MG's Log

[millenium girl]

Monday Feb 16, 2009

I just heard from the doc that I have a bad sinus infection but that won't stop me from hitting the gym.

Squats
44x15
88x12
101x12

Bent Over Rows
66x15
77x12
88x12 (Personal Best)

Leg Curls
39x30

Barbell Curls
44x10
44x10
44x10

Wednesday Feb 18, 2009

Deadlifts
44x12 (warm up set)
77x12
88x12
132x10 (personal best)
I had to do rest-pause for the last 4 reps but I'm glad I could lift heavier than 110lbs

Military Press
44x15
77x12
90x10

Good Mornings
60x20
80x12
85x10

Abs

[GRIM]

Better than a lot of guys!

[Bunny]

Thanks for sharing... it looks good.:)

Nice dead lifts... for some reason I just slack on those.:D

It's all real good.

What is good mornings??

[millenium girl]

Thank you, Grim :)

Bunny, the Good Mornings is this Good Mornings Exercise | Erector Spinae Workout Exercises (http://www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Good+Mornings&table=exercises&id=49)

I do it at the high pulley though b/c of my shoulder issue.

[GRIM]

I like good mornings, do them most every time I work low back. Use dumbbells though. ;)

[millenium girl]

Friday Feb. 20, 2009


Bench Press
44x20 (warm up set)
79x12
88x10
101x10

Incline Press
66x12
88x10
99x10

Tris (pulley) extensions
65x15
75x10
80x10

Weighted dips
44x30

Tris pressdowns
80x15
85x15
95x15

Grim, I never used dumbells to do good mornings but it's something that I will try.

[Bunny]

Very impressive keep up the good work MG!:D

[Rhiannon]

Wow, MG your like Wonder Woman :D

[millenium girl]

Monday Feb 23, 2009

I felt really sick today (sore throat, fever), I didn't get much sleep either (got back from work at 11:45PM yesterday and was back at work this morning at 7). I thought of skipping the gym alltogether but I'm on cycle and my muscles are kinda shrinking :(

Box Squats
44x12
88x12
101x12
105x12

Leg Curls
10x33
10x39
10x39

Bent Over Rows
77x12
88x12
99x12

Pulley Curls
40x12
60x12
70x12

I took a pic with my webcam yesterday night and my arms look skinny. If anybody here has a good biceps routine for me, I'm all ears ;)

[GRIM]

I took a pic with my webcam yesterday night and my arms look skinny. If anybody here has a good biceps routine for me, I'm all ears ;)
Bump, me 2

[Wabbitt]

Me three! I wish my arms would grow:(

[buffalo]

I took a pic with my webcam yesterday night and my arms look skinny.

Bump, me 2

Me three! I wish my arms would grow:(

:rolleyes: I bet all 3 of you have bigger arms than mine. :(

[Rhiannon]

:rolleyes: I bet all 3 of you have bigger arms than mine. :(


:omg Dont worry, your arms would be bigger than mine :(

[millenium girl]

Where are your pics, folks? I won't post mine until I'm bigger ;)

[Wabbitt]

Where are your pics, folks? I won't post mine until I'm bigger ;)

I've posted mine...so has Grim. You are the holdout;) Come on...post them up!!!:D

[millenium girl]

I've posted mine...so has Grim. You are the holdout;) Come on...post them up!!!:D
No, GRIM saw mine .. my arms are lagging :(

Wednesday Feb 25, 2009

Not sure it was a good idea to hit the gym. I felt crappy, didn't sleep much, spent most of the night coughing and sneezing.

Deadlifts
44x15 (warm up set)
88x10
110x10
132x10

Military Press
44x12
44x12
66x12
88x10

Good Mornings
60x12
70x12
85x12
90x10

Abs

I left the gym completely drained ....

[Wabbitt]

What does your split look like? You probably posted it somewhere, but I must have missed it. How many days a week do you train?

[millenium girl]

What does your split look like? You probably posted it somewhere, but I must have missed it. How many days a week do you train?
It's a 3-day split

Day 1
Squat: 3 sets at 12-15 reps
Bent Over Rows: 3 sets at 12-15 reps
Leg curls: 3 sets at 12-15 reps
Barbell curls: 3 sets at 12-15 reps

Day 2
Deadlifts: 3 sets at 12-15 reps
Military Press: 3 sets at 12-15 reps
Good Mornings: 3 sets at 12-15 reps
Abs

Day 3
Flat Bench Dumbell Press: 4 sets at 12-15 reps
Incline Barbell Press: 3 sets at 12-15 reps
Tricep Extensions: 3 sets at 12-15 reps
Skull Crushers: 3 sets at 12-15 reps

I switched some exercises for another b/c of a shoulder injury but peter (my coach) is gonna adapt the routine later this week.

[buffalo]

Where are your pics, folks? I won't post mine until I'm bigger ;)

I have pics on my profile...

or were you just talking about bicep pics?

[millenium girl]

A lousy pic of one of my arms taken earlier with my webcam .. I told you that I have skinny arms :(

http://www.enhancegenetics.com/imagehosting/28249a70bff9ee8a.jpg

[Bunny]

I think your arm looks nice.... very nice!;)
:D

[Gator]

Wow MG you are kicking ass. I hope you fill better soon so you can feed the beast with in

[Wabbitt]

Well, the arm is looking good...but that camera blows;)

[millenium girl]

Thanks, guys, what I need is a guy with a digital camera ;)

Friday Feb 27, 2009

Flat Bench
44x20 (warm up set)
88x12
88x10
101x10

Incline Press
77x12
88x12
99x12

Triceps pressdowns
70x30
80x25
90x20

Triceps extensions
70x30
80x25
90x20

This is the last day of the 1st phase of the routine that pete gave me.
Phase 2 is gonna look a bit different:

Day 1
Squats
Bench Press
Military Press
Deadlifts
3 sets at 12 reps

Day 2
Push ups
Bent Over Rows
Leg Curls
Dumbell curls
Triceps pressdowns
4 sets at 12 reps

Day 3
Full body

Prisoner squats
Inverted rows
Alternating lunges with dumbells
Lateral raises
Dumbell flyes on flat bench
Hyperextensions
Pike sit up
Hanging leg raises
Cable crossovers
Clean & Press
1 set at 10 reps in 3 rotations to equal 300 reps

[Wabbitt]

Very nice...looks like he's going to start working your butt off now;)

[millenium girl]

Very nice...looks like he's going to start working your butt off now;)
The goal is to continue my strength gains with the basics, and bump my metabolism up a bit with as little cardio as possible.. I'll need to increase my protein intake, as well as my healthy fats (that's what pete told me and he knows what he's doing, he's a natural NPC competitor and a Personal Trainer). His method made me strong already and it's fun!

[Bunny]

Looks like you are doing good and it's good that you trust him, he must know what he is doing!!

Keep up the good work and keep posting, and when you get yourself a camera post more pictures you look great!:p

[millenium girl]

Monday March 2, 2009

Today is Day 1 of the next phase of my routine! I'm really excited
I'm still not feeling too well but there is no way I can skip the gym ..

Squats
44x12 (warm up set)
66x12
88x12
101x12

Bench Press
66x12
88x12
101x12

Military Press
44x12
66x12
88x12

Deadlifts
110x12
121x12
132x10 (couldn't do more than 12)

[millenium girl]

Wednesday March 4, 2009

Push ups
4 sets of 12

Bent over rows
88x12
99x12
99x12
99x12 (I have lower back pain and I think that I should take lighter weights for the bent over rows)

Leg curls
28x12
33x12
39x12
39x12

Dumbell curls
22x12
22x12
22x12
22x12

Triceps pressdowns
60x12
80x12
90x12
95x12

[bighunanballs]

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

ha, I kid... lookin good MG

[buffalo]

are these weights in kilograms? :confused:

[millenium girl]

are these weights in kilograms? :confused:
No, they are in lbs. I use an online converter to convert the kilograms into lbs. That's why some weights might look a bit weird :eek:

I survived Day 3 of the next phase of my routine.
Here is what I did:

Prisoner squats
Inverted rows
Alternating lunges with dumbells (using 22lbs dumbells)
Lateral raises (not going heavier than 55lbs)
Dumbell flyes on flat bench (using 22lbs dumbells)
Hyperextensions
Pike sit up
Hanging leg raises
Cable crossovers (40lbs)
Clean & Press
I did 1 set at 10 reps of each exercise without rest and then I repeated it 3 times to equal 300 reps. It was kinda fun especially the inverted rows which I had never done before (I almost slapped a guy who was dreaming and calling on his cellphone in the squat cage. I told him to get lost and get back only if he was ready to work out)

[millenium girl]

Monday March 9, 2009

Squats
44x12 (warm up set)
88x12
110x12
119x12

Bench Press
88x12
101x12
106x12

Military Press
66x12
88x12
99x9 (all my strength was gone ...)

Deadlifts
88x12
110x12
132x12

I saw the doc earlier and she says that I have a sinus infection again. I'm on sick leave until the end of the week. I can't skip the gym though, ....... can I?

[buffalo]

I saw the doc earlier and she says that I have a sinus infection again. I'm on sick leave until the end of the week. I can't skip the gym though, ....... can I?

if you have the energy for it, stick it out... ;)

[millenium girl]

if you have the energy for it, stick it out... ;)
I can't eat properly and my energy levels are low but I'll feel terribly guilty if I skip the gym (hitting the gym 3 days a week like I do isn't enough for me, I used to go 5 times a week not so long ago) :confused:

Wednesday March 11, 2009

Push ups
4x12

Bent Over Rows
88x12
99x12
99x12
99x12

Leg Curls
33x12
33x12
39x12
41x12

Dumbell Curls
22x12
24x12
24x12
26x10

Tris Pressdowns
80x12
90x12
95x12
95x10

I felt really better today, probably b/c I'm on sick leave and that I can rest more. Rest must be the key

[millenium girl]

Gotta love those 300 reps ....

Prisoner squats
Inverted rows
Alternating lunges with db (using 26lbs dumbells)
Lateral raises (I did seated lateral raises at the machine this time)
Dumbell flyes (22lbs)
Hyperextensions (with a 11lbs plate in the end)
Pike sit-ups
Hanging leg raises
Cable crossovers (40lbs)
Clean & Press

1 set at 10 reps in 3 rotations without rest .. I was drained when I left the gym.

[millenium girl]

Monday March 16, 2009

Squats
44x12 (warm up set)
88x12
101x12
119x12

Bench Press
44x12
88x12
101x12
101x12 (at this time, I'm glad I had a spotter b/c my wrists were killing me ...)

Military Press
66x12
77x12
88x12
99x10 (I couldn't do more than 9 last week ..)

Deadlifts
88x12
110x12
132x12 (I thought I wouldn't be able to do the 12 reps but then I remembered what any1 said .. it's pushing with your legs .. and I made it!)

[Wabbitt]

Nice work MG...you are really making a LOT of progress! Very strong workout.

[Gator]

I agree you are killing it good job

[millenium girl]

Thank you, guys :)

Wednesday March 18, 2009

Push ups
4x12

Bent Over Rows
44x12 (warm up set)
88x12
99x12
105x12 (Personal Best)

Leg Curls
33x12
33x12
39x12
41x12

Dumbell Curls
22x12
24x12
26x12
26x12 (cheating to complete the last two)

Tris Pressdowns
70x12
90x12
95x12
100x12

Every time I leave the gym, I wish I could take a nap .. I'm sooooo sleepy .. perhaps b/c my carb intake is low.

[Wabbitt]

Low carbs will definitely leave you feeling a little run down and tired. Nice workout...100 pound tri pressdowns? Wonder it doesn't lift you off the ground:p Heck you don't weigh much more than that!

[millenium girl]

Wonder it doesn't lift you off the ground:p Heck you don't weigh much more than that!

There is usually a guy there to help me keep my feet on the ground lol .. same for weighted dips when I use the machine, I need somebody to apply a lot of pressure on my shoulders or I'd take off :eek:

Friday March 20, 2009

Today is the .. 300 reps day ... Glad I hit the gym earlier, there were only a couple of people there, which makes it easier when you do a circuit.

Prisoner squats
Inverted rows
Alternating lunges with db (using 26lbs dumbells)
Lateral raises
Dumbell flyes (24lbs)
Hyperextensions (with a 11lbs plate in the end)
Pike sit-ups
Hanging leg raises
Cable crossovers (50lbs for the last 10 reps)
Clean & Press

as usual 10 reps in 3 rotations without rest

I felt more energetic today (probably b/c I slept better last night).

[millenium girl]

Yesterday, I woke up with back pain and it's not over yet ... but skipping the gym isn't an option.

Monday March 23, 2009

Squats
66x12 (warm up set)
88x12
110x12
119x12

Bench Press
88x12
101x12
110x12

Military Press
66x12
88x12
99x10

Deadlifts
101x12
132x12
132x12

Back pain isn't worse but I couldn't go deep when squatting.

[Rhiannon]

Your like a SuperWoman, honestly, my workout is about a 3rd or even a quarter of what you do :( Nowhere near anything like that for prob about a few years lol

[millenium girl]

Your like a SuperWoman, honestly, my workout is about a 3rd or even a quarter of what you do :( Nowhere near anything like that for prob about a few years lol
I'm not a SuperWoman, Rhiannon. Most women don't train for strength like I do. I started years ago with HST. I have never been the fitness or figure type anyway. I'm too "big boned" for that, I have curves and I used to be overweight when I was 14. You can do it. All it takes is motivation and dedication and I'm sure you have plenty of those :) I'm here to help you if needed. I'm never far away, you can hit me up by PM or on messenger.

Tuesday March 24, 2009

Push ups
4x12

Bent Over Rows
44x15 (warm up set)
88x12
99x12
106x12

Leg Curls
33x12
39x12
41x12
41x12

Dumbell Curls
24x12
26x12
26x12
26x12 (can't go higher without cheating)

Tris Pressdowns
70x12
80x12
95x12
105x10

I did 3 sets of seated calves to end my session and stretched really well afterwards.

[millenium girl]

Monday March 30, 2009

I wore a lifting belt for the first time today to support my back.

Squats
44x12 (warm up set)
88x12
110x12
119x12

Bench Press
88x12
101x12
110x12

Military Press
66x12
88x12
88x12

Deadlifts
88x12
99x12
110x12 (I didn't go heavier today b/c of my back issues)

[millenium girl]

Wednesday April 1, 2009

Push ups
4x12

Bent Over Rows
44x20 (warm up set)
88x12
99x12
108x12

Leg Curls
33x12
39x12
41x12
41x12

Dumbell Curls
22x12
24x12
26x12
26x12

Tris Pressdowns
70x12
80x12
95x12
105x12

I did bis and tris in superset and my arms were really pumped when I left the gym.

[millenium girl]

Friday is 300 reps day, gotta love those!

Prisoner squats
Inverted rows
Alternating lunges with db (using 26lbs dumbells)
Lateral raises
Dumbell flyes (24lbs)
Hyperextensions (with a 11lbs plate in the hands)
Pike sit-ups
Hanging leg raises
Cable crossovers (50lbs for the last 10 reps)
Clean & Press

as usual 10 reps in 3 rotations without rest

[millenium girl]

Monday April 6, 2009

Squats
44x20(warm up set)
75x12
88x12
110x12

Bench Press
88x12
99x12
106x12

Military Press
44x12
77x12
99x12

Deadlifts
88x12
132x12
143x12 (personal best)

My arms and shoulders were really pumped when I left the gym .. and so were my harmstrings

[millenium girl]

Wednesday April 8, 2009

Push ups
4x12

Bent Over Rows
44x20 (warm up set)
88x12
99x12
110x12 (personal best)

Leg Curls
33x12
39x12
39x12
44x12

Dumbell Curls
22x12
24x12
24x12
24x12

Tris Pressdowns
70x12
85x12
95x12
100x12

Monday April 13, 2009

Squats
44x12 (warm up set)
88x12
110x12
119x12

Bench Press
88x12
101x12
106x12

Military Press
66x12
99x12
110x12 (Personal Best)

Deadlifts
88x12
132x12
143x12

[millenium girl]

Wednesday April 15, 2009


Push ups
4x12

Bent Over Rows
44x20 (warm up set)
88x12
99x12
110x12

Leg Curls
33x12
39x12
39x12
44x12

Bicep Curls (used the curling machine today)
44x12
55x12
66x12
77x12

Tris Pressdowns
70x12
85x12
95x12
105x12

[millenium girl]

Friday April 17, 2009

Friday is circuit training day!

Prisoner squats
Seated rows (121lbs)
Alternating lunges with db (26lbs dumbells)
Lateral raises
Pec deck (99lbs)
Hyperextensions (with a 11lbs plate in the hands)
Pike sit-ups
Hanging leg raises
Cable crossovers (55lbs for the last 10 reps)
Clean & Press

as usual 10 reps in 3 rotations without rest

[Big B]

what's prisoner squats?

[millenium girl]

what's prisoner squats?

Prisoner squat: http://www.ronjones.org/Coach&Train/...-Prisoner.html

Monday April 20, 2009

Squats
66x12
88x12
110x12
I should wear a lifting belt. After the second set, I felt a sharp pain in my lower back.

Bench Press
88x12
110x12
115x12 (personal best)

Military Press
44x12
88x12
99x12

Deadlifts
110x12
132x12
139x12

[Big B]

Prisoner squat: http://www.ronjones.org/Coach&Train/...-Prisoner.html

Monday April 20, 2009

Squats
66x12
88x12
110x12
I should wear a lifting belt. After the second set, I felt a sharp pain in my lower back.

Bench Press
88x12
110x12
115x12 (personal best)

Military Press
44x12
88x12
99x12

Deadlifts
110x12
132x12
139x12

wow, your bench is stronger than your squats....:eek:

[millenium girl]

wow, your bench is stronger than your squats....:eek:

Because I have bad knees :(

[Big B]

Because I have bad knees :(

Do you do a lot of hamstring exercises? It'll help protect your knees more... as well as doing squats on Bosu and doing other balance technique exercises

[millenium girl]

Do you do a lot of hamstring exercises? It'll help protect your knees more... as well as doing squats on Bosu and doing other balance technique exercises

I don't do hamstrings exercises anymore. I used to do leg extensions but they hurt my knees too.

[Big B]

I don't do hamstrings exercises anymore. I used to do leg extensions but they hurt my knees too.

standing and seated leg curls? Was gonna tell you deadlifts but I think your back is bad, right?

[millenium girl]

standing and seated leg curls? Was gonna tell you deadlifts but I think your back is bad, right?
All we can do at my gym is lying or seated leg curls. And I do deadlifts once a week.

Wednesday April 22, 2009


Push ups
4x12

Bent Over Rows
88x12
110x12
116x12
118x12 (personal best)

Seated Leg Curls
55x12
70x12
75x12
80x12

Bicep Curls (did pulley curls today)
50x12
65x12
70x12
75x12

Tris Pressdowns
70x12
85x12
95x12
110x12

My back still hurts and someone suggested that it might be the sciatic nerve .... I have one more training this week (Friday) and 3 next weeks before I fly to the U.S. where I'll take a 2-weeks break.

[Big B]

What's in the U.S.?

[millenium girl]

What's in the U.S.?
Shopping in NY, a new tattoo in Pennsylvania and the desert of Arizona, that should be fun :p

[Shasta]

Dayum ur a strong one. Good to go. Take it easy on the back
Posted via Mobile Device

[millenium girl]

Dayum ur a strong one. Good to go. Take it easy on the back
Posted via Mobile Device
Thank you, Shasta :). I'm strong b/c I'm on Anavar right now but I expect to lose some of my strength at the end of my cycle.
The lower back pain is still there but I take one acetaminophen PM at night and it helps me sleep while easing the pain.

Today was circuit training day as usual: 300 reps!

Prisoner squats
Inverted rows
Alternating lunges with db
Lateral raises
Db flyes
Hyperextensions
Pike sit ups
Hanging leg raises
Cable crossovers (50lbs)

I was a bit out of breath after those 3 rotations without rest ...

[millenium girl]

Monday April 20, 2009

My back is still f***** up and I skipped the squats.


Bench Press
88x12
101x12
110x12

Military Press
66x12
88x12
99x12

Deadlifts
88x12
99x12
110x12

Horizontal leg press
220x12
309x12
331x12

[Big B]

Can I ask if there's anyone here at EG that do not have back pain????

[millenium girl]

I guess we don't realize how much stress we put on our back day in day out when hitting the gym like we do ....

Wednesday April 29, 2009

Push ups
4x12

Bent Over Rows
88x12
110x12
116x12
118x12

Seated Leg Curls
70x12
80x12
80x12
85x12

Bicep Curls (at the curling machine)
44x12
55x12
66x12
75x7 (couldn't do more than 7 ...)

Tris Pressdowns
80x12
85x12
95x12
105x12

[millenium girl]

Tuesday June 2, 2009

I don't like this routine at all. I used to spend 45 min at the gym and that was perfect. With this routine, I spend like 1h30 there without taking any rest between sets and it's too much.

Pec Deck
55x10
66x10
77x10

Decline press
88x10
121x10

Vertical Press
176x8
176x8
187x6

Flat Bench Press
44x10
97x8
97x8

Incline Smith Bench Press
44x10
66x8
77x8
88x6

Weighted dips
44x10
66x10
88x10
99x8

Tris pressdowns
60x12
80x12
85x12
90x12

Abs

[millenium girl]

Wide grip lat pulldowns
66x10
88x10
99x10
110x8

Bent over rows
66x8
77x8
88x8
110x8

Reverse grip lat pulldowns
66x10
88x10
110x10
110x6

One arm row
44x10
55x10
66x8

Seated rows
88x10
99x10
110x10

I had no energy left to do biceps ....

[millenium girl]

Pec Deck
44x12
66x12
77x12
88x10

Alternating lunges
1 set (12 reps) with 31lbs dumbbells
1 set (12 reps) with 35lbs dumbbells
1 set (12 reps) with 40lbs dumbbells

Overhead press
40x12
45x12
50x12

(3 movements 12 reps each done in supersets with 30 sec rest between sets).

Lateral raises
44x10
50x10
55x10
61x8

Bent over rows
77x12
88x12
99x12

It was far too hot at the gym (even if it was 7:30AM), there is no air conditioning and when you're supersetting, you can hardly breathe
Edit/Delete Message

[millenium girl]

Squats
20x12 (warm up set)
88x12
110x12
123x10

Hyperextensions
12 (with a 11lbs plate in the hand)
12 (with a 22lbs plate in the hand)
12
12

Seated calf raises
88x12
99x12
110x12
121x12

(those 3 movements in supersets)

Decline leg raises
12
12
12
(my lower backs hurts when I do them)

Seated twist
12
12
12

I added adductors/abductors today

Adductors
77x20
88x15
99x15

Abductors
77x20
88x15
99x15

[millenium girl]

Friday July 3, 2009

Overhead Press
30x12
40x12
45x12
50x10

Cable Tricep Pressdowns
70x12
80x12
85x12
90x12

Pulley curls
40x12
45x12
50x12

(3 movements in supersets)

Close grip push ups
12
12
12

Crunches
15
15
15

The pain wasn't too bad all things considered except when doing triceps pressdowns.

[millenium girl]

Pec Deck
44x12
66x12
77x12

Oblique leg press
66x12
110x12
176x10

Overhead Press
33x12
40x12
50x12
55x10

(3 movements in supersets)

Lateral raises
40x12
50x12
55x10

Bent over rows
66x12
77x12
88x12

(2 movements in supersets again)

[millenium girl]

I apologize .. for not posting my log the last few days. I kept hitting the gym but forgot to post.

Monday July 13, 2009
Pec Dek
44x12
66x12
77x12
88x10

Oblique leg press
110x12
176x10
220x10
220x10

Overhead Press
35x12
45x12
55x12
55x10

(3 movements in supersets)

Lateral raises
50x12
50x10
55x10

Bent over rows
88x12
88x12
99x10

(2 movements in supersets again)

I added upright rows today ...

Upright rows
50x12
55x10
60x10
Edit/Delete Message

[millenium girl]

Wednesday July 15, 2009

Box Squats
75x12
88x12
110x10
123x10

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12
12

Seated calf raises
88x12
110x12
121x12
132x10

Abductors
88x12
99x12
110x12

Adductors
88x12
99x12
110x12

Decline leg raises
12
12
12

Seated twist
12
12
12

Wednesday July 15, 2009

Box Squats
75x12
88x12
110x10
123x10

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12
12

Seated calf raises
88x12
110x12
121x12
132x10

Abductors
88x12
99x12
110x12

Adductors
88x12
99x12
110x12

Decline leg raises
12
12
12

Seated twist
12
12
12

[millenium girl]

Thursday July 16, 2009

Overhead Press
50x10
55x10
60x10
65x10 (personal best)

Cable Tricep Pressdowns
75x12
80x12
95x12
105x12

Pulley curls
60x10
65x10
70x10
75x10 (personal best)

(3 movements in supersets)

Close grip push ups
12
12
12

Physioball crunches
20
20
15

My wrist hurts a lot and I'm gonna take a 3 day break and hopefully I'll feel better next week.

[Gator]

Taking those days off will do wonders. Strech and ice your wrist during that time off.

[millenium girl]

Taking those days off will do wonders. Strech and ice your wrist during that time off.
I will, Gator :)
I saw a doc yesterday (at work since this injury might have been caused by a Martial Arts class a few months back). He told me that he would reopen the file b/c it never healed completely.

[millenium girl]

Monday July 20, 2009

Cable crossovers
30x12
35x12
40x12
45x10

Horizontal leg press
198x12
220x12
243x10
265x10

Overhead Press
35x12
45x12
55x12
60x10

(3 movements in supersets)

Lateral raises
44x10
50x10
55x10

Bent over rows
66x12
88x10
99x10

Upright rows
55x10
60x10
65x10

[millenium girl]

Wednesday July 22, 2009

July 22, 2009

Box Squats
88x12
110x12
123x10
141x10

Hyperextensions
(with a 22lbs plate in the hand)
12
12
12
12

Seated calf raises
66x20
88x20
110x20
132x15

Abductors
88x25
99x20
110x15

Adductors
88x12
99x12
110x12

Hanging Leg raises
12
12
12

Physioball crunches
20
20
20

I didn't have lunch today (there was a demonstration of farmers and they didn't provide us any lunch). I was really jungry and kinda weak when I hit the gym.
After the squats, my legs were shaky and I was sweating a lot ... there is no ac at the gym and the weather was quite hot today.

Saturday July 25, 2009

Overhead Press
40x12
50x12
60x12
65x10

Cable Tricep Pressdowns
60x12
70x12
90x12
100x12

Pulley curls
50x12
60x12
70x12
75x8

(3 movements in supersets)

Close grip push ups
12
12
12

Physioball crunches
20
20
15

I worked a double shift yesterday and felt pretty weak today but I had to hit the gym anyway ... not a good workout at all and I'm all sore.

[millenium girl]

Monday July 27, 2009

Pete told me to stick to moderate weights for a while and to do 15 to 20 reps, that's what I'm gonna do from now on (and until further notice).

Cable crossovers
30x15
35x15
40x10

Pek dek
33x15
55x15
66x15

Oblique leg press
110x15
177x15
198x15

Overhead Press
40x20
50x15
60x15

(3 movements in supersets)

Lateral raises
39x15
44x15
50x10

Bent over rows
66x15
88x15
88x15

I have no energy at the moment, maybe b/c of the long hours at work, maybe b/c I started taking Prozac again ... I do take my multi-vitamins, amino-acids and whey but I know my protein intake isn't what it should be.

[millenium girl]

Overhead Press
45x15
60x15
65x15

Cable Tricep Pressdowns
50x20
70x20
85x20

Pulley curls
35x15
55x15
65x15

(3 movements in supersets)

Close grip push ups
15
15
15

Physioball crunches
50
50

[millenium girl]

I started my new cycle this morning but I still need a solid routine. In the meantime, I'm gonna stick to this one ...

Vertical chest press
88x15
132x15
154x15
176x12

Pek dek
44x15
66x15
77x15

Horizontal leg press
176x15
220x15
243x15

Overhead Press
50x15
55x15
60x15

(supersets)

Lateral raises
44x15
44x15
50x15

Good mornings
55x15
60x15
65x15

I took a double-scooped PWO shake and two hours later, I had a couple of tuna patties. I'll have cottage cheese as bedtime snack. That should be enough protein for today.

[Gator]

Do you do much cardio i have found just that alone works wonders and can have a huge effect on your result of course keep lifting weights also

[millenium girl]

Do you do much cardio i have found just that alone works wonders and can have a huge effect on your result of course keep lifting weights also
I don't do cardio, pete (my coach) told me that I don't need to with this routine. Besides, I have no energy at all... working long hours six days a week sucks.

I know I have to keep on lifting, especially now that I started a new cycle but I find it really hard to stick to a clean healthy diet. I increased my protein intake already but when I try to eat every 3 hours, I have bad stomach upsets, I feel bloated and sick.

Wednesday August 5, 2009

Squats

66x15
88x15
110x15

Hyperextensions (with a 22lbs plate in the hands)
15
15
15

Seated calf raises
72x15
83x15
105x15

Adductors/Abductors
88x20
99x20
110x20

It was far too hot at the gym (no air conditioning). People keep telling me that I have lost weight, it really sucks :(

[millenium girl]

Overhead Press
50x15
55x15
60x15
65x15

Cable Tricep Pressdowns
50x20
75x20
80x20
85x20

Pulley curls
55x15
60x15
65x15
60x20

(3 movements in supersets)

Close grip push ups
15
15
15
15

Physioball crunches
50
50
50

[millenium girl]

Squats
12x88
12x110
12x119
12x123

Military Press
12x44
12x66
12x77
10x88

Bench Press
12x44
12x88
12x97

Deadlifts
12x88
12x110
12x121

[Wabbitt]

If you are going for strength, why so high on the reps on every set? :confused:

[Gator]

I say bag all that weight lifting give your body a rest and do lots of cardio and workout one body part a week and stick to 4 sets 10 reps 3 different exercises per muscle. Do that for a month then come back and do what your doing I bet your body responds great. I have been reading all your post and for the most part it seems like your workouts are the same day in day out. Not saying its not hard but you could be #1 over training or #2 just got used to lifting your basic weights. Just try it hell if you don't like it go back to what you are use to.

[Wabbitt]

Gator is the new unofficial p90x spokesman!:p

[Gator]

Gator is the new unofficial p90x spokesman!:p

Its really doing a great job Out of the years I have been doing this I fill the best and I look the best that says it all right there

[millenium girl]

I say bag all that weight lifting give your body a rest and do lots of cardio and workout one body part a week and stick to 4 sets 10 reps 3 different exercises per muscle. Do that for a month then come back and do what your doing I bet your body responds great. I have been reading all your post and for the most part it seems like your workouts are the same day in day out. Not saying its not hard but you could be #1 over training or #2 just got used to lifting your basic weights. Just try it hell if you don't like it go back to what you are use to.

One bodypart per week? How would the routine look like, Gator?

BTW, I wanna see pics of that happy reunion of yesterday :p

Wednesday August 12, 2009

I asked pete if I could go back to an old routine that he gave me months ago and he said "yes". I love it!

Push ups
4x20

Bent Over Rows
110x12
110x12
121x12

Lying Leg Curls
28x12
28x12
32x10
33x12

Pulley Curls
50x12
50x12
55x12
60x12

Tris Pressdowns
50x12
70x12
75x12

Good mornings
50x12
60x12
65x12

Physioball crunches
50
50
50

I lost some strength over the months but it will come back soon (I'm running Anavar again).

Wabbs, pete is my PT. When he says 12 reps, I do what I'm told lol. When he said 15 to 20 and supersets, I said "OK". Now he told me that I could go back to my old routine but not go crazy with the weights ;)

[Gator]

Heres how I train with weights when Im trying to really cut down of course the diet is the key here .
Monday 15min cardio before workout then i do chest
Warm up hammer machine or ropes 4x12 i like to get my pecs warmed up before going all out in chest. The pecs are bigger than the tris so if they are slighty wore out then on a compound movement like bench your chest will tire about the same as your tris allowing you to get full max out of your workouts.
Wk1 Dumbell bench 4x10 1x 6-8 Wk 2 barbell bench same reps as week before
Wk1 dumbell incline ( )Wk 2 barbell incline ( )
Wk1 cable flys upper and lower or pec deck 4X15 I also like to do super sets going from the bench to the dumbell fly the key here is to get that killer pump as with all the other routines im going to post
After workout 45 min of varity cardio fast slow med
Tues cardio in morning cardio in evening
Wed Arms bi and tris 15 mni cardio warm up
Warm up 4x12
bi Incline dumbell curl 3x10 1x8-6
sit down dumbell curl 3x10 1x8-6
stand up hammers then super set concentration curl 3 sets of each
tris warm up 4x12
one arm dumbell overhead extentions 4x6-8
skull crushers 3x10 1x6-8
dumbell kick backs 3x8 super set with rope overhead extensions or you can do a bi set then super set with a tri workout that give me a killer pump
After workout 30min of running
Thurday cardio in the morning cardio in the evening
Friday back ,shoulders 15min cardio before workout
Warm up with some wide grip chin ups 2x10
Dumbell pull ups 3x12 1x8
Wide grip pull downs 3x12 super set with it going behind head 3x8
sit down pulls or what ever that machine is called ever gym has one use small grip 3x10 1x8
Shrugs stand up one week sit down the other week
Shoulders warm up 4x12
dumbell press 4x10
dumbell flys 3x10
strait arm extensions 3x8
45 min of varity cardio
sat 30 min cadio before workout I also try and do 30to 45 min of cardio first thing in the morning
legs I really don't have a good leg workout due to my back I do lots of lunges leg press and leg extensions for the hams and quads
Sun off or Cardio in the morning

Working out like this has giving me the best results I do this for 12 weeks or so of course Im always changing the way I lift i have about 12 different exersices per muscle group I can chose to do so every workout is a different machine or compound move
Example chest
Barbell flat
barbell incline
barbell decline
dumbell flat
dumbell incline
dumbell flys
incline dumbell flys
cable upper flys
cable lower flys
sit down machine cable flys infront or incline the bench
hammer machine flat bench
hammer machine incline
pec dec
push ups and I have about 15 different styles of pushups i can do
You can use bans chains all kinds of stuff. I only select about 4 of those each workout i see ppl doing like 30 different exercises per muscle thats not my style so it allows me to beat up my muscle in a varity of ways day in day out.

I will post up my bulking program when I get more time.

[millenium girl]

Not sure I could train like you do, Gator but I'll probably give it a try when I feel more energetic!

Friday August 14, 2009

Friday is 300 reps day!

Prisoner squats
Inverted rows
Alternating lunges with db (22lbs, 26lbs, 31lbs)
Lateral raises (seated lateral raises at the machine)(44lbs, 50lbs, 55lbs)
Dumbell flyes (22lbs)
Hyperextensions (holding at 22lbs plate)
Pike sit-ups
Hanging leg raises
Cable crossovers (40lbs)
Clean & Press (44lbs, 53lbs, 53lbs) (couldn't go heavier, I was about to puke)

1 set at 10 reps in 3 rotations without rest .. that left me huffing and puffing but I love it!

[Gator]

Not sure I could train like you do, Gator but I'll probably give it a try when I feel more energetic!

Friday August 14, 2009

Friday is 300 reps day!

Prisoner squats
Inverted rows
Alternating lunges with db (22lbs, 26lbs, 31lbs)
Lateral raises (seated lateral raises at the machine)(44lbs, 50lbs, 55lbs)
Dumbell flyes (22lbs)
Hyperextensions (holding at 22lbs plate)
Pike sit-ups
Hanging leg raises
Cable crossovers (40lbs)
Clean & Press (44lbs, 53lbs, 53lbs) (couldn't go heavier, I was about to puke)

1 set at 10 reps in 3 rotations without rest .. that left me huffing and puffing but I love it!

Hell ya thats the way to do it. Trying to catch your breath and not puking while doing sets is a party.

[millenium girl]

Squats
66x12 (warm up set)
88x12
110x12
119x12
(I didn't go heavier because I have big knee issues)

Bench Press
88x12
93x12
97x12

Military Press
66x12
77x12
88x12

Deadlifts
88x12
110x12
121x12

[millenium girl]

Push ups
20
20
15
12

High Pulls
110x12
132x12
143x12

Tris pressdowns
60x12
80x12
100x12
105x12

Abductors/Adductors
88x20
99x20
110x20

Pulley curls
60x12
65x12
70x12

I'm going a bit overboard with the weights again but my strength gains with Axio Anavar are amazing. I might take half the dosage b/c 10mg seems a bit high, I'm turning into sort of a beast and that shows. I don't want people to start wondering why I'm putting on muscle mass like this ....

[Gator]

Pack it on girl the hell with what ppl think. Creatine protien and NO2 works great when ppl ask what are you taking.

[millenium girl]

Pack it on girl the hell with what ppl think. Creatine protien and NO2 works great when ppl ask what are you taking.
That's what I'm gonna tell them if they start being too .. suspicious ;)

Wednesday August 26, 2009

Push ups
20
20
15
15

Good mornings
60x12
80x12
90x10
95x10

Horizontal leg press
176x12
220x12
243x10
265x8

Pulley Curls
50x12
50x12
60x10
65x10

Tris Reverse
60x12
80x12
85x10
90x10

[millenium girl]

Bench Press
88x10
99x10
101x8
110x8

Squats
88x10
110x10
123x10
128x10

Military Press
44x12
66x12
88x10
99x8

Wide Grip Lat Pulldowns
77x12
99x10
110x10
121x8

Reverse Grip Lat Pulldowns
77x12
99x12
110x10
121x8

Hammer Curls
18x12
22x12
26x12
31x8

[millenium girl]

Sorry, I forgot to post here on Wednesday and Friday .....

Military Press
44x12
77x12
88x10
99x8

Wide grip lat pulldowns
88x12
99x12
110x10
121x10

Hack Squats (I had knee pain today and decided to stick to lighter weights)
55x12
55x12
55x12
55x12

Hammer Curls
27x12
31x12
35x12
35x12

One arm rows
66x12
66x12
66x12
66x12

Vertical Press
176x12
220x10
242x8

Box Squats
110x10
132x10
132x10

[millenium girl]

Working out like this has giving me the best results I do this for 12 weeks or so of course Im always changing the way I lift i have about 12 different exersices per muscle group I can chose to do so every workout is a different machine or compound move
Example chest
Barbell flat
barbell incline
barbell decline
dumbell flat
dumbell incline
dumbell flys
incline dumbell flys
cable upper flys
cable lower flys
sit down machine cable flys infront or incline the bench
hammer machine flat bench
hammer machine incline
pec dec
push ups and I have about 15 different styles of pushups i can do
You can use bans chains all kinds of stuff. I only select about 4 of those each workout i see ppl doing like 30 different exercises per muscle thats not my style so it allows me to beat up my muscle in a varity of ways day in day out.

I will post up my bulking program when I get more time.
Could you give me an example of a bis/tris workout, Gator? My bis are lagging. Thank you :)

I was a bit edgy when I got to the gym earlier (spent too much time at work and was about to explode when I finally heard from my officer that I could leave ...). My adrenaline was up which is always a good thing.

Wednesday Sept. 16, 2009

Close grip bench
66x12
88x12
93x12 (my personal best so far ... not impressive yet but I'm working on it)

Pulley curls
55x12
60x12
65x12

Triceps pressdowns
70x12
90x12
95x12

Deadlifts
88x12
110x12
132x10 (I thought about any1 and pushed from the legs)

Good Mornings
60x12
80x12
90x12

Triceps Reverse
85x12
90x12
95x12

Abs

[millenium girl]

Friday Sept 18, 2009
Today is 300 reps day! I love it!

Prisoner Squats
12
12
12

Seated Rows
12x99
12x110
12x132

Horizontal Leg Press
12x220
12x243
12x265

Lateral raises
12x55
12x61
8x66 (personal best)

Pec Dek
10x77
10x99
10x121 (personal best)

Hyperextensions (with a 22lbs plate)
12
12
12

Pike sit ups
25
25
25

Hanging leg raises
12
12
12

Cable crossovers
10x40
10x45
10x45

Clean & Press
10x71
8x75
8x75

In 3 rotations, without rest ... I was huffing and puffing and sweating after the 3rd rotation but I feel great!

[millenium girl]

Monday Sept. 21, 2009

I went to bed at midnight yesterday and didn't get much sleep ....
My hip is still sore but I need to hit the gym.

Box squats
66x10 (warm up set)
110x10
141x10
146x10 (personal best)

Bench Press
110x10
115x10
119x10 (personal best)

Military Press
66x12
88x12
110x10 (personal best)

Pulley pressdowns
70x12
90x12
105x12

Shrugs
121x12
154x12
187x12

Physioball crunches
50
50
50

I did everything without rest ...

Sept 23, 2009
Close grip bench
66x12
77x10
88x10
101x6 (PR)

Pulley curls
60x10
70x10
75x10

Tricep reverse
60x10
75x10
85x10

Deadlifts
110x10
138x10
143x8 (PR)

Good mornings
80x10
85x10
90x10

Concentration curls
26x10
31x8
35x6

I overdid a bit, my hip was sore when I left the gym ....

Friday Sept. 25, 2009
Prisoner Squats
10
10
10

Seated Rows
99x10
110x10
132x10

Lateral raises
55x10
61x10
66x10

Pec Dek
77x10
88x10
99x10

Hyperextensions (with a 22lbs plate)
10
10
10

Pike sit ups
10
10
10

Hanging leg raises
10
10
10

Cable crossovers
40x10
45x10
50x10 (PR)

Clean & Press
66x10
70x10
75x10

Physioball crunches
25
25
25

In 3 rotations, without rest

[millenium girl]

Hammer curls
17x10
17x10
17x10

Deadlifts
88x10
132x10
143x10 (rest/pause for this one)

Bent over rows
70x10
75x10
85x10

Tricep extensions
60x12
75x12
85x12

Horizontal leg press
220x12
243x12
265x12

Concentration curls
22x10
26x10
31x10 (I cheated ...)

Physioball crunches
25
25
25
25

I need to get ripped again, folks and any advice would be really appreciated.(remember that I love my carbs and that I work long hours - double shifts, week-ends, nights)..

[millenium girl]

Db curls
18x12
22x12
26x10
26x10

Tris pressdowns
70x12
85x12
95x12
95x12

Bent over rows
44x12
88x10
99x10
99x10

Seated leg curls
80x10
85x10
90x10
90x10

Push ups
15
15
15
15

[millenium girl]

Prisoner Squats
10
10
10

Seated Rows
99x10
110x10
121x10

Horizontal leg press
220x10
264x10
287x10 (PR)

Lateral raises
55x10
61x10
61x10

Pec Dek
77x10
88x10
99x10

Hyperextensions (with a 22lbs plate)
10
10
10

Pike sit ups
15
15
15

Physioball crunches
25
25
25

Hanging leg raises
10
10
10

Cable crossovers
40x10
45x10
50x10

Clean & Press
44x10
66x10
66x10

In 3 rotations, without rest

[millenium girl]

Close Grip Bench
66x12
75x12
88x12
92x12

Bent over Rows
88x12
99x12
110x12
116x12

Leg Curls
80x12
85x12
90x12
90x12

Db curls
18x12
22x12
26x12
26x12 (my wrists were so sore that I had to rest/pause to complete the set)

Hammer Curls
26x12
31x12
31x12
31x12

Triceps Pressdowns
80x12
90x12
95x12
100x12

[millenium girl]

Prisoner Squats
10
10
10

Seated Rows
99x10
110x10
121x10

Horizontal leg press
220x10
264x10
287x10

Lateral raises
55x10
61x10
61x10

Pec Dek
77x10
88x10
99x10

Hyperextensions (with a 22lbs plate)
10
10
10

Pike sit ups
20
20
20

Physioball crunches
15
15
15

Hanging leg raises
12
12
12

Cable crossovers
40x10
45x10
50x10

Clean & Press
44x10
66x10
66x10

Abductors/Adductors
88x15
99x15
110x15

In 3 rotations, without rest

[millenium girl]

Close grip bench
44x15
75x12
84x12
88x12

Deadlifts
110x12
132x12
132x12
143x6 (rest/pause)

Pulley Curls
50x12
60x12
70x12
75x12

Tris pressdowns
70x12
85x12
90x12
100x12

Tris Reverse
70x12
80x12
85x10
90x10

[millenium girl]

Working out while I was recovering from the flu was a bad idea. I caught a new infection earlier this week and felt like crap. I only hit the gym once since Monday (just enough not to feel too guilty). I'm still on antibiotics :(

Tuesday Oct. 27, 2009

High pulls
55x15
66x12
77x10

Curling machine
44x15
55x12
66x10

Tricep extensions
50x15
70x12
80x10

Bench Press
88x12
110x10
119x8

Hammer Curls
22x15
26x12
31x10

Military Press
33x15
44x12
55x10

I kept it light, as I said, I thought I should give my body a little break to get well enough to fly to the U.S. for my holiday.

[millenium girl]

A quick update on what has been happening lately in MG's life. I hit the gym last Friday for a last workout before my trip to the U.S. Since then, I haven't hit the gym but I do half an hour of cardio every morning. I needed to give my body a break and let my injuries heal.

[millenium girl]

Bench Press
66x12
88x12
97x10
101x8

Lat Pulldowns
88x10
99x10
110x10
121x8

Military Press
44x12
66x12
77x10
88x8

Cable crossovers
30x10
35x10
35x10
40x8

Horizontal Leg Press
176x10
198x10
220x10
242x10

[millenium girl]

Pec deck
61x12
66x12
72x12
77x12

Lateral Raises
44x10
50x10
55x8
61x8

Squats
66x10
88x10
110x10
123x8

Pulley curls
45x10
55x10
60x10
65x10

High Pulls
110x10
154x10
165x8
176x8

Hyperextensions (with a 22lbs plate)
10
10
10
10

Abs

I only hit the gym not to feel guilty but the motivation is gone, not sure why

I usually hit the gym EOD but since I'm out of work (or should I say on standby), I thought it might be a good idea to workout instead of surfing the boards or watching TV all day ...

Military Press
44x12
66x12
77x10
88x8

Rear delts flyes
22x12
33x10
33x10
44x10

Tris Pressdowns
50x12
60x12
65x12
75x12

Hammer Curls
18x10
22x10
26x10
29x10

Horizontal Leg Press
198x10
220x10
242x10
264x10

Seated Calves
77x15
88x15
99x12
110x15

Glutes

[millenium girl]

Friday = 300 reps day!

Prisoner squats
10
10
10

Seated Rows
77x10
99x10
110x10

Lateral Raises
44x10
50x10
55x10

Horizontal Leg Press
198x10
220x10
242x10

Pec Deck
66x10
77x10
88x10

Hyperextensions
10
10
10

Pike Sit-Ups
10
10
10

Hanging Leg Raises
10
10
10

Cable crossovers
35x10
40x10
45x10

Clean & Press
44x10
44x10
44x10

Physioball Crunches
10
10
10

[irish_2003]

you've def gotten stronger since last year.....keep up the good work!!!

[millenium girl]

you've def gotten stronger since last year.....keep up the good work!!!
I like it when a guy checks out my log. Thank you, irish :)
Genxxl's candies are great for strength and what you win, you don't lose when you come off and that's a plus!

[millenium girl]

Pec Deck
55x10
66x10
77x10
88x8
99x5

Overhead Press
88x12
99x12
99x12

Oblique Press
110x12
176x12
220x12

Lateral Raises
50x12
55x12
61x12

Tris Pressdowns
60x12
80x12
85x12

Close Grip Bench
44x12
66x12
70x12
75x8 (personal best)

Seated Calves
66x25
77x25
88x25
99x20

This time, I didn't forget to stretch my legs/calves ....
My lower back is killing me, I'm considering buying a training belt.

[millenium girl]

Friday is circuit training day!

Prisoner squats
Seated rows (last set: 121lbs)
Alternating lunges with db (26lbs dumbells)
Lateral raises
Pec deck (last set: 88lbs)
Hyperextensions (with a 22lbs plate in the hands)
Pike sit-ups
Hanging leg raises
Cable crossovers (last set: 45lbs)
Clean & Press (44lbs)

as usual 10 reps in 3 rotations without rest

[millenium girl]

Chest Incline
55x10
66x10
77x10
88x10

Smith Machine
88x10
88x10
99x10
110x8

Pec Deck
66x10
77x10
88x10
99x8

Tris Pressdowns
60x10
80x10
85x10
90x8

Tris Extensions
60x10
65x10
70x10
70x10

Tris Reverse
50x10
60x10
65x10
70x8

[millenium girl]

I didn't really want to go to the gym today. I felt really tired and my triceps were still sore from my monday workout ... I'm gonna take a break until Monday because I work seven days a week and I need some rest.

Wide grip lat pulldowns
77x10
88x10
99x10
110x8

Alternate dumbell curls
18x10
22x10
22x10
24x8

Seated Rows
66x10
88x10
99x10
110x8

Pulley Curls
50x10
55x10
60x10
65x8

Hyperextensions
10
10
10
10

Hammer Curls
18x10
22x10
26x10
26x8

[millenium girl]

Wednesday Dec. 16, 2009
Seated rows
66x10
88x10
99x10
110x8

Pulley Curls
50x10
55x10
60x10
65x10

High Pulls
110x10
132x10
143x10
154x6

Hammer Curls
18x12
22x10
26x10
26x8

Wide Grip Lat Pulldowns (reverse grip)
66x10
88x10
99x10
110x6

Dumbell Curls
22x10
22x10
22x10
22x8

[Gator]

Looking good MG. Im done with my p-90x program in 4 weeks. Then Im back to the gym my skinny ass needs to pack back on some lean muscle.

[millenium girl]

Looking good MG. Im done with my p-90x program in 4 weeks. Then Im back to the gym my skinny ass needs to pack back on some lean muscle.
Good on you, Gator!
I should start another cycle because I lost muscle and I feel soft (I really hate that). One more workout (tomorrow morning) and I'm gonna take a 2 weeks-break. I'll get back at it in January (I have Anavar somewhere).

[Gator]

2 weeks wow that sounds good. I should do that I have been hitting it hard 5-6 days EW for the last 6 months.

[millenium girl]

2 weeks wow that sounds good. I should do that I have been hitting it hard 5-6 days EW for the last 6 months.
You should take a break, sometimes you don't even realize that you are burnt out until it's too late. I'm a nervous wreck right now. I don't sleep, I can't eat, I cry a lot and every little detail makes me angry. It's gonna be really hard for me not to hit the gym EOD because I feel terribly guilty when I don't. I'll take long walks to clear my head ...

Friday Dec. 18, 2009

Prisoner squats
10
10
10

Seated Rows
77x10
88x10
99x10

Lateral Raises
44x10
50x8
55x8

Seated Leg Curls
70x10
85x10
90x10

Pec Deck
66x10
77x10
88x10

Hyperextensions
10
10
10

Pike Sit-Ups
10
10
10

Hanging Leg Raises
10
10
10

Cable crossovers
35x10
40x10
45x10

Crunches
10
10
10

In 3 rotations without rest.

[Gator]

Ya Iv'e felt really burned out lately. I have been on for a while now also I don't think that helps either

[millenium girl]

I haven't hit the gym in two weeks, reason why I kept it simple and light today.

Seated Rows
55x15
66x12
77x10

High Pulls
110x12
132x10
132x10

Altern. Db Curls
18x12
22x10
22x10

One arm rows
22x12
44x12
55x12

Pulley Curls
40x12
45x10
50x10

Hammer Curls
17x12
22x10
22x10

[Shasta]

thats alot of curls :confused:

[millenium girl]

thats alot of curls :confused:
I know but my biceps are lagging. How can I make them grow, shasta? I want big guns ;) If you have a good biceps routine for me, I'll take it :o

Tuesday Jan. 6, 2010

Shoulder Press
33x15
44x12
55x10

Triceps Pressdowns
50x15
60x15
70x12

Lateral Raises
44x15
44x12
50x8

Tricep reverse
50x15
55x12
60x10

Upright rows
45x15
50x15
55x10

Triceps kickbacks
20x10
20x10
20x10

Flyes
22x15
33x12
35x10

[millenium girl]

Thursday Jan. 7, 2010
Bench Press
44x15
66x15
84x10
88x8

Chest Incline
50x12
55x10
66x10
77x8

Cable crossovers
30x10
35x10
35x10

Pec Deck
55x10
66x10
77x8

Abs

[millenium girl]

Pulley curls
40x10
45x10
50x10
55x8

High pulls
110x10
132x10
143x8

Hammer Curls
22x10
26x10
26x10

Seated Rows
77x10
99x10
110x8

One arm rows
22x10
44x10
66x6

[millenium girl]

Wed. Jan 13, 2010

Smith Machine Press
44x10
66x10
84x8
66x20

Chest Incline
50x10
55x10
66x10
77x8 (RP for this one)

Cable crossovers
30x10
35x10
40x10
30x15

Pec Deck
55x10
66x10
77x8

Abs (Physioball crunches, pike sit ups, twisted crunches)

[millenium girl]

Friday Jan 15, 2010

Shoulder Press
22x15
66x12
77x10
88x8

Tris Reverse
40x15
50x12
60x12
65x12

Front Raise (plate)
11x10
15x10
18x10
20x10

Tris pressdowns
55x15
65x15
70x12
80x12

Flyes
22x12
33x10
33x10
33x10

Tris Extensions
40x12
50x12
60x10
65x10

Weighted Dips
44x15
66x12
77x10
88x10

Everything in supersets.

[millenium girl]

I'm going back to the good old Blood Force Trauma routine!

Pulley Curls
35x15
45x12
50x12
40x20

Barbell Curls
44x10
44x10
44x10
33x20

Seated curls
11x10
11x10
11x10
10x20

Cable Crossovers
25x12
30x12
35x12
25x20

Vertical Chest Press
88x12
132x12
154x10
88x20

Incline Bench
44x12
50x12
55x12
33x20

Squats
66x12
88x12
110x10
88x20

Horizontal Leg Press
176x12
198x12
220x10
265x8 (I worked to failure ...)

Hack Squats
66x12
66x12
66x12

Seated Calves
20x99 (failure)

Adductors/Abductors
20x88 (failure)

Abs

Maybe it ws a bad idea to hit the gym one month after my thigh/hip injury. I could feel the pain when I left the gym. I'm gonna take painkillers and anti-inflammatories at bedtime today ....

[millenium girl]

Wednesday Jan. 20, 2010
Squats
66x12
88x12
110x10
88x20

Horizontal Leg Press
176x12
198x12
220x10
265x8 (I worked to failure ...)

Hack Squats
66x12
66x12
66x12

Seated Calves
20x99 (failure)

Adductors/Abductors
20x88 (failure)

Abs


Thursday Jan 21, 2010

I'm still sore from the preivous workouts and I realize that a 4-day split isn't for me anymore. My body needs one day between two workouts to recover completely.

Seated Rows
66x12
77x12
88x10

Low Pulley Cable Rows
55x12
66x12
77x10

Lat Pulldowns
66x10
77x10
88x10

High pulls
110x20

Military Press
44x10
55x10
66x10

Lateral Raises
44x10
50x10
55x10

Front Raises (dumbell)
20x10
26x10
31x10

Upright Rows
60x20

[millenium girl]

Deadlifts
88x10
110x10
121x10

Leg Curls
55x12
60x10
70x10
75x10

Good Mornings
50x10
60x10
70x10

Triceps Rope
40x15
50x12
60x10

Triceps Pressdowns
60x12
70x12
80x12

Overhead Press
40x20

Kettlebells Kickbacks
17x10
17x10
17x10

[millenium girl]

Pulley Curls
40x12
50x12
55x12
40x25

Barbell Curls
44x20
44x12
44x8
50x5

Hammer Curls
22x20

Smith Machine Press
66x12
88x10
97x10
44x20

Decline Bench
55x25
88x12
99x12

Incline Bench
44x12
66x12
77x12
44x20

[millenium girl]

Wednesday Jan 27, 2010

Smith Machine Squats
66x12
88x12
110x12
132x8

Seated Leg Curls
70x12
75x12
85x10
100x8 (failure)

Oblique Leg Press
110x10
176x10
220x12 (knee pain)

Glutes
50x15
55x10

Abductors
99x25

Adductors
99x25

Seated calves
94x30
105x20
110x20

[millenium girl]

Seated rows
66x12
88x10
99x10
55x25

Hyperextensions
12
12
12
12
(holding a 22lb plate in the hands)

Military Press
44x12
66x10
77x10
44x20

Upright Rows
40x12
50x10
55x10
45x20

Triceps Pressdowns
50x12
60x12
70x12
45x25

Triceps Extensions
40x12
50x12
60x10
65x10

Triceps Reverse
50x30

Abs

[millenium girl]

I'm gonna do higher reps with lighter weights from now on. It's hard not to push myself hard especially now that I'm running axio stuff (that Anavar is sooooo good) but I have to listen to my body (and my joints in particular).

Larry Scott
22x30 (warm up set)
33x20
44x15
55x10

Pulley curls
30x20
35x20
40x15
45x12

Hammer Curls (using Kettlebells)
18x15
18x15
18x15

Cable Crossovers
20x20
25x20
30x15

Chest Incline (machine)
28x20
33x20
50x15

Vertical Press (machine)
28x20
33x20
50x15

I feel fat. I'm gonna try and do cardio 3 times a week (on my off days).

[millenium girl]

I did cardio on Tuesday and worked a 16 hours shift yesterday ..

Lateral raises
22x20
33x15
33x15
35x12

Military Press (Machine)
44x15
55x12
66x12
66x10

Flyes
22x15
22x15
33x12
33x12

Shrugs
66x15
88x15
99x12
99x10

Triceps Pressdowns
40x20
50x15
60x15
65x12

Dips
20
15
15
15

Triceps Extensions
40x15
45x15
50x15
55x15

[Wabbitt]

don't over do it...you need to rest sometime!

[millenium girl]

don't over do it...you need to rest sometime!
I have a tendency to overtrain when I'm juicing. Do you have a twin brother who could come over and take care of me like you take care of bunny?

Friday Feb. 5, 2010

Seated Rows
55x15
66x15
77x12
88x12

Lat Pulldowns
55x15
66x15
77x10
88x10

Reverse Grip Lat Pulldowns
55x12
66x12
77x12
88x10

One arm kettlebell rows
17x15
26x15
26x15
35x10

Hyperextensions

Abs

I can't remember who told me to skip back b/c of my wrist issue but I realize now that I should have listened to him ...

[millenium girl]

EZ Bar Curls
11x15
22x15
28x15
28x15

Larry Scott
33x12
44x12
55x12
66x10

Kettlebell Hammer Curls
9x12
9x12
18x12

Decline Bench Press
77x15
88x12
99x12

Smith machine
75x15
84x15
88x12
92x12

Pec Deck
44x15
55x12
55x12
66x10

[millenium girl]

Wednesday Feb. 10, 2010

Seated Press
22x15
33x15
44x12
55x12

Lateral Raises
27x15
33x12
39x12
44x12

Upright Rows
35x15
40x15
45x12

One Arm Kettlebell Rows
18x15
26x12
35x10

Seated Rows
55x15
66x15
77x12
88x12

Lat Pulldowns to the front
55x15
66x12
77x12
88x10

Abs

[millenium girl]

Friday Feb 12, 2010

Horizontal leg press
154x15
176x12
198x12
220x12

Tris pressdowns
40x12
50x12
60x12
70x12

Leg curls
60x15
70x15
75x15
85x12

Tris Extensions
40x15
50x15
60x15
65x8

Abductors/Adductors
66x30
77x20
88x15

Tris Reverse
50x15
55x15
65x12
70x8

Calves
50x30
61x20
72x15
77x12

[millenium girl]

EZ Bar Curls
22x12
22x12
27x12
33x10

Larry Scott
33x12
44x12
44x12
55x10

Hammer Curls
18x12
22x12
22x12
26x10

Decline Bench Press
66x15
88x12
99x10
110x10

Smith machine
66x10
66x10
70x10
75x10

Pec Deck
33x15
44x12
44x12
55x10

[millenium girl]

Wednesday Feb. 17, 2010

High Pulls
110x12
121x12
132x10
143x8

Tris Pressdowns
50x15
60x12
65x12
70x12

One Arm Rows
22x15
26x12
39x10
44x10

Triceps Extensions
50x15
55x15
66x12
77x8

Seated Rows
55x15
77x12
88x12
99x8

Weighted Dips
33x12
44x12
44x12

Lat Pulldowns to the front
55x15
66x12
77x12

Abs

[millenium girl]

Friday Feb 19, 2010

Seated Press
33x15
44x12
55x12
66x10

Upright Rows
35x15
40x12
44x12
55x10

Lateral Raises
27x15
33x12
38x12
44x10

Leg Curls
55x15
60x12
70x10
75x10

Leg Extensions
33x12
44x12
55x10
66x8

Seated Calves
44x20
66x15
88x12
99x10

Adductors/Abductors
66x30
77x20
88x15
99x10

I'm trying to deload .... and getting there. I hadn't done leg extensions in weeks. The next step will be deadlifts and squats!

[millenium girl]

EZ Bar Curls
16x15
22x12
27x12
33x10

Larry Scott
33x12
44x12
44x10
55x10

Kettlebell Hammer Curls
18x15
22x12
22x12
26x10

Smith machine
44x20
75x12
79x10
84x10

Cable Crossovers
25x12
30x12
30x10
35x10

Decline Bench Press
55x15
66x12
77x12
88x10

Abs

[millenium girl]

Seated Rows
55x15
77x12
88x12
110x10

Triceps Pressdowns
40x15
50x15
60x12
65x12

One arm rows
22x12
33x12
44x12
66x8

Triceps Extensions
40x15
50x15
60x12
65x12

High Pulls
66x15
132x10
143x10
143x8

Weighted Dips
44x12
44x12
44x12
44x12

[Wabbitt]

Looks like marriage to me...LOL...stupid joke, sry MG:p

[millenium girl]

Looks like marriage to me...LOL...stupid joke, sry MG:p
Marriage like ... boring? :confused:

Seated Press
33x15
44x15
55x12
66x12

Upright Rows
35x15
40x15
45x12
50x10

Lateral Raises
27x15
33x12
38x12
45x10

Leg Curls
70x15
75x12
85x12
90x10

Horizontal Leg Press
154x15
176x15
198x15
220x15

Calves
61x30
66x25
77x20
88x15

[millenium girl]

I don't like hitting the gym on Sunday because it's too crowded but I won't be able to go tomorrow, so I had no other option ..

Smith machine
44x20 (warm up set)
66x15
75x12
84x10
88x8

EZ Bar Curls
17x15
22x12
27x12
22x15

Incline Press
44x15
55x12
61x12
66x12

Larry Scott
22x15
33x15
44x10
55x10

Decline Bench Press
77x15
88x12
99x12
110x10

One arm concentration curls
18x12
18x10
22x10
22x10

Abs

[millenium girl]

I woke up with a stiff neck this morning, I can barely turn my head, the whole left side is kinda blocked .. but I hit the gym anyway.


Shoulder Press
33x20 (warm up set)
44x15
55x12
66x8

Shrugs
44x20
55x15
66x12
77x10

Frontal (plate) raise
11x12
15x12
17x12
17x8

Lateral raises
27x12
33x12
35x10
44x10

Abductors/Adductors
55x35
66x30
77x25

Seated Calves
55x25
66x15
77x15

[millenium girl]

Saturday March 6, 2010

Smith Machine
44x20 (warm up set)
66x12
75x12
88x10
97x8

Pec Deck
33x20
44x12
55x10
66x8

Vertical Press
88x12
110x12
132x12
154x10

Cable Crossovers
25x12
30x12
35x10

Leg Extensions
33x12
44x12
55x10

Leg Curls
88x12
99x12
110x12

Inverted Rows
10
10
8
6

Hyperextensions
10
10
10

[millenium girl]

Monday March 8, 2010

Back to the basics today ... (and I still have that stiff neck early in the morning, maybe I should try and sleep without a pillow)

Deadlifts
66x12
88x12
110x10
121x8

Box Squats
66x12
88x12
110x10
119x8

Bent-over-rows
60x10
70x10
75x10
80x10

Bench Press
75x10
88x10
97x8

Clean & Press
44x15
53x10
57x10

Good Mornings
44x12
50x12
60x12
70x10

[millenium girl]

Shoulder Press (facing backwards)
22x12
33x12
44x12
55x8

Tris Pressdowns
40x20
50x15
60x12
70x12

Bent over Rows
44x15
66x15
88x12
99x8

Tris Extensions (Rope)
40x20
45x15
50x12
55x10

Dumbbell Press
18x12
22x12
24x12

Close Grip Bench
44x20
53x12
66x15
62x12

[millenium girl]

Prisoner squats
10
10
10

Seated Rows
55x10
66x10
88x10

Horizontal Leg Press
154x10
176x10
198x10

Lateral Raises
28x10
39x10
44x10

Peck Dek
44x10
55x10
66x10

Hyperextensions
10
10
10

Pike Situps
10
10
10

Hanging Leg Raises
10
10
10

Cable Crossovers
25x10
30x10
35x10

Clean & Press
44x10
44x10
44x10

In 3 rotations without rest

[millenium girl]

Tris Pressdowns
40x20 (warm up set)
50x12
60x12
70x12

Pulley curls
35x12
40x12
50x12
55x10

Curling Machine
33x12
44x12
55x10
66x8

Tris Extensions
40x12
50x12
60x12
65x10

EZ bar curls
16x12
22x12
27x12

Tris Reverse
45x12
55x12
60x12
65x12

Time for me to take it easy I guess. My wrists hurt like hell. I hadn't done bis in a while and I thought that the injury had healed but I was wrong ....

[millenium girl]

As you probably know, I'm on vacation right now and I'm taking it easy. I hit the gym earlier for the first time in 3 days and even if I didn't do much, the pump was great.

Dumbell curls
15x12
20x10
25x8
30x6 (I had to try ....)

Triceps kickbacks
15x12
20x10
25x8

Concentration Curls
15x12
20x10
25x8 (I found it really hard to do 8 reps because of my right wrist)

Triceps reverse
20x12
30x10
40x10

[millenium girl]

I'm a bit jetlagged today but I needed some kind of exercise after the long flight.

Lateral Raises
33x15
38x12
44x10
55x8

Seated Rows
55x15
77x12
99x10
110x8

Shoulder Press (machine)
44x12
66x10
77x8

Upright Rows (I used a low pulley, I don't wanna hurt my neck again)
40x12
50x10
60x10

High Pulls
110x10
132x10
143x8

Reverse pulldowns
55x10
77x10
99x8

[millenium girl]

EZ curls
16x15
27x12
33x10
38x8 (my personal best)

Tris Pressdowns
50x15
60x12
70x12
80x8

Olympic Bar Curls
44x12
50x10
52x8
55x8

Tris Extensions
40x15
50x12
60x12
65x10

Pulley Curls
40x10
45x10
50x10
55x8

Triceps Kickbacks
20x15
25x10
30x10

Abs

Smith Machine
44x20 (warm up set)
75x12
84x10
97x4

I tried 110lbs but failed

Chest Incline (machine)
55x10
66x10
72x8
83x8

Cable Crossovers
30x8
35x8
40x8
50x4 (personal best)

Decline Press
66x10
88x10
110x10

10 min on the elliptical.

[millenium girl]

Warm up: 10 min on the elliptical

Box Squats
75x10
88x10
110x8

Horizontal Leg Press
176x10
220x10
242x8

Seated Leg Curls
60x10
70x10
85x10

Abductors/Adductors
55x20
77x15
88x10

Calves
40x25
66x15
88x12

I should probably do hack squats from next week because my neck feels stiff again.

[millenium girl]

Warm up: 10 min on the elliptical

Seated rows
66x12
88x10
110x8

EZ Bar curls
16x12
22x10
27x10
33x8

Lat Pulldowns to the front
66x12
77x10
99x8

Cable Curls
40x12
45x10
50x8
55x6

One arm Rows (machine)
22x12
44x10
66x8

I'm getting used to doing 10 min on the elliptical and it allows me lift more from the start.

Smith machine
88x10
92x10
97x8
101x6

Vertical Press
88x10
132x10
154x8
187x6

Decline Press
77x10
99x10
110x8
121x6

Pec Dec
55x10
66x10
77x8
88x6

[millenium girl]

Warm up: 10 min on the elliptical

Lateral Raises (machine)
38x10
44x10
50x10
55x8

Military Press (machine)
44x12
66x10
77x8
88x6

Upright Rows
35x10
40x10
45x10
50x8

1 arm lateral raises
9x10
10x10
13x8
14x6

Friday April 2, 2010

Weighted Dips
44x12
47x10
53x10

Cable Curls
35x12
45x12
55x10
65x8

Triceps extensions (Rope)
45x12
50x10
60x8
65x6

EZ Bar Curls
16x12
22x10
27x8
33x6

Triceps Reverse
50x15
60x12
70x10
75x10

Curling Machine
33x15
44x12
55x10

Leg Extensions
33x10
44x10
55x10

Seated Leg Curls
55x12
70x12
85x10

Abs
Physioball crunches 100 reps

[millenium girl]

Warm up 10min on the elliptical

Deadlifts
88x10
110x10
121x8
132x6

Seated Rows
77x12
99x10
110x10
121x6

One arm rows
44x12
55x10
66x8
72x6

High Pulls
110x10
121x10
132x8

Lat Pulldowns to the front (narrow grip)
66x12
77x10
88x6

I hadn't done (full) deadlifts in a while and I should wear a belt. It looks as if I hurt my back somehow .. I'll take some Motrin later and I hope that I'll feel better tomorrow.

[millenium girl]

Shoulder Press (machine)
44x12
66x10
77x8
88x6

Tris Pressdowns
50x15
60x12
75x10
80x10

Seated Lateral Raises (machine)
38x10
44x10
50x10
55x8

Weighted Dips
44x12
47x10
55x10
55x8

Upright Rows
44x12
55x12
66x10
77x8

Triceps Reverse
40x15
55x15
77x12
88x10

Warm up 10 min on the elliptical

Pec Dec
33x15
44x12
55x10
66x8

Smith Machine Press
92x8
88x10
79x12
75x12

Cable Crossovers
25x12
30x10
35x8
40x6

Incline Press
44x10
55x8
66x6
72x6

Vertical Press
88x12
110x10
132x10
154x8

[millenium girl]

Friday April 9, 2010

Warm up: 15 min on the elliptical

Cable curls
35X12
50x10
60x10
70x8

Triceps Extensions
35x12
55x10
60x10
70x10

EZ Bar Curls
22x10
33x10
35x8
44x4

Overhead Presses
26x12
31x10
37x8
40x8

Curling Machine
33x12
44x12
55x10
66x6

Triceps Reverse
60x15
70x12
80x10
85x8

[millenium girl]

Monday April 12, 2010

I wasn't feeling well this morning. All I had was a Whey Protein Shake when I woke up and another one after the gym at 4:30PM.

Lat pulldowns to the front
77x12
88x10
99x8
110x6

Seated Rows
77x12
88x10
99x8
110x6

One arm rows
66x8
55x10
44x12
37x15

Reverse grip lat pulldowns to the front
77x12
88x10
99x8
110x6

Warm up: 10 min on the elliptical

Cable crossovers
20x15
30x10
35x10
40x8

Smith Machine Press
97x5
88x15
79x12
75x10

Incline Press
88x12
77x10
72x12
66x12

Decline
77x12
88x10
99x10
110x8

Abs

I can barely eat and sleep lately ... and I have to force myself to hit the gym but I feel better/less depressed after a workout.

[millenium girl]

Warm up 10' on the elliptical

Shoulder Press (machine)
44x15
66x12
77x10
88x6

Single arm lateral raises
13x10
18x10
18x8
22x6

Reverse Pec Dec
33x15
44x12
55x10

Shrugs
35x12
40x12
45x12
50x12

Upright Rows
40x10
50x10
55x10
60x8

Lateral Raises
33x10
44x8
55x6

[millenium girl]

Warm up 10 min on the elliptical

Pec Deck
33x15
44x12
55x12
66x8

Cable Crossovers
25x12
30x10
35x10
40x6

Smith Machine Bench
101x6
97x10
88x8
75x10

Decline Press
110x10
132x8
143x4

Incline Press
44x12
55x8
66x8

[GRIM]

That's more than buck does!

[millenium girl]

Tuesday April 20, 2010

Warm up 10 min on the elliptical

Frontal raises
9x12
13x10
15x8
22x6

Seated Db Presses
18x12
22x12
24x10
26x8

Rear Delt Flys
18x10
22x8
26x6

Db Shrugs
22x10
26x10
33x8

[millenium girl]

Warm up 10' elliptical

Pulley Curls
40x10
50x10
65x10
70x8

Triceps Pressdowns
50x15
60x12
75x12
80x10

EZ Bar Curls
28x10
33x10
39x8 (couldn't go higher but focused on the form)

Triceps Extensions (Rope)
60x12
65x10
70x10
75x8

Concentration Curls
18x10
19x10
22x8

Weighted Dips (machine)
44x12
66x10
88x10

[Deepsouth]

you ever do reverse grip Tri pull downs? they do wonders for the inner Tri

[millenium girl]

you ever do reverse grip Tri pull downs? they do wonders for the inner Tri
I should try them. I like hitting the triceps hard.

Friday April 23, 2010

Warm up 10' elliptical

Seated Rows
66x12
88x10
99x8
121x6

High Pulls
88x12
110x10
121x10
132x8

Deadlifts
99x10
110x10
121x8

Lat Pulldowns to the front
66x10
77x10
88x10
99x4

I feel really tired right now, I can barely eat, I sleep only a couple of hours, I work 7 days a week ... but as long as I can hit the gym, I'm OK.

[Deepsouth]

solid numbers- you sure your female-LOL.

[millenium girl]

Warm up 10 min elliptical

Box Squats
75x10
84x10
88x10
99x8

Oblique Press
110x10
154x10
176x10
220x8

Seated Leg Curls
70x10
85x10
100x10

Seated Calves
77x15
88x10
99x10
110x8

Abs
150 crunches (one set)

Worked 16 hours yesterday, slept only a few hours, didn't eat all day but I had to do legs ....

[millenium girl]

Monday April 26, 2010

I only got a few hours sleep last night, I feel depressed, one more reason to hit the gym ...


Warm up 10 min elliptical

Shoulder Press
44x12
55x10
66x10
40x8

Single Arm Lateral Raises
15x10
18x10
20x8
22x6

Upright Rows
40x12
50x10
60x10

Dumbell Press
18x10
20x10
22x10

Db Shrugs
22x10
26x10
31x10

Tuesday April 27, 2010

Warm up: 10 min elliptical

Cable Crossovers
25x12
30x10
35x10
40x8

Smith Machine Press
75x10
88x10
97x8
101x6

Vertical Chest Press
88x12
154x10
198x8
209x6

Decline Press
77x10
99x8
121x8
132x4

[millenium girl]

Warm up 10' elliptical

Tris Pressdowns
50x15
80x10
85x10
90x10

EZ Bar Curls
16x15
22x12
33x10

Tricep Extensions
40x15
60x10
65x10
70x7

Curling machine
44x15
55x10
66x10
33x20

Tricep Reverse
55x15
65x15
75x12
80x6

Hammer Curls
18x15
22x12
26x10

Abs

[millenium girl]

Warm up 10' elliptical

One arm rows
22x12
44x10
66x8

Lat pulldowns to the front
66x12
88x10
99x10

Reverse grip lat pulldowns
77x10
88x10
99x10
110x6

Deadlifts
88x10
110x10
121x6

Saturday May 1, 2010

Warm up 10' on the elliptical

Horizontal Leg Press
154x10
198x10
220x10
242x8

Seated Leg Curls
55x12
70x12
85x12
100x10

Leg Extensions
33x10
44x10
55x8
66x6

Abductors/Adductors
66x25
88x20
99x12
110x10

Seated Calves

[millenium girl]

Monday May 3, 2010
Warm up 10 min on the elliptical

Pec Dec
44x12
66x8
77x8

Chest Incline
44x10
66x19
77x8
88x6

Smith Machine Press
97x10
88x10
75x12
84x8

Cable Crossovers
25x12
30x12
35x8
40x6

Tuesday May 4, 2010

--------------------------------------------------------------------------------

Warm up 10 min elliptical

Single arm lateral raises
13x10
15x10
18x10
22x8

Seated Db Press
22x12
24x12
26x12
29x8

Shoulder Press (machine)
44x10
66x8
77x8

Upright Rows
35x12
45x10
50x10
60x10

Db Shrugs
26x10
31x10
35x10
40x10

Warm up 10' ellptical

Seated Rows
66x15
88x12
110x10
121x8

One arm rows
35x12
44x10
66x8
72x6 (PR)

Lat pulldowns to the front (narrow grip)
100x12
115x10
135x8
145x8

Partial Deadlifts
99x10
110x10
132x6
143x4

Physioball Crunches
1 set of 100 reps

[millenium girl]

Friday May 7, 2010

Warm up 10' elliptical

Single arm pulley curls
20x15
25x12
30x10
35x8

Triceps pushdowns (Rope)
50x15
55x12
60x12
65x10

EZ Bar Curls
39x8
33x10
28x12
22x10

Triceps Pushdowns
50x15
65x12
75x10
80x10

Curling Machine
44x12
55x12
66x8
77x6

Triceps Extensions
45x12
60x12
65x12
70x10

[millenium girl]

I was supposed to take a break from everything (boards, work, gym) but as you can see, I'm still posting and I decided to hit the gym today for a full body workout. It's not my usual gym, I'm at the seaside right now and the Health City All Inclusive I went to is mostly equipped with hype Technogym machines.

I did 2 exercises for the biceps (db curls and hammer curls), 2 for the back (low rows, high pulls), 3 for the legs (leg press, calves, adductors/abductors), 2 for the triceps (pushdowns, kickbacks), 2 for the shoulders (shoulder press, lateral raises), 2 for the chest (chest press, vertical press) and 2 for the abs. I didn't take my training journal with me but I did 3 to 4 sets of 8 to 10 reps and the weights were approx. the same as those I lift on a daily base.

[millenium girl]

30 min HIIT cardio, 50 push ups, 100 crunches

[millenium girl]

I did another full body this morning

- 2 exercises for the back: high pulls, lat pulldowns to the front
- 2 for the chest: bench press, incline press
- 2 for the shoulders: shoulder press, upright rows
- 2 for the biceps: EZ bar curls, concentration curls
- 3 for the legs: leg press, adductors/abductors
- Abs

I kept it light for a change because I was still sore from the previous full body that I did early this week, not to mention that my lower back is f***** up again.

Saturday May 15, 2010

Fast walking 5.5 miles in 75 minutes
50 push ups

[millenium girl]

Monday May 17, 2010

Warm up 10 min elliptical

Smith Machine Press
44x15
79x10
88x10
97x8

Cable Crossovers
25x12
30x10
35x10
40x8
45x5 (PR)

Incline Press
44x10
66x10
77x8
88x6

Pec Dec
44x12
66x10
77x6

Vertical Press
50x12
61x10
72x10
88x6

[Big B]

what's your height, weight, bf%? I see you are trying 2 gain mass from your workouts but wonder if you're consuming enough calories

[millenium girl]

I'm 5ft7, weight between 147 and 149lbs, bf% unknown.
I can't eat much, I'm a former anorexic and eating is a struggle.
Not sure I posted my diet here yet but most people tell me that I should eat more :(

Warm Up 10 min elliptical

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

Rear Delt Flyes
15x12
18x12
22x10
24x10

Upright Rows
35x12
45x12
55x10
65x10

Seated Db Press
18x10
22x10
24x10
26x8

Db Shrugs
24x12
26x10
29x10
35x10

[Big B]

you compete in bodybuilding or figure?

[millenium girl]

you compete in bodybuilding or figure?
I'm too old to compete :o I lift for fun but I'm very dedicated to my workouts.

Wednesday May 19, 2010

Warm up 10 min elliptical

EZ bar curls
16x15
28x12
33x10
38x6

Tricep Pushdowns
60x15
70x12
75x12
80x12

Curling Machine
33x15
44x12
55x10
66x8

Tricep Pushdowns (Rope)
60x15
70x10
80x6 (PR)

Hammer Curls
18x12
20x10
22x10

Abs
1 set of 100 reps physioball crunches

[Big B]

^how come 3 biceps exercises but 2 for triceps?

[millenium girl]

^how come 3 biceps exercises but 2 for triceps?
Because my biceps are lagging. I usually do 3 triceps exercises but sometimes, I change my workout, depending on how I feel or what I feel like doing.

Warm up 10 min elliptical

Lat pulldowns to the front (narrow grip)
77x12
88x10
99x8
110x8

Deadlifts (partials)
99x10
110x10
121x8
132x4

Seated Rows
77x12
99x10
121x8
143x4 (PR)

Reverse grip lat pulldowns
132x6
110x8
88x10
77x12

[millenium girl]

Monday May 24, 2010

Monday May 24, 2010

Warm up 10 min elliptical

Flat Bench (Smith Machine)
75x10
84x10
88x8
93x8

Incline Press
44x10
61x10
66x10
72x8

Pec Deck
44x10
55x10
66x10
77x6

Vertical Press
88x10
132x10
154x10

Cable Crossovers
25x10
30x10
35x10
40x6

I have the impression that my muscles are shrinking and I'm wondering what is wrong with my training. Any ideas?

[Big B]

eat :rolleyes:

[millenium girl]

I try to eat, Big B but my stomach is acting up ....

10 min elliptical

Olympic Bar Curls
44x12
55x10
44x15

Tricep Pressdowns
60x12
75x12
80x10
85x10

Db Curls
13x12
18x10
22x10

Db kickbacks
15x12
18x10
22x10

One arm pulley curls
20x12
25x10
30x10
10x25

Tricep Extensions
50x12
60x12
65x10
40x25

[millenium girl]

I went to a chiro for my back problem earlier and after the session, he said that I shouldn't lift weights for at least 24 hours but since I was already in pain, I hit the gym to do shoulders.

10 min elliptical

Shoulder press
44x15
55x12
66x10

Lateral raises
33x15
38x12
44x10

Db Shrugs
26x12
31x12
35x12

Frontal (plate) raises
11x15
15x12
22x10

Rear delt flyes
22x15
24x12
26x10

[millenium girl]

Friday May 28, 2010

Warm up 10 min elliptical

Seated Rows
66x12
88x12
110x12

One arm rows
44x12
50x12
66x10

Leg Extensions
44x10
55x10
66x10

Seated Leg Curls
70x10
85x10
100x10

Horizontal Leg Press
154x10
198x10
220x10

Seated Calves
88x15
99x12
110x10

[millenium girl]

10 min elliptical

Incline Press
44x15
55x12
66x10
77x8

Smith Machine Press
79x12
88x10
97x8
101x5

Cable crossovers
25x15
30x12
40x8

Vertical Press
110x15
132x12
154x10
165x8

Decline Press
88x12
110x10
132x8

Tuesday June 1, 2010

10 min elliptical

Pulley Curls
55x12
65x10
76x8
80x8 (PR)

Triceps Reverse
60x15
70x12
80x12
90x10

EZ bar curls
28x10
33x10
38x8

Triceps Rope pushdowns
60x12
70x10
80x8

Hammer Curls
18x12
22x10
26x10

Triceps Kickbacks
18x12
22x10
26x8

1 set of 100 physioball crunches

[millenium girl]

Wednesday June 2, 2010

10 min elliptical

1 arm lateral raises
15x12
18x10
20x8
22x6

Lat pulldowns to the front
66x12
88x10
99x10
110x8

Upright Rows
45x12
55x10
60x10

High Pulls
110x10
132x10
143x8

Shoulder Press
44x12
66x10
77x10

Seated Rows
88x10
99x9
110x7

[millenium girl]

I'm still in a lot of pain (back issues) but staying at home won't solve anything, the doc told me to keep moving .... and to take Ibuprofen and painkillers ...

I decided to go back to a 300 reps Friday (haven't done it in a while).

Prisoner squats
Inverted rows
Horizontal leg press (176, 198, 220)
Lateral raises (39, 44, 55)
Pec Deck (55, 66, 77)
Hyperextensions
Pike sit ups
Hanging leg raises
Cable crossovers (30, 40, 45)
Clean&Press (44)

1 set of 10 reps of each exercise in 3 rotations without rest ....

[millenium girl]

10 min stairclimber

Lateral raises
44x12
50x10
55x10

Upright rows
50x12
60x10
70x10

Db press
22x12
24x12
26x12

Rear delt flyes
22x12
33x10
44x8

Frontal raises
22x12
24x10
26x12

Shrugs
29x12
31x10
35x12

10 min elliptical

Smith machine flat bench
88x15
92x12
97x10
44x25

Cable Crossovers
30x12
35x10
40x8
45x6

Incline Press
55x10
66x10
77x10
88x6

Pec Deck
55x10
77x8
88x6

1 set of 250 crunches

[millenium girl]

Wednesday June 9th, 2010

10 min elliptical

Horizontal Leg Press
287x12
264x15
220x20

Seated Leg Curls
253x12
220x12
198x12

Leg Extensions
77x10
66x10
55x10

Seated Calves
110x10
99x12
88x12

Abductors/Adductors
110x15
99x12
88x12

[millenium girl]

Saturday June 12th, 2010

10 min elliptical

Curling machine
33x15
44x15
55x12
66x6

Triceps Pushdowns
70x15
75x15
80x15
85x15

Pulley Curls
45x12
50x12
55x12

Triceps Pressdowns (Rope)
60x12
70x12
75x10

Single arm pulley curls
20x15
25x12
30x10

Triceps Reverse
70x15
80x15
90x10

[millenium girl]

Monday June 14th, 2010

10 min elliptical

Cable crossovers
66x15
77x12
88x10

Smith Machine Flat Bench
77x15
88x12
110x10

Vertical Press
154x12
176x10
198x10

Incline Press
55x12
66x10
77x10

Decline Press
88x12
99x10
110x10

Pec Deck
88x12
99x10
110x10

[millenium girl]

Tuesday June 15th, 2010

10 min elliptical

Single arm lateral raises
18x10
22x10
24x8

Shoulder Press (machine)
77x10
88x10
99x8

Upright Rows
45x12
60x12
70x10

Db Shrugs
29x12
31x12
35x12

200 abs (1 set)

[millenium girl]

Friday June 18th, 2010

20 min elliptical (I usually do 10 minutes but I needed more today)

EZ bar curls
22x15
33x12
38x10

Triceps Reverse
66x15
77x12
88x10

One arm concentration curls
18x12
22x10
26x8

Triceps pushdowns (rope)
70x12
75x12
80x10

Hammer Curls
22x10
26x12
31x10

Triceps Extensions
50x15
60x10
65x10

[millenium girl]

Monday June 21st, 2010

Not easy to work around a sprained knee but I won't let this injury stop me from doing the upper body!

Seated Lateral Raises (machine)
44x12
55x10
61x6
66x4 (PR)

Shoulder Press (machine)
55x12
77x10
88x10
99x6 (PR)

Db Press
22x10
26x10
31x10

Upright Rows
44x12
66x10
77x10

Db Shrugs
28x12
31x12
35x10
40x8

Tuesday June 22nd, 2010

Smith Machine Flat Bench Press
97x6
101x8
110x10
115x8 (PR)

Chest incline
77x10
83x10
88x10
94x10

Pec Deck
88x8
77x8
66x10

Cable Crossovers
35x10
40x10
45x8

[millenium girl]

Db Curls
18x10
22x10
26x8

Triceps Kickbacks
18x12
22x10
26x8

Pulley Curls
50x12
65x10
75x8

Triceps Pushdowns
70x12
80x15
90x12

EZ Bar Curls
33x12
38x10
44x8

Dips
20
15
10

Hammer Curls
22x12
26x12
31x12

1 set of 250 physioball crunches

[millenium girl]

Friday June 25th, 2010

I miss doing 10 min on the elliptical ...

Seated Rows
88x10
110x10
132x10
143x4

One arm rows
44x12
55x12
66x10
77x4

Lat Pulldowns to the front
99x12
110x10
121x10
132x6

Reverse Grip Lat Pulldowns
110x8
121x8
132x6

Abs

[millenium girl]

Monday June 28th, 2010

Smith Machine Flat Bench Press
99x10
110x8
119x8
123x8 (PR)

Cable Crossovers
30x12
35x10
40x10

Incline Press
44x12
66x10
88x8

Vertical Press
66x12
88x12
110x10
116x8

1set of 250 abs

Tuesday June 29th, 2010

One arm lateral raises
18x12
20x10
22x10
24x8

Triceps kickbacks
18x12
20x10
22x10
24x8

Shoulder Press (machine)
55x12
66x10
77x10
88x8

Tricep Pushdowns
60x15
75x12
85x12
90x10

Frontal (plate) raises
15x12
18x10
20x10
22x10

Tricep Extensions
50x12
60x15
70x10

Db Shrugs
26x15
31x15
35x15

300 abs

[millenium girl]

I had an appointment with the physical therapist early this morning and it went so well that I decided to hit the ellipictal for a small test. Nothing major, just 10 minutes but the good news is that I didn't experience any pain. I also did a bit of adductors/abductors and seated calves.

I iced my knee when I got back home and now it's a bit stiff but not sore.

[millenium girl]

Thursday July 1st, 2010

OK, maybe it wasn't a bright idea to start doing the elliptical again. I did 15 minutes today and my knee is really sore now ....

One arm pulley curls
20x12
25x12
30x12
35x8

Triceps Pushdowns
60x15
70x15
80x12
85x10

Alternate Db Curls
18x12
22x12
26x10

Triceps Reverse
65x15
75x15
85x12

Curling Machine
44x15
55x12
66x8

Triceps Extensions
44x12
55x12
66x10

250 abs

Friday July 2nd, 2010

Seated Rows
88x12
110x10
132x10
143x6

Lat Pulldowns to the Front
88x12
99x10
110x10
121x8

High Pulls
110x12
132x10
143x8
154x6

One Arm Rows
22x10
44x10
66x8

[millenium girl]

One arm lateral raises
15x15
18x10
22x10

Triceps pushdowns
60x15
80x15
90x12

Seated Db Press
20x15
22x12
26x10

Triceps Reverse
90x10
95x10
100x10

Frontal (Plate) Raises
15x12
18x10
22x10

Triceps Extensions
60x12
65x10
70x10

Upright Rows
60x10
65x10
70x10

Dips
3 sets of 20

250 abs

[millenium girl]

Tuesday July 6th, 2010

I got a bit carried away today and did 20 min on the stationary bike. It loosened up my knee a bit (it was really sore after the physiotherapy session of yesterday).

Abductors/Adductors
40x77
30x88
20x99

Seated Calves
20x77
15x88
15x99

250 abs

15 min stationary bike

Smith Machine Flat Bench
110x10
119x10
123x8
128x7 (PR)

Pec Deck
66x12
77x10
88x8

Incline Press
66x10
72x12
77x10

Cable Crossovers
35x12
40x10
99x8

Decline Press
110x12
121x9
132x6

[millenium girl]

Friday July 9th, 2010

I skipped the cardio this morning because I was feeling a bit dizzy (low BP 10/6).

One arm rows
22x15
44x12
66x10

One arm pulley curls
20x12
25x10
30x12

High Pulls
110x12
132x12
143x10

EZ Bar Curls
22x15
33x10
38x10

Seated Rows
88x12
110x10
132x10

Hammer Curls
22x15
26x12
31x12

Lat pulldowns to the front
88x10
110x8
121x6

[millenium girl]

Did 30 minutes cardio on the stationary bike today + 300 abs.

I have decided to change the way I train a bit. From today, I will do higher reps with lighter weights for a while.

Single arm lateral raises
11x20
13x15
15x15
18x12

Triceps Pushdowns (Rope)
50x20
60x15
70x12
75x12

Shoulder Press (machine)
33x20
44x20
55x15
66x12

Triceps Extensions
50x20
60x15
70x15
75x12

Frontal Plate Raises
11x20
13x15
15x15

Dips
4 sets of 20 reps

Db Shrugs
22x20
26x20
31x15
35x15

[millenium girl]

Tuesday July 13th, 2010

I haven't been feeling well the last couple of days (liver pain). When I got up this morning, I thought it might be a good thing to skip the breakfast shake and hit the gym on an empty stomach.

Tuesday July 13th, 2010

Lat pulldowns to the front
66x20
77x15
88x12
99x10

One arm rows
22x20
33x15
44x15
55x12

Seated Rows
66x20
77x20
88x15
99x15

Hyperextensions
4 sets of 15 reps (with a 22lbs plate)

250 abs

I might go back to the gym later for half an hour cardio (depending on how I feel).

[millenium girl]

Smith Machine Flat
44x20
80x15
84x15
88x15

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
20x15
25x15
30x15
35x12

Cable Crossovers
25x15
30x15
35x12
40x10

[millenium girl]

20 min stationary bike
Abductors/Adductors
Seated calves
300 abs

AM
10 min stationary bike

EZ Bar Curls
16x20
22x15
27x15
33x15

Tricep Kickbacks
13x20
18x15
20x15
22x15

Curling Machine
33x20
44x20
55x15
66x15

Tricep Reverse
55x20
66x10
77x15
88x12

High Pulley Curls
20x15
25x15
30x15
35x10

Dips
4 sets of 20 reps

Hammer Curls
18x20
22x15
26x15

PM
30 min stationary bike (Level 4, 6 miles, 188 calories).
Didn't want to force on the knee ...

[millenium girl]

Saturday July 17th, 2010

300 reps day ... Gotta love those!

Prisoner Squats
Cable Crossovers (20,25,30lbs)
Lateral Raises (44,50,55)
Horizontal Leg Press (154,176,198)
Hanging Leg Raises
Pike Sit-Ups
Push Ups
Hyperextensions
Clean & Press (44,53,57)

in 3 rotations without rest.
I hadn't done legs in +/- 4 weeks but didn't feel any pain when doing the horizontal leg press today.

PM
20 min HIIT cardio

20 min HIIT cardio

Seated db press
18x20
20x15
22x12
26x10

Single arm lateral raises
15x20
18x15
22x12
24x12

Db Shrugs
24x20
26x15
31x15
35x12

Upright Rows
50x20
60x15
65x15
70x12

Rear Delt Flys
4 sets of 20 reps 22lbs

[millenium girl]

I was feeling a bit lightheaded by the time I hit the gym today (didn't eat anything except a light breakfast).

I decided to lift a bit differently and go from "heavy" to light

10 min stationary bike

Lat pulldowns to the front (narrow grip)
110x8
99x10
88x12
77x15

Seated Rows
121x10
110x12
99x12
88x12

One Arm Rows
66x10
55x12
44x12
33x15

Hyperextensions (with a 22lbs plate)
12
12
10
10

[millenium girl]

15 min stationary bike

Smith Machine Flat
44x25
75x15
79x15
88x12

Cable Crossovers
25x20
30x15
35x12
40x10

Vertical Press
88x15
110x15
132x15
154x15

Incline Press
44x15
55x15
66x12
72x12

300 abs

25 min stationary bike

Low pulley biceps curls
45x15
55x15
60x12

Seated Leg Curls
45x20
50x20
60x15
75x15

Triceps Reverse
55x20
65x20
75x15

Leg Extensions
22x10
33x10
44x10
55x10

(it was the first time since my accident that I was doing curls and extensions and I sticked to light weights).

EZ Bar Curls
16x20
22x15
27x15

Tricep Pushdowns
60x20
70x15
80x15

Seated Calves
77x25
88x25
99x20

Hammer Curls
20x20
22x20
26x20

[millenium girl]

Thursday July 22nd, 2010

Before breakfast: 30 min stationary bike

An hour and a half later

Shoulder Press (Smith Machine)
44x20
57x15
66x15

Lateral Raises
44x12
50x12
55x12

Front Raises
22x15
24x15
26x15
31x15

Upright Rows
45x20
50x15
55x15
60x15

[millenium girl]

Monday July 26th, 2010

10 min stationary bike

Seated Rows
77x15
88x15
99x12
66x20

One Arm Rows
22x15
44x15
66x10
22x20

Lat Pulldowns to the front
77x15
88x15
99x12
66x20

Hyperextensions
4 sets of 10

[Big B]

looks like you got a workout diary here :rolleyes:

[millenium girl]

looks like you got a workout diary here :rolleyes:

I post my training log at all the boards I'm a member at .. it keeps me motivated and I like reading the comments of guys who check it out :D

Tuesday July 27th, 2010

10 min stationary bike

Seated Shoulder Press (machine)
44x20
66x15
77x15
88x12

One arm lateral raises
18x15
20x15
22x15
26x8 (PB)

Upright Rows
50x20
55x20
60x20
65x15

Db Shrugs
26x15
31x15
35x12
40x12

The more I train the more my muscles seem to be shrinking ... blah (that was my rant for the day )

Wednesday July 28th, 2010
15 min stationary bike

Smith Machine Flat Bench
44x25
75x15
79x12
84x12

Incline Press
55x15
66x15
72x12
77x12

Decline Press
66x15
88x12
110x15

Pec Deck
55x15
66x12
77x10
44x20

I had no strength today ...

[millenium girl]

Monday August 10th, 2010

As you know, I took a break from the gym while in NYC last week and even though I was jetlagged today, I hit the gym for a light workout.

10 min stationary bike

Smith machine press
44x20
66x15
75x12
79x10

Cable Crossovers
20x20
25x15
30x12
35x10

Incline Press
44x20
55x15
66x12
77x10

Pec Deck
44x20
55x15
66x12

300 abs

[millenium girl]

The long flight f***** up my back but I hit the gym earlier. I wish my chiro was back from his vacation, I need him to put everything back in place.

Tuesday August 10th, 2010

AM: 30 min stationary bike on an empty stomach

PM:

Seated Rows
66x20
77x15
88x12
99x10

High Pulls
110x12
132x12
143x10

One Arm Rows
22x20
44x15
66x10

Lat Pulldowns to the Front
66x15
77x12
88x12

[millenium girl]

Wednesday August 11th, 2010

15 min stationary bike

Shoulder Press (machine)
44x15
66x12
77x10

Upright Rows
50x15
55x12
60x10

One Arm lateral raises
18x15
20x12
22x12
26x8

Db shrugs
26x15
31x15
35x12
37x12

[millenium girl]

Friday August 13th, 2010

20 min stationary bike

Bis
- Pulley curls
- Db curls
- Hammer curls

Tris
- Pushdowns
- Kickbacks
- Dips

3 sets of 12 to 20 reps

Weights are irrelevant ...

[millenium girl]

30 min stationary bike
250 Abs

Sunday August 15th, 2010
10 min stationary bike, 10 min treadmill, 10 min elliptical

Leg Extensions
33x12
44x12
55x12

Seated Leg Curls
50x12
70x12
85x12

Seated Calves
66x30
77x25
88x20

[millenium girl]

Tuesday August 17th, 2010

15 min treadmill, 10 min stationary bike

Lat pulldowns to the front
66x20
88x15
99x12

Seated Rows
88x15
99x12
110x12

Reverse grip lat pulldowns
66x12
88x10
99x10

Hyperextensions
4 sets of 12 reps

[millenium girl]

Wednesday August 18th, 2010

Smith Machine Flat Press
66x20
75x15
79x12
88x10

Incline Press
44x20
55x15
66x12
72x10

Cable Crossovers
25x20
30x15
35x12

Pec Deck
44x15
55x12
66x10

I didn't feel like doing cardio today, I have shin splints and my knee is acting up again ...

[millenium girl]

15 min stationary bike
15 min treadmill (15% incline)

One arm lateral raises
13x12
18x12
22x12
24x10

Seated db press
18x12
20x12
22x12
26x4

Upright rows (wide grip)
40x12
50x12
60x10
65x8

Db shrugs
26x15
31x12
35x12

Face Pulls
22x10
33x10
33x10

[millenium girl]

Thursday August 25th, 2010

Single arm high pulley curl
15x20
20x15
25x15
30x12

Triceps Pushdowns
50x15
60x15
65x15
70x15

Alternate Db Curls
13x12
18x10
22x10

Tris Extensions (rope)
40x15
50x12
60x12

Curling Machine
33x15
44x15
55x12
66x8

Tris Reverse
60x15
65x12
75x15
80x12

150 Physioball Crunches

[millenium girl]

Thursday Aug. 26th, 2010

Today was cardio day

60 min brisk walking
15 min arm bicycle
4 sets of dips
250 abs

15 min stationary bike
15 min arm bicycle

Seated Rows
77x15
88x12
99x10
66x20

One Arm Rows
22x20
33x15
44x12

Lat Pulldowns to the front
77x15
99x10
110x10

High Pulls
110x12
132x10
154x8

300 abs

[millenium girl]

Saturday Aug. 28th, 2010

15 min stationary bike

Leg extensions
44x12
55x12
66x10

Horizontal Leg Press
154x20
176x15
198x15

Seated Leg Curls
55x20
70x15
85x12

Abductors/Adductors
99x30
88x25
77x20

Rotary Calf machine
55x25
66x25
77x20

At the end of the workout, my knee was terribly sore and now I can barely extend it .. let's hope I didn't make things worse.

[millenium girl]

Monday Aug. 30th, 2010

10 min stationary bike

Shoulder Press
44x20
55x15
66x12
88x10

Upright Rows
44x15
55x12
66x10

Db Press
17x15
18x12
22x12 (couldn't go higher ...)

Db Shrugs
22x12
26x12
31x12

10 min arm bicycle

Tuesday Aug 31st, 2010

15 min stationary bike

Single arm pulley curls
20x15
25x15
30x12
35x8

Tris Pushdowns
60x15
65x15
70x12
75x10

EZ Bar Curls
22x15
27x12
33x12

Tris Extensions
40x15
50x15
55x12

Alternate Db Curls
18x10
20x10
22x10

Tris Reverse
55x15
65x15
70x15
80x12

Curling Machine
44x15
55x12
66x10

[millenium girl]

Wed. Sept. 1st, 2010

15 min stationary bike (I should have skipped the cardio because my calf was so sore after those 15 min that I could barely walk)

Smith Machine (flat)
44x20
75x15
84x12
88x10

Cable Crossovers
25x20
30x15
35x10
40x8

Vertical Press
88x12
110x12
132x12
143x12

Incline Press
50x12
55x12
66x10
72x10

I'm not making any progress anymore. Time for a change of routine I guess. Any ideas, guys?

[millenium girl]

Friday Sept 3rd, 2010

15 min stationary bike

One arm rows
44x15
55x12
66x10
72x8 (new PR)

Lat pulldowns
66x12
88x10
99x10
110x6

Seated Rows
77x15
99x12
110x12
121x8

Hyperextensions
4 sets of 12

[millenium girl]

I did cardio all week-end (Saturday: 25 min HIIT cardio, adductors, abductors, calves) and yesterday, 25 min HIIT cardio and 300 abs.

Monday Sept 6, 2010


15 min stationary bike

Incline Chest Press
44x12
55x10
66x10
77x8

Shoulder Press
44x12
66x10
77x8
88x8

Triceps Pushdowns (V Bar)
50x15
60x12
70x12
75x8

Smith Machine Flat Press
75x10
79x10
88x10
92x8

Single Arm Lateral Raises
15x10
18x8
22x8
24x6

Close grip Bench Press
44x20
57x12
66x10

Cable crossovers
30x10
35x10
40x10

Rear Delts Flys
22x10
31x12
33x10

Triceps Extensions (Rope)
40x10
50x10
60x10

[millenium girl]

Wednesday Sept 8, 2010

Today I was supposed to do back and bis but my back was terribly sore this morning and I went to the chiro before hitting the gym. He told me to listen to my body and wait a couple of days before doing back exercises.

10 min brisk walking

Leg extensions
22x10
33x12
44x12
55x10

Seated Leg Curls
55x12
70x10
75x8
85x6

Horizontal Leg Press
176x12
187x8
220x10
242x8

Seated Calves
66x20
77x15
88x15
99x12


It's the 1st time that I hit the legs a little harder since the injury. I didn't feel any pain today but yesterday, the "control" doctor at work asked me to squat (body weight squats) and I was so keen on showing him that I could do my job that I did a full squat and the pain was really bad

[millenium girl]

Monday Sept 13, 2010

25 min HIIT arm bicycle

Pec Deck
44x12
55x12
66x12

Deadlifts
88x12
110x10
121x10

Cable Crossovers
25x12
30x12
40x10

Seated Cable Rows
44x12
66x12
88x12

Incline Press
55x12
66x12
77x12

One arm db rows (I used to do one arm rows at a machine .. I found out that it's tougher to use dumbbells)
35x12
40x12
44x12

150 abs

[millenium girl]

Wednesday Sept 15, 2010

10 min stationary bike

Shoulder Press (machine)
44x15
55x12
66x10

Pulley Curls
44x15
55x12
66x10

Triceps Kickbacks
18x15
20x12
22x12

Seated Db Press
22x15
26x12
26x10 (I wish I had had a spotter b/c I'm sure I could have done a set with 31lbs)

Frontal Db Raises
22x12
26x12
31x10

Concentration Curls
20x12
22x10
26x10

Triceps Reverse
35x15
40x15
50x8

Db Shrugs
22x15
31x12
35x10

[millenium girl]

15 min stationary bike
12 min HIIT treadmill

Leg extensions
22x12
33x12
44x10
55x8

Seated Leg Curls
55x15
60x12
70x10
85x10

Horizontal Leg Press
176x15
198x12
220x10

Abductors/Adductors
66x30
77x25
88x20

Seated Calves
44x30
55x25
66x20
77x15

I didn't want to put too much stress on the knee but I really need to strengthen my

[millenium girl]

Monday Sept. 20th, 2010

15 min stationary bike

Smith Machine Press
66x12
88x10
97x8

Triceps pressdowns (rope)
50x15
60x12
65x12

Incline Press
55x15
66x12
77x10

Triceps pressdowns (V Bar)
65x15
70x12
75x12

Vertical Press
88x15
132x12
176x12

Triceps Extensions
50x15
60x12
70x12

Cable Crossovers
25x15
30x12
35x10

PM
30 min arm bicycle

Tuesday Sept 21, 2010

15 min stationary bike

Seated Press
33x15
44x12
55x10

Dumbbell Press
22x15
22x12
26x12

Frontal Db raises
26x12
31x12
40x8

Dumbbell Shrugs
31x12
35x12
40x12

(Low Pulley) Upright Rows
44x15
66x12
88x8

15 min arm bicycle

My left upper thigh is terribly sore, especially when I walk a lot. Could it be a tendonitis of some kind?

[millenium girl]

I got some disturbing news earlier. I was feeling really tired lately and I had blood work done two days ago. I called the doc and he says that there are abnormalities and that I have to come and see him next week to discuss the results. He said that I might push myself too hard at the gym

Prisoner squats
Inverted rows
Horizontal leg press (max weight 198lbs)
Lateral raises (I did seated lateral raises at the machine this time)
Pec Deck (max weight 66lbs)
Hyperextensions
Pike sit-ups
Hanging leg raises
Cable crossovers (40lbs)
Clean & Press (44lbs)

1 set at 10 reps in 3 rotations without rest

PM
20 min arm bicycle