8

Seated rows
55x10
75x10
99x10
110x8

Incline press (machine)
55x10
65x10
85x8
95x6

Lat pulldowns to the front (narrow grip)
55x10
75x10
85x8
110x6

Decline press
55x10
65x10
75x10
95x10

Hyperextensions
4 sets of 10

[millenium girl]

I worked a long shift yesterday (7AM-11:30PM) and slept 6 hours.

15 min HIIT arm bicycle
12 min HIIT stationary bike

30 assisted pull ups

Biceps

Standing Dumbbell curls
13x10
15x10
18x10
20x10

low pulley curls
44x10
44x10
44x8
44x8

Spider curls
13x10
15x10
18x10
20x10

350 abs

[millenium girl]

Friday May 13th, 2011

Walking 2,5 miles
Stationary bike 10 minutes

Seated lateral raises (machine)
27x10
33x10
38x8
44x6

Seated press
33x10
44x10
55x8
66x8

Upright rows
30x10
35x10
40x8
45x8

Clean and press
4 sets of 10 reps (25lbs)

Triceps extensions (rope)
30x10
35x10
40x8
45x8

Triceps pressdowns
45x10
50x10
55x10
60x8

Triceps reverse
40x10
50x10
55x10
60x8

I'm taking the week-end off.

[millenium girl]

Monday May 16th, 2011

20 min stationary bike

25 push ups

Smith machine
40x10
45x10
50x8

Weighted hyperextensions
2 sets of 20 reps (with a 10lb plate)

20 assisted pull ups

Cable crossovers
25x10
30x10
35x8

250 abs

One arm rows
20x10
30x10
35x10

I have a very hectic week ahead of me, working 16 hours in a row ... so my workouts will be hectic too. I'm gonna stick to cardio and body weight exercises that I can do during my lunch break (if I have one ...).

[millenium girl]

Wednesday May 18th 2011


20 min stationary bike

Assisted pull ups
12
12
12
10

Inverted rows
20
15
12
10

75 body weight squats

100 lunges

275 abs

[millenium girl]

12 min arm bicycle

Dumbbell curls
13x10
15x10
18x8
20x6

Curl and press
weights were irrelevant, I hadn't tried this exercise before ... and I have to work around a former shoulder injury which isn't easy.

Spider curls
13x10
15x10
18x8
20x6

Push ups
10, 10, 8

It's funny .. I feel much better when I do more cardio and body weight exercises than when I lift. I have the impression of doing my body good when doing body weight squats, pull ups, dips and push ups ..

[millenium girl]

40 min treadmill

Seated lateral raises (machine)
22x10
33x10
44x10
46x8

Triceps kickbacks
13x10
15x10
17x8
22x6

Shoulder press
22x10
33x10
44x8
55x6

Close grip bench press
4 sets of 10

Front raises (11 lbs plate)
4 sets of 10

Dips (between benches)
4 sets of 15

Assisted pullups
15, 12, 12

250 abs

[millenium girl]

40 min treadmill

Inverted rows
12, 12, 10, 10

Clean & press (44lbs)
10, 10, 10, 10

Assisted pull ups
12, 12, 10, 10

Horizontal leg press
130x10
160x10
180x10
195x10

Squats
25, 25, 25, 25

Seated calves
65x20
75x20
85x15
95x10

Abductors/adductors
75x20
85x15
95x12

Hyperextensions
20, 20, 15, 15

200 abs

[millenium girl]

My legs were fried after yesterday's workout, I could barely walk up the stairs today ....

Brisk walking
2 miles (30 min)

Push ups
20, 20, 20, 20

Assisted pull ups
20, 20, 15, 15

Clean & press
12, 12, 12, 12 (40lbs)

Close grip bench
15, 15, 15, 15

[millenium girl]

Tuesday May 24th, 2011

25 min stationary bike (just enough to loosen up the legs)

Pull ups
15, 10, 10, 10

Chest incline
45x1°
55x10
65x10
75x8

Seated rows
55x10
75x10
85x10
95x8

Smith machine
45x10
65x10
75x10
80x8

Lat pulldowns
75x10
85x10
95x10
110x8

Hyperextensions
15, 15, 15, 15

250 abs

Wednesday May 25th 2011

20 min treadmill

Pull ups
20
20
15
15

Push ups
20
20
15
15

Body weight squats
50

Lunges
100

[millenium girl]

Thursday May 25th 2011

40 min treadmill

Curling machine
22x12
33x10
44x10
55x8

Tricep extensions (rope)
35x12
40x10
45x10
50x10

Low pulley curls
30x10
35x10
45x10
50x10

Triceps pressdowns
35x12
40x10
50x10
60x10

Spider curls
9x10
13x10
18x10
22x10

Dips
20, 20, 20, 20

250 abs

[millenium girl]

Friday May 27th 2011

10 min treadmill
10 min arm bicycle
10 min sit bike

100 squats
75 push ups
Pull ups: 25, 25, 20, 20 (two sets in pronation, two in supination).

Cardio and body weight exercises are a good anti-depressant, I feel good and pumped!

[millenium girl]

I felt kinda lazy today so all I did was a 45 min brisk walk and 30 min stationary bike.

Monday May 30th, 2011

Tried something different today:

30 min treadmill

followed by 12 sets of

- 5 pullups
- 10 push ups
- 15 squats

followed by 10 min stationary bike to loosen up the legs a bit.

[millenium girl]

Today's workout was a 50 minute brisk walk on the beach (2.5 miles) followed by 2 sets of 50 push ups, 100 squats, 100 lunges and 300 abs.

50 min brisk walk on the beach followed by
- 75 squats
- 75 lunges
- 75 push ups

[millenium girl]

55 min brisk walk on the beach (3 miles) followed by

75 squats
100 lunges (50 each leg)
75 push ups
300 abs

[millenium girl]

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

[T-bar]

i think we need pics of your glutes... In the name of science!

ha, I kid... lookin good MG

Do you really kid?

[millenium girl]

I haven't found a way to take pics of myself with my Powershot camera ...

Today I did 10 min stationary bike followed by 10 sets of

- 5 pull ups
- 10 push ups
- 15 squats

followed by 10 more minutes on the stationary bike (could barely walk ...)

[millenium girl]

Sunday June 5th 2011

15 min treadmill, 15 min stationary bike

Seated rows
55x12 (warm up set)
75x10
95x10
110x8
120x6

Low pulley curls
35x10
40x10
55x10
60x8

Reverse lat pulldowns
88x10
99x10
110x8
121x6

Alternate dumbbell curls
15x10
18x10
22x10
26x6

One arm rows
22x10
44x10
55x8
60x6

Spider curls
13x10
18x10
22x10

Hyperextensions
15, 15, 15, 15

[T-bar]

I haven't found a way to take pics of myself with my Powershot camera ...

Today I did 10 min stationary bike followed by 10 sets of

- 5 pull ups
- 10 push ups
- 15 squats

followed by 10 more minutes on the stationary bike (could barely walk ...)

Those types of workouts are a blast though. You really feel like you've accomplished something by the time you're finished.

[millenium girl]

Those types of workouts are a blast though. You really feel like you've accomplished something by the time you're finished.
Right. I feel much better after cardio and body weight exercises, I feel I have done my body good.

15 min treadmill
10 min arm bicycle
10 min stationary bike

100 squats
100 push ups
Pull ups 4 sets of 20 to 25
250 abs

[millenium girl]

I did only cardio today (bad stomach pain)


30 min stationary bike (HIIT)
Brisk walk 3 miles
Arm bicycle 15 min (HIIT)

Wednesday June 8th, 2011

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 day off tomorrow!

[millenium girl]

Friday June 10th, 2011

10 min treadmill
10 min arm bicycle
10 min sit bike

100 push ups (75, 25)
100 pull ups (5 sets of 20)
75 split squats
250 abs

[millenium girl]

Saturday June 11th, 2011

30 min treadmill

Military Press
22x10
35x10
45x10
50x10

Triceps pressdowns
40x10
50x10
60x10
70x10

Lateral raises
27x10
33x10
38x8
44x8

Triceps extensions
40x10
50x10
60x10
70x8

Upright rows
40x10
45x10
50x10
55x10

Triceps reverse
50x10
70x10
75x10
80x10

Rear delt flyes
22x10
33x10
22x10
33x10

Spider curls
9x10
13x10
18x10
22x10

[millenium girl]

30 min treadmill

Smith Machine (flat)
44x10
66x10
79x10
88x8

Seated rows
66x10
88x10
110x10
132x8

Cable crossovers
25x10
30x10
35x10
40x8

Lat pulldowns
66x10
88x10
99x10
110x8

Chest incline
50x10
55x10
65x10
75x8

One arm rows
20x10
30x10
40x10
45x10

Hyperextensions
4 sets of 15

[millenium girl]

Tuesday June 14th, 2011

10' treadmill
10' arm bicycle
10' stationary bike

Assisted pull ups
25, 25, 25

Push ups
25, 25, 25

Squats
100

300 abs

[millenium girl]

Low weights workout today (my wrist is sore again)

Walking 2 miles

Low pulley curls
10x15
15x10
20x12
25x8

Triceps pressdowns
25x15
30x10
35x10
40x8

Dumbbell curls
13x15
15x12
18x10
20x8

Triceps kickbacks
13x10
15x10
18x10
22x8

Spider curls
13x12
15x10
18x10
20x8

One arm db extensions
13x10
15x10
18x10
20x6

Thursday June 16th, 2011

10 min arm bicycle

followed by

10 sets of

5 (assisted) pull ups
10 push ups
15 squats

followed by

10 min stationary bike

[millenium girl]

Friday June 17th, 2011


2 miles walk
12 min HIIT arm bicycle

Military press (machine)
30x10
35x10
40x8
45x6

Seated dumbbell press
15x10
18x10
20x10
22x8

Rear delt flys
15x10
18x10
20x10
22x8

Shrugs
22x10
26x10
30x8
35x8

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

I was feeling a bit dizzy and tired today. I'm gonna take at least one day off.

[millenium girl]

Treadmill 25' HIIT (10% incline)

Prisoner squats
Cable crossovers (20,25,30)
Lateral raises (20,25,30)
Horizontal leg press (132,154,176)
Hanging leg raises
Pike sit ups
Hyperextensions
Clean & press (40,40,40)
Peck deck
Frontal raises (22,24,26)

3 sets of 10 reps in three rotations without rest

[millenium girl]

Monday June 20th, 2011

10' treadmill (10% incline)
10' arm bicycle
10' stationary bike

100 assisted pull ups (25,25,25,25)
100 push ups
100 split squats
250 abs

Tuesday June 21st, 2011

30 min treadmill

Curling machine
22x12
33x10
44x10
55x8

Triceps extensions (rope)
45x10
50x10
55x10
60x10

EZ bar curls
16x10
22x10
27x10
33x6

Triceps pushdowns
50x10
60x10
65x10
70x10

Spider curls
13x12
17x10
22x10
26x6 (PB)

Triceps reverse
60x12
65x12
70x10
75x8

[millenium girl]

Wednesday July 22nd, 2011

10' arm bicycle

followed by 12 sets of 5 assisted pull ups, 10 push ups and 15 squats

followed by 10' treadmill (10% incline) and 250 abs

[millenium girl]

Friday June 24th, 2011

1.40 mile in 30 min (treadmill 10% incline)

followed by 10 sets of

- 5 pull ups
- 10 reps on the Smith machine (65 lbs)
- 10 clean and press (40lbs)
- 15 reps horizontal press (115 lbs)

in 17 minutes

200 abs

[millenium girl]

Brisk walk (uphill) 1,4 miles in 29 minutes

Lat pulldowns
65x10
75x10
88x10
99x8

Curling machine
22x10
33x10
44x10
55x8

Seated rows
75x10
85x10
99x10
110x8

Low pulley curls
30x10
35x10
40x10
45x8

One arm rows
22x10
33x10
44x10
55x6

Spider curls
13x10
18x10
20x8
22x8

(total workout: 30 minutes)

Stationary bike 10 minutes

[millenium girl]

Wednesday June 29th, 2011

Warm up
10' treadmill (10% incline, 103 calories burned)
5' arm bicycle (69 rpm)
5' sit bike

Clean and press
22x10
24x10
25x10 (not very impressive ... they are not my strongest lift ...)

Seated dumbbell press
18x10
20x10
22x10

Upright rows (with the low pulley)
20x10
25x10
30x10

Frontal raises (using 1 dumbbell)
20x10
22x10
26x10

Rear delt flies
18x10
20x10
22x10

(15 minutes - did everything back to back)

[millenium girl]

Thursday June 30th, 2011

10' treadmill (12.5% incline)
10' bicycle (70-75 rpm)
5' sit bike (89 rpm)

10 sets of
- 15 Smith Machine flat (max weight 75lbs)
- 12 leg extensions (max weight 65lbs)
- 10 Clean & Press

in 15 minutes (shitty time but I had no energy at all today).

I'm gonna take tomorrow off ...

[millenium girl]

Warm up: 1.4 mile walk in 24 minutes

prisoner squats
pull ups
cable crossovers (max weight 35lbs)
lateral raises (max weight 44lbs)
horizontal leg press (max weight 176lbs)
hanging leg raises
pike sit ups
clean & press (40lbs)
hyperextensions
peck deck (max weight 77lbs)

10 reps of each exercise in 3 rotations without rest (300 reps)

4 minutes per round for the first two, 4.16 minutes for the last one - total body workout 12.16 minutes

Cool down: 32 min brisk walk back home (1.82 mile)

[millenium girl]

Monday July 4, 2011

Warm up 10' treadmill (10.5% incline, 4 mph) and 10' arm bicycle (70 rpm)

Smith machine
50x15
65x12
75x10

Vertical Press
75x15
85x12
95x10

Pec Deck
45x15
55x12
65x10

Standing dumbbell curls
15x15
18x12
20x10

Low pulley curls
30x15
35x12
40x8

Spider curls
15x15
18x12
20x10

Warm up
10' treadmill (12% incline, 4.39 mph)
5' arm bicycle (71 rpm)
10' stationary bike (81 rpm)

followed by 12 sets of
- 5 pull ups
- 12 push ups
- 12 clean & press (40lbs)
- 10 leg extensions
- 15 body weight squats

(first 8 sets in 15 minutes, last 4 in 10 minutes, I was fried).

Cool down 5 minutes treadmill (10% incline, 4 mph)

250 abs

[millenium girl]

10 min treadmill (15% incline, 4.5 mph), 10 min arm bicycle (75 rpm) and 10 min stationary bike (85 rpm).

Thursday July 7th, 2011

10' treadmill (10.5% incline, 4 mph)
5' sit bike (85 rpm)
5' elliptical
5' arm bicycle
5' crossover

1 arm lateral raises
15x12
18x10
20x8

Reverse pec deck
22x12
33x12
44x12

Upright rows
20x12
25x10
30x10

1 dumbbell frontal raises
18x10
20x10
22x10

Seated dumbbell press
18x10
20x10
22x10

[millenium girl]

Friday July 8th, 2011

10' stair climbing (real stairs)
10' min arm bicycle (70 rpm)

100 assisted pull ups (25,25,25,25)
100 push ups
100 squats

[millenium girl]

I worked 24 days in a row and feel a bit worn out.
I don't get much sleep (6 hours) and I'm all sore. I don't feel like eating either.

5 min treadmill (4.5 mph, 15% incline)
5 min arm bicycle (65 to 70 rpm)

Flat press
50x15
65x12
75x10

Vertical press
77x15
88x12
99x10

Pec Deck
55x10
66x12
77x10

Pull overs
26x15
31x12
35x10

[millenium girl]

Tuesday July 12th, 2011

Brisk walk 3,8 miles

Lat pulldowns
66x12
77x10
88x10

Curling machine
22x10
33x10
44x10

Seated rows
77x12
88x10
99x10

Low pulley curls
30x12
35x12
40x12

One arm rows (machine)
22x10
44x10
66x10

Spider curls
13x12
18x10
22x8

Hyperextensions
3 sets of 12

I could barely lift, my wrist is terribly sore ... and when I got back home, I fell asleep on the couch. It was a power nap of 30 minutes because I had to work at 11am ...

[millenium girl]

Wednesday July 13th, 2011

Brisk walk 4.2 miles

Thursday July 14th, 2011

Treadmill 30'

Lateral raises
22x10
33x10
38x8
44x6

Triceps extensions
55x12
60x12
65x12
70x12

Dumbbell press
13x10
18x10
22x10
26x12

Triceps pushdowns
40x10
55x10
60x10
65x6

Upright rows
45x10
50x10
55x10
60x8

[millenium girl]

Friday July 15th, 2011

Warm up 35' stationary bike and 5' arm bicycle

15 sets of
10 assisted pull ups
10 push ups
15 squats

in 22'13"

Cool down: 250 abs and 5 min arm bicycle

[millenium girl]

Sunday July 17th, 2011


30' treadmill

Pull ups
Prisoner squats
Lateral raises (28,38,45)
Pec deck (45,55,65)
Horizontal leg press (176,198,220)
Cable crossovers (25,30,35)
Hyperextensions (weighted - 10lbs)
Hanging leg raises
Pike situps
Clean & press (40,40,40)

3 sets of 10 reps in 3 rotations without rest

Monday July 18th, 2011

30' stationary bike

70 hindu squats
100 lunges
70 hindu push ups
250 abs

[millenium girl]

Today's workout was a 2.5 miles brisk walk followed by
100 push ups
100 lunges (50 each leg)
75 prisoner squats
250 abs

Wednesday July 20, 2011

Brisk walk on the beach 3 miles (1 hour)

100 push ups
100 dips
200 abs

[millenium girl]

2.5 miles walk (40 min)

100 push ups
50 plié squats
50 prisoner squats
100 lunges
300 abs

[millenium girl]

30 min stationary bike

Seated rows
65x10
75x10
85x10
95x10

Smith machine (flat)
45x10
65x10
70x10
80x10

Lat pulldowns
65x10
75x10
88x10
99x8

Chest incline
55x10
65x10
75x10
88x8

1 arm rows
22x10
33x10
44x10

Cable crossovers
25x10
30x10
35x8

[millenium girl]

Monday July 25th, 2011

20 min stationary bike

Seated lateral raises (machine)
27x10
33x10
44x10
50x8

Triceps reverse
50x10
60x10
70x10
80x8

Shoulder press
22x10
33x10
44x10
55x10

Triceps extensions
40x12
50x10
60x10
70x10

Single dumbbell frontal raises
11x10
18x10
22x10
24x8

Triceps pressdowns
55x12
60x10
65x10
70x10

Upright rows
40x10
45x10
50x10
55x8

[millenium girl]

Tuesday July 26th, 2011

30' stationary bike
100 pull ups (5 sets of 20 reps)
100 push ups (4 sets of 25 reps)
100 squats (4 sets of 25 reps)
250 abs

[millenium girl]

30 min stationary bike

Inverted rows
Prisoner squats
Lateral raises (machine - max weight 50lbs)
Cable crossovers (max weight 40lbs)
Hanging leg raises
Pike sit ups
Pec Deck (max weight 66lbs)
Frontal raises (10lb plate)
Hyperextensions
Clean & Press (25lbs)

10 reps of each exercise in 3 rotations without rest.

Total time 20 min

[millenium girl]

I tried something new today ... the 20 min circuit workout.

The goal is to do a max of reps of bench press, squats, pull ups, military press, lunges, biceps curls, triceps extensions, leg extensions, leg curls in 1 minute, sit ups and crunches for 2 minutes and 2x3 minutes of jog or bike in between. To do a max of reps you need to stick to light weights.

I did

Bench press (I used the Smith Machine since I can't bench without a spotter)
45x50

Squats (I used the horizontal press this time to spare my knees a bit)
50x150

Pull ups
32 reps

Stationary bike 3 min

Military press (at the Smith Machine)
60x50

Lunges
80 reps each leg

Biceps curls
35x15

Stationary bike 3 min

Triceps extensions
40x30

Leg extensions
69x44

Leg curls
60x33

Sit ups
134 in 2 minutes

Crunches
85 reps in 2 minutes

Stretch

I crawled back to my apartment afterwards ....

[millenium girl]

10' arm bicycle
10' sit bike

Shoulder Press (machine)
55x10
60x10
65x10

Triceps pressdowns
35x10
45x10
55x10

Dumbbell Press
18x10
20x10
22x10

Triceps extensions
26x10
31x10
35x10

Upright rows
40x10
50x10
55x10

Reverse peck deck
44x10
55x10
66x10

Dips
4 sets of 10

I still have no energy. I have a doctor appointment tomorrow afternoon. I'm sure he will tell me to keep working out but maybe 3 times a week instead of 6.

[millenium girl]

Wednesday August 3, 2011

10' treadmill (12% incline)

Smith flat
65x15
75x12
85x10

Vertical press
75x15
88x12
99x10

Pull overs
31x15
35x12
40x10

Pec Deck
65x15
75x12
88x8

[bighunanballs]

Sorry I been away. Looking good sweetie!

[millenium girl]

Sorry I been away. Looking good sweetie!
Thank you Bighun :)

I'm still sore ... but hit the gym anyway.

Warm up 10 min stationary bike

12 sets of

- 10 assisted pull ups
- 10 push ups
- 10 dips (between benches)

in 13'31"

Cool down 250 abs and stretching

[millenium girl]

I could barely walk up the stairs this morning - must be a pinched nerve or something.

10 exercises, 10 reps of each in 3 rotations without rest

Inverted rows
Lateral raises (machine - 33,38,44)
Cable crossovers (25,30,35)
Peck Deck (55,65,75)
Frontal raises (using a 15lbs plate)
Hanging leg raises
Pike sit ups
Horizontal leg press (176,198,220)
Clean & Press (44lbs)
Hyperextensions

Monday August 8

20 min stationary bike

Shoulders and tris in supersets - no rest between sets

Shoulder press
33x12
44x10
55x10
65x10

Triceps extensions
40x12
50x10
60x10
65x8

Lateral raises (machine)
27x12
33x10
38x10
44x8

Triceps pushdowns
50x10
55x10
60x10
65x8

Db shrugs
18x10
22x10
26x10
31x10

Triceps reverse
50x12
60x10
70x10
75x10

Upright rows (using the low pulley)
40x10
45x10
50x10
55x8

Dips
4 sets of 15

[millenium girl]

20' stationary bike on an empty stomach

Back and bis in supersets (no rest between sets)

1 arm rows
22x10
33x10
44x10

Db curls
16x10
18x10
22x10

Lat pulldowns (2 sets lat pulldowns to the front, two sets reverse lat pulldowns)
66x10
77x10
88x10
99x10

Low pulley curls
35x10
40x10
45x10
50x10

Seated rows
77x10
88x10
99x10
110x10

Spider curls
13x10
18x10
22x10

[millenium girl]

Warm up 20' stationary bike

5 sets of

- 25 lat pull downs (medium weight 110lbs)
- 25 push ups
- 25 horizontal leg press (light weight 176lbs)

1st rotation 2'48" (lousy time)
2nd was 2'45"
3rd and 4th 2'31"
5th 2'21"

Cool down 300 abs
10 min treadmill

Sunday August 14th, 2011
Warm up 20' stationary bike

Smith Flat
45x10
65x10
75x10
80x8

Vertical press
55x10
65x10
75x10
88x10

Incline
61x10
65x10
72x10
75x10

Pec deck
55x10
65x10
77x8

Hyperextensions 4 sets of 20 (still trying to loosen up the back ...)

Cool down 10 min treadmill

[millenium girl]

Monday August 15th, 2011

Warm up 20' HIIT stationary bke

Inverted rows
Seated lateral raises (38,44,50)
Lat pulldowns to the front (66,88,110)
Cable crossovers (25,30,35)
Horizontal leg press (176,198,220)
Clean & Press (40,40,40)
Frontal dumbbell raises
Hyperextensions
Hanging leg raises
Pike sit ups

10 exercises, 10 reps of each in 3 rotations without rest.

Total lift time 20 min

Cool down 20' treadmill

[millenium girl]

Tuesday August 16th, 2011

10' arm bicycle
10' treadmill

Dumbbell curls
15x10
18x10
20x10
22x10

Triceps dumbbell extensions
22x10
26x10
31x10
35x10

Low pulley curls
35x10
40x10
45x10
50x10

Triceps reverse
40x10
45x10
50x10
55x10

Spider curls
15x10
18x10
20x10
22x10

Triceps press downs
30x10
35x10
40x10
45x8

Dips
1 set of 50 reps

300 abs

I'm taking a day off tomorrow .... (physiotherapy).

[millenium girl]

Thursday August 18th, 2011

3 mile walk
10' arm bicycle

Seated press
45x15
50x12
55x10
60x8

Reverse pec deck
45x15
55x12
65x10
75x8

Dumbbell press
18x15
20x12
22x10
26x6

Shrugs
26x15
31x12
35x10
40x8

[millenium girl]

Monday August 22, 2011

I wasn't feeling well this morning, so I took it easy.

Treadmill 10'

50 pull ups
100 push ups
150 lunges (75 each leg)
Wall squats 3 minutes

I hope that the sinus infection will subside and that I'll be able to hit the gym tomorrow.

Tuesday August 23rd, 2011

4 miles walk

Seated rows
75x10
85x10
95x10
110x8

Lateral raises (machine)
33x10
39x10
45x10

Lat pulldowns
75x10
85x10
110x10
121x8

Shoulder press
35x12
45x12
65x10

Hyperextensions
3 sets of 20

Upright rows
30x12
40x12
50x10
55x8

One arm rows
22x10
45x10
55x8

250 abs

[millenium girl]

Thursday August 25th, 2011

All I did yesterday is taking a brisk 4-mile walk (just enough to break up a sweat). I was sore and feverish.

10 min treadmill

Smith machine flat
65x12
75x10
79x10
88x8

Incline press
61x10
65x10
77x10
83x7

Vertical press
88x12
132x10
198x10

Cable crossovers
25x12
30x10
35x8

Decline press
65x12
75x12
88x10
99x8

[millenium girl]

Friday August 26th, 2011

I'm still feeling a bit under the weather (bad cold).

10' arm bicycle

Biceps curls
15x12
18x12
20x10
22x10

Triceps kickbacks
15x12
18x12
20x10
22x10

Low pulley curls
44x12
55x10
65x10

Triceps reverse
65x12
70x10
75x8

Spider curls
15x12
18x10
20x10
22x8

Dips
25,20,20,20

200 Abs

[millenium girl]

Monday August 29th, 2011

Warm up: 2,5 miles walk + 10 minutes arm bicycle

Chest and back

Smith machine flat
60x12
65x10
70x10
75x10

Lat pulldowns
80x12
85x10
110x10
132x8

Vertical press
75x12
88x10
99x10
110x10

Reverse lat pulldowns
85x12
90x10
110x10
132x8

Pull overs
31x12
35x10
40x8
44x6

1 arm db rows
26x12
31x10
35x10
40x8

[millenium girl]

Tuesday August 30th, 2011

Today's workout was a 5 miles walk as a warm up followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. The slowest set was 1'13", the fastest 58".

Cool down: 250 abs

Wednesday is cardio day: 4 miles brisk walk and 30 min HIIT stationary bike.

[millenium girl]

Thursday Sept. 1st, 2011

Warm up 4 miles walk and 10' arm bicycle

Single arm lateral raises
15x12
18x10
20x10
22x8

Military press
40x12
45x12
50x12
55x8

Dumbbell press
18x12
20x12
22x10
26x8

Dumbbell shrugs
31x12
35x10
40x10
44x6

I stretched really well this time ... I don't wanna be sore tomorrow.

Friday Sept 2, 2011

Warm up 4 miles brisk walk

Low pulley curls
22x15
30x12
44x10
55x10

Triceps pressdowns
45x15
50x12
55x10
65x10

Alternate dumbbell curls
15x12
18x10
20x10
22x8

Dips (between benches)
4 sets of 20

Spider curls
18x12
20x10
22x10
26x6

followed by 3 sets of
5 pull ups
10 push ups
10 clean & press

Cool down
200 Abs

[millenium girl]

Monday Sept.5th, 2011

Warm up
3 miles walk and 10 min arm bicycle (level 3 - I went up a level).

12 sets of

- 5 pull ups
- 10 push ups
- 15 squats

Slowest set was 1'21", fastest 58"

Cool down
Stretching and 250 abs

Cool down

[millenium girl]

Tuesday Sept. 6th, 2011

Warm up 2 miles walk

Lateral raises (machine)
27x12
33x10
38x10
44x8

Triceps extensions (rope)
35x15
40x15
45x15
50x15

Shoulder press
33x12
45x12
55x10
65x10

Triceps pressdowns
60x15
65x15
70x12
75x10

Rear delt flyes
22x12
24x12
26x10
33x8

Triceps reverse
55x15
65x15
75x15
80x12

Clean & press
3 sets at 45

Dips
3 sets of 15

[millenium girl]

Friday Sept 09, 2011

I like the push/pull workout and doing everything in supersets ... half an hour and I'm done!

Brisk walk 4,3 miles
Stair climber 5 min
Arm bicycle 5 min

Standing biceps curls
15x15
18x12
20x10
22x8

Triceps dumbbell extensions
26x15
31x12
35x8
40x6

Low pulley curls
31x15
45x12
55x12
65x8

Triceps reverse
55x15
65x15
75x10
80x10

Spider curls
20x12
22x10
26x8
31x4 (P.R.)

Dips
20
15
15
12

250 abs

I've decided to take a short break from the weights. I will hit the gym next week for cardio and bodyweight exercises though...

[millenium girl]

Monday Sept 12th, 2011

20 minutes circuit workout (light weights for max reps)

1 - Bench press (Smith Machine) 60 reps at 60lbs
2 - Horizontal leg press 56 reps at 165 lbs
3 - 41 assisted pull ups
4 - Bike 3 minutes
5 - Shoulder press 45 reps at 45lbs
6 - 77 lunges each leg
7 - Biceps curls 40 reps at 15lbs
8 - Bike 3 min
9 - Triceps extensions 53 reps at 26lbs
10- Leg extensions 68 reps at 44lbs
11- Leg curls 51 reps at 33lbs
12- 146 sit ups (2 min)
13- 106 oblique crunches (2 min)
14- Stretch

[millenium girl]

Wednesday Sept. 14th, 2011

Brisk walk 4 miles
10' arm bicycle (level 3)

15 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 1'3", fastest 59".

Cool down: 250 abs and stretch

[millenium girl]

Thursday Sept. 15th, 2011

Brisk walk 4 miles

Pec deck
55x15
66x12
77x10

Vertical press
88x15
99x12
110x10

Lat pulldowns
66x15
88x12
99x10

Reverse lat pulldowns
75x15
95x12
110x10

Spider curls
20x12
22x10
26x8

Triceps pressdowns
65x15
75x12
80x8

Triceps reverse
65x15
75x12
80x8

Shoulder press
60x15
65x12
70x10

Stretch

Friday Sept. 16th, 2011

Brisk walk 2 miles

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

- squats
- arm bicycle
- pull ups
- sit ups
- push ups

Stretch

[millenium girl]

Monday Sept. 19th, 2011

2 miles walk

Smith machine flat
44x15
75x12
80x10
88x6

Chest press
55x12
66x10
77x10
88x8

Incline press
66x12
72x10
77x10
83x10

Cable crossovers
20x12
25x10
30x8
35x8

[millenium girl]

Wednesday Sept. 21st, 2011

20' stationary bike

100 push ups
100 squats
150 lunges (75 each leg)
300 abs

[millenium girl]

Friday Sept. 23rd, 2011

2 miles walk
5 min arm bicycle

Dumbbell curls
15x12
18x12
20x10
22x8

Triceps kickbacks
15x12
18x12
20x10
22x8

Pulley curls
45x15
53x12
65x10
75x8

Triceps reverse
44x15
53x12
65x12
75x10

Spider curls
18x15
20x12
22x12
26x8

Triceps pressdowns
65x15
70x12
75x12
80x8

[millenium girl]

Monday Sept 26th, 2011


20 sets of 5 pull ups, 10 push ups and 15 squats. Started at 15:21, finished at 15:47.

Cool down 250 abs and stretch.

[millenium girl]

Monday Sept 26th, 2011


20 sets of 5 pull ups, 10 push ups and 15 squats. Started at 15:21, finished at 15:47.

Cool down 250 abs and stretch.

[millenium girl]

Tuesday Sept 27, 2011

Tabata Intervals:

5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)

I did

- squats
- bike (135 rpm)
- pull ups
- sit ups
- push ups

Wednesday Sept 28, 2011

20 min circuit workout (light weights for max reps)

1. Smith machine - max in 1 min: 50 reps - 65lbs
2. Horizontal leg press - max in 1 min: 46 reps - 140lbs
3. Pull ups - max in 1 min: 26 (that's not good I know ...)
4. Bike 3 min
5. Military press - max in 1 min: 50 reps - 55lbs
6. Lunges - max in 1 min each leg: 73
7. Biceps curls - max in 1 min: 30 reps - 18lbs
8. Bike 3 min
9. Triceps extensions - max in 1 min: 45 reps - 26lbs
10.Leg extensions - max in 1 min: 64 reps - 44lbs
11.Leg curls - max in 1 min: 53 reps - 33lbs
12.Sit ups - 2 min: 105 reps
13.Crunches - 2 min: 136 reps
14.Stretch

[millenium girl]

Thursday Sept 29th, 2011

Tabata Intervals:

5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)

I did

- squats (16,15,19,19,19,19,20,19)
- bike
- pull ups (10,10,10,10,10,10,10,10)
- sit ups (22,25,26,26,26,26,26,25)
- push ups (21,22,22,23,23,23,23,23)

Friday Sept 30, 2011

4 miles walk and 20 sets of 5 pull ups, 10 push ups and 15 squats in 19 minutes.

I'm gonna take the week-end off and I will lift 3 times next week (Mon, Wed and Fri).

Friday Sept 30, 2011

4 miles walk and 20 sets of 5 pull ups, 10 push ups and 15 squats in 19 minutes.

I'm gonna take the week-end off and I will lift 3 times next week (Mon, Wed and Fri).

[millenium girl]

Monday Oct 3rd, 2011

4 miles walk

Chest and back

Smith Machine (flat)
65x10
75x10
79x10
88x8

Lat pulldowns
77x10
88x10
99x10
110x8

Vertical press
65x10
88x10
99x10
110x6

Reverse lat pulldowns
77x10
88x10
99x10
110x8

Incline press
65x10
77x10
88x8
99x8

Seated rows
77x10
88x10
99x10
110x8

Pec Deck
55x10
66x8
77x8
88x5

I didn't tell you guys but I made a bad fall on concrete the other day. I injured my hand and my forearm is killing me - particularly when pushing some weight, pulling is easier.

[millenium girl]

Tuesday Oct. 4th, 2011

4 miles walk

Seated lateral raises (machine)
33x12
38x10
44x8
49x8

Upright rows
40x12
45x10
50x10
55x10

Shoulder press
33x12
44x12
65x10
75x8

Rear delt flyes
22x10
24x10
26x8
33x6

Dumbbell shrugs
22x12
26x12
31x10
35x8

200 abs

[millenium girl]

Thursday Oct 6th 2011

Brisk walk 2 miles

Bis/Tris in supersets

Curling machine
22x15
33x12
44x10
55x10

Triceps pressdowns (V bar)
40x15
50x12
60x15
70x12

EZ bar curls
16x15
22x12
27x10
33x6

Triceps extensions
40x15
50x12
60x12
65x10

Spider curls
18x10
22x10
26x8
22x12

Dips
4 sets of 20

250 abs

[millenium girl]

Sunday Oct 9th 2011

5 min treadmill followed by Tabata intervals (20 sec of work followed by 10 sec of rest, repeated 8 times).

Squats (17,17,18,19,20,19,19,18)
Bike
Sit ups (23,23,25,25,24,23,24,23)
Pull ups (12,12,12,12,12,12,12,12)
Push ups (18,18,18,18,18,16,16,16)

Monday Oct. 10th 2011

3 miles walk

followed by 20 sets of 5 pull ups, 10 push ups and 15 squats in 18 min and 55 seconds.

[millenium girl]

Tuesday Oct 11th 2011

AM: 4 miles walk

PM: 30 min HIIT cardio (10' treadmill 15% incline, 10' arm bicycle, 10' stationary bike), 100 lunges and 300 abs

Stretch

Wednesday Oct 12th 2011


Smith Machine - max in 1 min: 45 reps at 65lbs
Horizontal leg press - max in 1 min: 59 reps at 140lbs
Pull ups - max in 1 min: 32 reps (pretty weak)
Bike 3 min
Military Press - max in 1 min: 58 reps at 55 lbs
Lunges - max in 1 min: 89 reps each leg
Biceps curls - max in 1 min: 35 reps with 15 lbs dumbbells
Bike 3 min
Triceps extensions - max in 1 min: 45 reps with 30lbs
Leg extensions - max in 1 min: 73 reps at 35lbs
Leg curls - max in 1 min: 40 reps at 35lbs
Sit ups 2 minutes
Crunches 2 minutes

Stretch

[millenium girl]

Thursday Oct 13th 2011

I did Tabata intervals again today (20 sec of work followed by 10 sec of rest repeated 8 times).

Squats (18,18,18,18,18,18,18,18)
Bike
Sit ups (22,22,24,23,24,25,26,24)
Pull ups (13,12,12,12,12,12,2,12)
Push ups (18,18,18,18,17,17,16,16)

Stretch

Friday Oct 14th 2011
I took it easy today
30 min HIIT cardio:

10 min treadmill
10 min elliptical
10 min arm bicycle

250 abs

[millenium girl]

Monday Oct. 17th 2011

4 miles brisk walk

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

Squats (24,23,22,22,22,22,22,22)
Pull ups (10,10,10,10,10,10,10,10)
Sit ups (25,25,25,25,25,25,25,25)
Push ups (20,20,20,20,20,20,20,20)

[millenium girl]

Monday Oct. 17th 2011

4 miles brisk walk

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

Squats (24,23,22,22,22,22,22,22)
Pull ups (10,10,10,10,10,10,10,10)
Sit ups (25,25,25,25,25,25,25,25)
Push ups (20,20,20,20,20,20,20,20)

[Wabbitt]

MG I admire your drive, dedication, and persistence. I've been kicked in the teeth a lot lately, but you inspire me to get up and keep going.

[millenium girl]

MG I admire your drive, dedication, and persistence. I've been kicked in the teeth a lot lately, but you inspire me to get up and keep going.
Thank you Wabbs, that means a lot to me. You're a newly wed but I'm pretty sure that you still like working out :) I need my daily dose of exercise, it's a good way to beat stress.

10 min treadmill

Shoulder press
22x15
33x12
44x12
66x10

Triceps pressdowns (V Bar)
50x15
60x15
65x10
70x10

Lateral raises (machine)
22x10
33x12
39x10
44x20

Triceps extensions (rope)
50x15
55x15
60x10
65x10

Rear delts flys (machine)
22x12
24x12
26x10
33x8

Reverse triceps
55x15
60x15
65x12
70x10

Shrugs
18x15
22x12
24x10
31x10

Dips
4 sets of 20 reps

Frontal raises
18x10
22x10
24x8
26x8

Wednesday Oct. 19th 2011

10 min treadmill
followed by kind of a fight gone bad

Smith machine max reps in 1 min 53 reps - 65 lbs
Horizontal leg press max reps in 1 min 56 reps - 165 lbs
Pull ups max reps in 1 min 30
Bike 3 min
Shoulder press max reps in 1 min 50 reps - 55lbs
Lunges max reps in 1 min - 80 each leg
Biceps curls max reps in 1 min - 40 reps - 15lbs
Bike 3 min
Leg extensions max reps in 1 min - 64 reps - 44lbs
Triceps dumbbell extensions max reps in 1 min - 60 reps - 22lbs
Situps 80 reps in 1 min
Reverse crunches 44 reps in 1 min

Stretch

[millenium girl]

Friday Oct 21st 2011

I'm gonna take this week-end off (I work both days anyway). The knee is swollen and I can't bend it. It sucks but I hit the gym earlier to do 12 sets of 8 pull ups, 10 push ups and 10 lat pulldowns (low weight: 70lbs). The slowest set was 1'20", the fastest 1'01".

Cool down 200 abs

[millenium girl]

Monday Oct 24th 2011

Tabata intervals

Warm up 5 min sit bike

followed by

- Pull ups
- Bike
- Sit ups
- Push ups
- Clean & Press

Cool down 5 min bike and stretch

[millenium girl]

Tuesday Oct. 25th 2011

Cardio only day:

- 10 minutes treadmill
- 10 minutes elliptical
- 10 minutes stationary bike

and 250 abs

[millenium girl]

Thursday Oct 27th 2011

My knee is less swollen and less sore.

Bike 3 minutes followed by Tabata intervals (20 sec of work followed by 10 sec of rest repeated eight times)

Squats (I took it easy on those, I don't want to force it on the knee): 19,19,19,19,19,20,20,20

Pull ups: 10,10,10,10,10,10,10,10

Sit ups: 20,20,20,20,20,24,24,24

Push ups: 24,24,24,22,22,22,22,20

Bike 3 min and stretch

[millenium girl]

Sunday Oct 30 2011

10 min stationary bike

Smith machine (flat)
65x12
75x10
80x8
83x6

Incline press
60x12
65x10
75x8

Lat pulldowns
75x12
88x10
99x8

Seated rows
75x12
88x10
99x8

Seated lateral raises (machine)
27x12
33x10
38x8

Upright rows
40x12
45x10
50x8

EZ bar curls
22x12
27x10
33x8

Spider curls
13x12
18x10
22x8

Triceps extensions
40x12
50x10
55x8

Triceps pressdowns (V-Bar)
50x12
60x10
70x8

150 abs

[millenium girl]

Sunday Oct 30 2011

10 min stationary bike

Smith machine (flat)
65x12
75x10
80x8
83x6

Incline press
60x12
65x10
75x8

Lat pulldowns
75x12
88x10
99x8

Seated rows
75x12
88x10
99x8

Seated lateral raises (machine)
27x12
33x10
38x8

Upright rows
40x12
45x10
50x8

EZ bar curls
22x12
27x10
33x8

Spider curls
13x12
18x10
22x8

Triceps extensions
40x12
50x10
55x8

Triceps pressdowns (V-Bar)
50x12
60x10
70x8

150 abs

Monday Oct 31 2011

5 min treadmill followed by a sort of a fight gone bad

- Pull ups - max reps in 1 min - 26
- Half squats - max reps in 1 min - 65 reps
- Military press - max reps in min - 45 reps @ 55lbs
- Elliptical 3 min
- Biceps curls - max reps in 1 min - 48 reps @ 15lbs
- Triceps extensions - max reps in 1 min - 50 reps @ 40lbs
- Calves - max reps in 1 min - 50 reps @ 55lbs
- 148 situps in 2 min
- 120 crunches in 2 min
- Elliptical 3 min

Stretch

[millenium girl]

Wednesday Nov 2nd, 2011

10 min HIIT stationary bike followed by 10 sets of 5 pull ups, 10 push ups and 15 squats. I started at 15:21 and finished at 15:32.

Cool down: 150 abs and stretch for IBTS.

[millenium girl]

Friday Nov 4th, 2011

10 min treadmill followed by Tabata Intervals (as usual 20 sec of work followed by 10 sec of rest, repeated 8 times)

Pull ups (10 each time)
Push ups (20/21/22/22/22/22/20/20)
Squats (19/20/22/22/23/24/23/24)
Sit ups (24/24/25/27/27/29/27/27)

Cool down, stretch

[millenium girl]

Monday Nov 7th 2011

Warm up 5 min treadmill and 5 min elliptical followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. At first I was aiming at 12 (I usually do 10 sets) but I was feeling pretty good and did 3 more. Started at 15:34 and finished at 15:54.

Cool down 5 min stationary bike and 200 abs, stretch.

[millenium girl]

Tuesday Nov 8th 2011

I did a "fight gone bad" today.

5 min stationary bike and max reps in one minute of bench press, prisoner squats, pull ups, 3 min elliptical, military press, lunges, biceps curls, triceps extensions, 3 min treadmill, leg extensions, adductors, 2 min situps, 2 min reverse crunches.

Bench press 50 reps @ 55lbs
60 body weight squats
32 pull ups
Shoulder press 56 reps @ 55lbs
82 lunges each leg
Biceps curls 45 reps @ 22lbs
Triceps extensions 40 reps @ 22lbs
Leg extensions 75 reps @ 35lbs
Adductors 71 reps @ 45lbs
Sit ups 78 reps in 2 min
Reverse crunches 80 reps in 2 min
Stretch

[GRIM]

stronger than me d:

[Big B]

Wow, pressing 55lbs for 50 is pretty impressive for a female!

[millenium girl]

Wow, pressing 55lbs for 50 is pretty impressive for a female!

Thank you K! Genetic Freak is my source of inspiration, he's a marine and trains like a beast!

Yesterday's workout was a 5.5 miles walk followed by 80 push ups, 80 split squats, 80 lunges each leg and 300 abs.

My knee is swollen again and I won't hit the gym until Monday.

[millenium girl]

Monday Nov 14th 2011

30 min stationary bike
5 min stairclimber
10 min treadmill

100 push ups
100 dips
200 abs

[millenium girl]

Thursday Nov 17th 2011

Warm up 15 min stationary bike 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 ps (25,26,26,27,27,27,27,26)
Elliptical (8x2 min)
Clean & Press (22,25,25,25,26,26,25,26)
Sit ups (15,17,17,17,17,18,20,20)

Cool down 5 min stationary bike and stretch

Friday Nov 18th 2011

Friday = fight gone bad day!

Brisk walk 4 miles

Bench press - max reps in 1 min: 50 @ 65lbs
Prisoner squats - max reps in 1 min: 55
Pull ups - max reps in 1 min: 36
Elliptical 2 min
Shoulder press - max reps in 1 min: 62 @ 55lbs
Lunges - max reps in 1 min: 82 each leg
Biceps curls - max reps in 1 min: 45 @ 22lbs
Stationary bike 3 min
Leg extensions - max reps in 1 min: 66 @ 35lbs (I took it easy b/c my knee is sore)
Triceps extensions - max reps in 1 min: 40 @ 30lbs
Sit ups 115 reps in 2 min
Reverse crunches 82 reps in 2 min

Stretch

[millenium girl]

Monday Nov 21st 2011

Today I did 10 min treadmill and 10 min elliptical followed by 20 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 59", fastest 57".

[millenium girl]

Wednesday Nov 23rd 2011

Tabata intervals today (20 sec of work followed by 10 sec of rest repeated eight times)

Warm up 15 min elliptical

Pull ups (10,11,11,11,11,11,11,11)
Push ups (25,25,25,25,26,26,26,26)
Stationary bike
Squats (22,22,22,22,22,22,22,22)
Sit ups (25,25,25,25,25,25,25,25)

Cool down 5 min elliptical, stretch

[millenium girl]

Friday Nov 25th 2011

Warm up 10 min elliptical

followed by

- Bench press - max reps in 1 min - 55 @ 65lbs
- Squats - max reps in 1 min - 64 reps
- Pull ups - max reps in 1 min - 40 reps
- Elliptical 1 min
- Military press - max reps in 1 min - 52 @ 45lbs
- Lunges - max reps in 1 min - 76 each leg
- Pulley curls - max reps in 1 min - 50 @ 40lbs
- Elliptical 1 min
- Leg extensions - max reps in 1 min - 63 @ 44lbs
- Triceps pressdowns - max reps in 1 min - 40 @ 35lbs
- Sit ups - max reps in 2 min - 143
- Crunches - max reps in 2 min - 90

Start at 15:22 Finish at 15:45

Cool down / Stretch

[millenium girl]

Monday Nov 28th 2011

Warm up 10 min elliptical

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

Pull ups - 10,12,11,11,11,11,11,10
Push ups - 27,28,28,28,28,28,28,28
Elliptical/stationary bike 8 times 2 min
Squats 25,25,25,25,25,25,25,25
Sit ups 22,22,22,22,22,22,22,22

Cool down - Stretch

Start 15:21
Finish 16:05

[millenium girl]

Wednesday Nov 30th 2011

20 min HIIT stationary bike

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

[millenium girl]

Friday December 2, 2011

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

[millenium girl]

Monday Dec 5th, 2011

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

[millenium girl]

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

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

[millenium girl]

Thursday Dec 8th, 2011
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

Friday Dec 9th, 2011

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

- 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

[millenium girl]

Monday Dec 12th 2011

30 min treadmill followed by

100 squats
100 push ups
100 dips
200 abs

[millenium girl]

Wednesday Dec 14th 2011

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

[millenium girl]

Thursday Dec 15th, 2011

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

Friday Dec 16th, 2011

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

Fastest set 54"
Slowest set 57"

[GRIM]

do a set for me

[millenium girl]

do a set for me
Will do, boss. Working out with you has always been a dream for me since the day I joined your board :)

Monday Dec. 19th, 2011


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

[millenium girl]

Tuesday Dec 20th 2011

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

Wednesday Dec 21st 2011

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

[millenium girl]

Thursday Dec 22nd 2011

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.

[millenium girl]

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).

[millenium girl]

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

[millenium girl]

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

[millenium girl]

Monday Jan 9th 2012

15 min stationary bike followed by Tabata intervals (20 sec of work followed by 10 sec 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

[millenium girl]

Tuesday Jan 10th 2012

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

Wednesday Jan 11th 2012

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 - 15:40:33

Cool down and stretch

[millenium girl]

Thursday Jan 19th 2012

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

[millenium girl]

Sunday Jan 22nd 2012

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

[millenium girl]

Monday Jan 23rd 2012

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

[millenium girl]

Monday Jan 23rd 2012

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

[millenium girl]

Wed Jan 25th 2012

AM: on an empty stomach: 2x50 jumping jacks, 20 min stationary bike, 100 sit and reach, 100 window wipers.

PM: 5 min treadmill followed by 15 sets of 5 pull ups, 10 push ups and 15 prisoner squats.
Stretch

Start 15:03:02
Finish 15:18:09

[millenium girl]

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

[millenium girl]

Monday Jan 30th 2012

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

[millenium girl]

Tuesday Jan 31st 2012

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

[millenium girl]

Thursday Feb 2nd 2012

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
- elevated feet push ups 60
- low pulley curls 35 @ 30lbs
- triceps extensions 38 @ 30lbs
- crunches 52 reps
- reverse crunches 47 reps

cool down and stretch

[GRIM]

you are doing the same weight i do on my chest presses! i however can not do them that amount of times!

[millenium girl]

you are doing the same weight i do on my chest presses! i however can not do them that amount of times!
You're doing great GRIM. I would never be able to work out like you after a stroke. You're awesome (a fighter I told you).
My chest is still sore from yesterday's workout :D

5' treadmill and 5' elliptical followed by Tabata intervals (20" of work followed by 10" of rest repeated 8 times)

- pull ups (12/12/12/12/11/11/10/10)
- push ups (24/24/24/24/24/24/24/24)
- squats (20/20/20/21/21/21/21/21)
- sit ups (20/20/20/20/20/20/20/20)
- sprints on the recumbent bike and the elliptical in between sets (1'x8)

Stretch

[millenium girl]

Monday Feb 6th 2012

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

Fastest set 51"

Stretch

Tuesday Feb 7th 2012

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

[millenium girl]

Wednesday Feb 8th 2012

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.

[millenium girl]

Wednesday Feb 8th 2012

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.

Thursday Feb 9th 2012

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

[millenium girl]

Friday Feb 10th 2012


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

[millenium girl]

Monday Feb 13th 2012

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

[millenium girl]

Tuesday Feb 14th 2012

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

Wednesday Feb 15th 2012

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

[millenium girl]

Feb 21st 2012

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

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


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


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

[millenium girl]

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

[millenium girl]

I landed in my tiny dull country earlier today. Jet lag sucks, I couldn't sleep on the plane.
Back to the gym now ....

5 min treadmill

Vertical chess press
75x12
85x12
95x12

Lat pulldowns
60x12
70x12
80x8

Horizontal leg press
140x12
165x12
190x12

Pull ups
3 sets of 12

200 abs

Thursday March 22, 2012

5 min elliptical

Military press
55x15
65x12
70x10

Triceps pressdowns
45x15
50x12
55x10

Spider curls
18x15
20x12
22x8

Dumbbell press
20x15
22x12
26x8

Pulley curls
20x15
28x12
30x10

Triceps extensions
22x15
26x12
31x10

Abs 175

Going back to body weight exercises tomorrow. My whole body aches when I lift, I guess I'm too old for that ... and I'm not talking about good pain or soreness ... I have tendon issues and such.

[millenium girl]

Friday March 23rd 2012

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

Start 16:54:58
Finish 17:05:42

Stretch

[millenium girl]

Monday March 26th 2012

15 min elliptical

Chest/back

Bench press
65x12
70x10
75x10

Vertical chest press
85x12
95x10
110x10

Pec Deck
55x12
65x10
75x10

Lat pulldowns to the front
60x12
70x10
80x10

1 arm rows
25x12
30x10
35x10

Seated rows
50x12
60x10
80x10

100 crunches


I was planning on doing Tabata intervals today but I'll do them tomorrow ....

[millenium girl]

Tuesday March 27th 2012

15 min treadmill folllowed by Tabata intervals - 20 sec of work followed by 10 sec of rest repeated 8 times - of

- Pull ups - 11/11/11/11/11/11/11/11
- Elevated feet push ups - 21/22/24/24/24/24/24/24
- Squats - 20/22/22/22/22/24/25/24
- Sit ups - 22/22/22/22/22/22/22/22
- Sprints of 2 min on the elliptical in between sets

Start 2:59:03
Finish 3:45:17

Cool down and stretch

Wednesday March 28th 2012

5 min treadmill and 5 min elliptical

Shoulders/tris

Shoulder press
55x15
70x12
80x10

Triceps pressdowns
30x15
40x12
45x10

Single arm lateral raises
13x15
15x12
18x10

Triceps reverse
30x15
40x12
44x10

Barbell shrugs
65x15
75x15
85x15

Upright rows
40x15
50x12
60x10

150 abs

Cool down and stretch

[millenium girl]

Thursday March 29th 2012

10 min treadmill followed by 15 sets of
- 5 pull ups
- 10 push ups
- 15 body weight squats

Slower set 52"
Fastest 50"

Stretch

[millenium girl]

Friday March 30th 2012


5' elliptical

Low pulley curls
22x50
30x20
40x15

Triceps extensions
22x20
26x15
30x15

Spider curls
12x20
13x15
15x15

Triceps pressdowns
30x30
40x20
45x20

Dumbbell wrist curls
15x30

Wrist rollers
15x30

[millenium girl]

Monday April 2nd 2012

20' HIIT cardio (stationary bike)

Chest

Pec Deck
65x15
75x12
88x10

Bench press
75x15
85x12
90x10

Vertical press
85x15
95x12
110x8

Pull Overs
26x15
31x12
35x10

I hurt my back a bit when benching ... It would help if I had a spotter sometimes.

[millenium girl]

20 min stationary bike followed by 15 sets of 5 pull ups, 10 push ups and 15 body weight squats.

[millenium girl]

15' treadmill

Shoulders/tris

Shoulder press
60x15
70x12
75x10

Triceps kick backs
20x15
22x12
26x10

Single arm lateral raises
15x15
18x12
20x8

Triceps push downs
45x15
55x12
65x10

Reverse flyes
13x15
15x12
18x10

Triceps reverse
45x15
55x12
60x10

Dumbbell shrugs
22x15
26x12
30x14

Stretch

[millenium girl]

Friday April 6th 2012

Tabata Intervals (20 sec of work followed by 10 sec of rest repeated eight times)

- squats (21/21/21/23/23/23/23/23)
- pull ups (10/11/11/11/11/11/11/11)
- elevated feet push ups (22/23/23/24/24/24/24/24)
- sit ups (20/22/21/22/23/23/23/24)
- treadmill 2' x 8 (in between sets)

[millenium girl]

Monday April 9th 2012

30 min stationary bike
300 abs

Tuesday April 10th 2012

15 min treadmill and 5 min elliptical

Chest

Pec deck
35x25
45x20
55x20

Smith Machine
55x20
65x15
70x15

Pull overs
26x25
31x20
35x15

Vertical press
55x25
65x20
75x20

Stretch

I know that this workout might look a bit strange but I'm gonna do high reps with light weights for a couple of weeks and see how this goes.

[millenium girl]

Wednesday April 11th 2012

5' elliptical

Pull ups
- 15
- 12
- 10

Lat pulldowns
65x12
70x12
75x8

Reverse lat pulldowns
65x12
70x12
75x10

Seated rows
60x15
70x12
80x8

150 abs

Stretch

[millenium girl]

15' treadmill

Shoulders/tris

Dumbbell press
20x15
22x12
26x10

Triceps extensions
26x15
31x12
35x10

Upright rows
44x15
55x12
65x10

Triceps pressdowns
45x15
50x12
60x10

Shrugs (using the smith machine)
75x15
85x12
100x10

Triceps kick backs
20x10
22x10
24x10

Stretch

I find it really hard to do dumbbell presses without a spotter. I'm gonna go back and use the (shoulder press) machine again ....

Friday April 13th 2012

15' stationary bike

Bis and legs

Low pull curls
25x15
35x15
40x10

Spider curls
18x15
20x12
22x10

Hammer curls
20x15
22x12
26x10

Wrist curls
20x20
22x15
26x12

Horizontal leg press
165x15
170x15
190x12

Leg extensions
45x20
55x15
65x12

Calves (using the horizontal leg press)
90x25
115x25
140x20

Stretch

[millenium girl]

Monday April 16th 2012

This week is gonna be hectic and I'll hit the gym during my lunch break. I'll have a Shakeology PWO (better than lunch if you ask me).


15 min treadmill

Chest and abs

Bench press
50x20
65x15
75x10

Vertical press
77x15
88x12
99x10

Pec Deck
65x12
75x10
88x8

200 abs (crunches, oblique crunches, sit ups, leg raises)

I'm gonna stick to light weights for now ...

Tuesday April 17th 2012

15 min treadmill

Back

Lat pulldowns to the front
70x15
80x12
90x8
100x3 (couldn't do more)

Seated rows
60x15
70x12
80x5
90x5

Pull ups
15
15
15

One arm rows
26x12
31x12
35x10

Stretch

[millenium girl]

10' stationary bike, 5' treadmill and 5' arm bicycle

Shoulders

Reverse pec deck
35x20
45x20
55x15
75x10

Shoulder press (machine)
55x15
70x12
80x10
85x8

Shrugs (at the decline chest press)
65x15
85x15
100x12
115x10

Single dumbbell frontal raises
18x15
20x12
22x12
26x12

200 abs

Cool down 5' arm bicycle

[millenium girl]

10' stationary bike
15' treadmill
20 jumping jacks

100 dips (between chairs)
100 push ups
100 lunges (50 each leg)
200 abs

Friday April 20th 2012

Warm up 10' stationary bike and 5' arm bicycle

Bis and tris

Dumbbell preacher curls
13x15
15x12
18x10
20x8

Cable pushdowns
35x15
45x10
55x10
65x6

Hammer dumbbell curls
15x15
18x12
20x10
22x8

Reverse cable pushdowns
45x15
55x10
65x10
70x6

Spider curls
18x12
20x10
22x8
26x6

Triceps dumbbell extensions
24x12
26x10
31x8

Wrist curls
13x15
15x12
18x10
20x8

Stretch

Taking the next couple of days off ...

[millenium girl]

15 min treadmill

Chest/back (in supersets)

Bench press (flat)
60x12
65x12
75x10

Lat pulldowns to the front (wide grip)
65x12
70x12
80x12

Vertical press
77x12
99x12
110x10

Reverse lat pulldowns
75x12
80x12
90x10

Pec Deck
65x12
75x10
85x10

One arm dumbbell rows
26x12
31x10
35x10

Stretch

The reverse lat pulldowns kill my left elbow (I have a golfer's elbow again ....).

Tuesday April 24th 2012

10 min stairclimber

Tabata intervals (you know the drill -- 20 sec of work followed by 10 sec of rest repeated 8 times)

Pull ups (10/11/11/11/11/12/12/12)
Push ups (21/22/24/24/25/25/25/25)
Bike (8 sprints of 2 min)
Air squats (20/22/22/23/24/23/23/24)
Abs (20/20/22/20/21/25/23/20)

Stretch

[millenium girl]

Wednesday April 25th 2012

15 min treadmill

Shoulders/tris

Dumbbell press
18x15
20x12
22x12

Triceps pushdowns
45x15
60x10
75x10

Military press
70x15
80x12
85x8

Triceps extensions (one dumbbell)
26x20
31x12
35x10

Upright rows
55x15
65x12
75x10

Triceps reverse
65x15
75x10
80x8

Stretch

Thursday April 26th 2012

I was supposed to do biceps today but my wrist was so sore that I could barely hold a sheet of paper in my hand. I hit the legs instead. I kept it light.

5' elliptical
10' treadmill

Horizontal leg press
140x15
165x12
190x12

Leg extensions
45x20
55x15
77x12

Lying leg curls
45x12
55x10
65x6

Calves (at the horizontal leg press)
115x25
140x20
160x20

Stretch

[millenium girl]

Friday April 27th 2012

15' treadmill

Bis (I kept it light because of the pain)

Pulley curls
22x20
25x15
30x12

Spider curls
18x12
20x10
22x10

Wrist curls
20x15
22x12
24x10

Hammer curls
20x15
22x12
26x10

[millenium girl]

Monday April 30, 2012

Power walk (5 miles) and 200 abs

Tuesday May 1st, 2012

10' treadmill

Chest

Smith Machine
55x12
65x12
75x10

Chest Incline
55x12
61x12
65x12

Cable crossovers
45x12
55x12
65x10

Vertical Chest Press
88x15
99x12
110x12

Wednesday May 2nd, 2012

Back

Seated rows
65x15
85x12
95x10

One arm rows
22x15
45x10
55x10

Lat pulldowns to the front (narrow grip)
65x15
75x10
85x8

Hyperextensions
15,12,12,12

Pull ups
2 sets of 10

300 abs

[millenium girl]

Thursday May 3rd 2012

5' treadmill

Standing one arm cable curls
10x15
15x15
20x15
25x12

Cable Triceps pressdowns
60x15
70x15
80x12
85x12

EZ bar curls
16x15
22x15
27x12
33x8 (very cautious because of the wrist issues)

Cable triceps extensions
40x15
50x15
60x12
65x10

Hammer curls
13x15
18x12
22x12
26x8

Triceps reverse
55x15
65x12
70x10
75x8

[millenium girl]

Friday May 4th 2012

Power walk 30'

Military press
22x15
35x12
45x10
55x8

Rear delt flyes
22x15
24x12
33x10

Dumbbell shrugs
18x15
22x12
26x10

Upright rows
45x15
50x12
55x10
60x8

15' treadmill