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MG's log

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Quote:
[/font]


[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Yesterday I did cardio only: 45 min Rotex when I woke up.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did biceps/triceps earlier. Light weights, great pump.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Spider curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]22x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30x6[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Hammer curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Same weights, same number of reps[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Wrist curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]10x15[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]15x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Weighted dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]4 sets of 12[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Triceps kickbacks[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]22x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did Barbara modified during my lunch break: 20 pull ups, 30 push ups, 40 crunches, 50 squats (no breaks). I finished in 16'45"90.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I play tennis at 5. I don't really wanna go because I have sciatica pain but we didn't play last week and I cannot miss two weeks in a row.[/font]
 
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Yesterday's workout was 45 min fasted cardio.[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Today was a light full body.[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Pec deck[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]65x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]75x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Seated rows[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]70x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]90x-0[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Shoulder press[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]40x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]50x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Spider curls[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]20x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]22x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]25x10[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Weighted dips[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]3 sets of 12[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Horizontal leg press[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]190x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]200x10[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]215x10[/font]
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Short workout during my lunch break: chest and back (all exercises back to back, no rest)

Pec deck
55x10
65x10
75x10

Pull overs
22x10
25x10
30x10

Chest press
50x10
60x10
65x10

Pull ups
3 sets of 10

Lat pulldowns
70x10
80x10
90x10

Seated rows
60x10
70x10
80x10

I play tennis at 5.[/font]
 
[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]Today I did Angie modified[/font]


[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]100 pull ups[/font]
[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]100 push ups[/font]
[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]100 crunches[/font]
[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]100 squats[/font]


[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]I finished in 22'20'10.[/font]
[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]That WOD killed my forearms and wrists.[/font]


[font=Tahoma, Calibri, Verdana, Geneva, sans-serif]Tomorrow will be cardio only.[/font]
 
Yesterday's workout was 45 min fasted cardio.



[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did chest and back earlier. Light weights, everything back to back.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Pec deck[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Push ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 sets of 12[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Vertical chest press[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]85x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Smith machine[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]60x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Pull ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 sets of 12[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Lat pulldowns[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]60x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]80x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Seated rows[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]80x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]90x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I play tennis at 5.[/font]
 
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]I did a fight gone bad earlier (max reps in 1 min of)[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Chest press[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55x40[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Pull ups[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]30[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Shoulder press[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]40x38[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Horizontal leg press[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]190x38[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Seated rows[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]60x38[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Weighted dips[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]32[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Weighted crunches[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]38[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Spider curls[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]20x36[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Abductors[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]75x42[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Adductors [/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]75x42[/font]

[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]I will do cardio for the next two days and take Saturday and Sunday off (gym is closed and I work on Sunday which will be a workout in itself).[/font]
[font=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Edit/Delete Message Reply With Quote Multi-Quote This Message Quick reply to this message[/font]
 
Yesterday's workout was 35 min arm bicycle.

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Short workout during my lunch break.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30, 25, 20, 15, 10, 5 reps for time of pull ups, push ups, dips and squats.[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I finished in 13'51"18.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I play tennis at 5pm.[/font]
 
I did Tabata this earlier: 20" of work [font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]followed by 10" of rest repeated 8 times.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Pull ups ([/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]11/11/11/11[/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]/11/11/11/11)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Push ups ([/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]16/16/16/14[/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]/12/12/12/12)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Shoulder press ([/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]16/16/16/16[/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]/15/14/14/14)(40lbs)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Vertical chest press ([/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]16/16/16/16[/font][font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]/16/15/15/14 (65kbs)[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I will do cardio the next couple of days and take the week-end off because I work both days.[/font]
 
I did 45 min fasted cardio every day last week.

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did shoulders and triceps earlier (light weights again)

Shoulder press
40x10
50x10
60x10

Kettlebell swings
3 sets of 12 -- 22lbs

Reverse pec deck
65x10
75x10
85x10

Weighted dips
3 sets of 12

Pressdowns
45x10
50x10
55x10

Triceps reverse
Same as above[/font]
 
10 rounds for time of 10 pull ups, 10 dips, 10 push ups and 10 crunches.
I finished in 14'13"69.
 
I have been doing cardio and bodyweight exercises every other day. I still lift twice a week (usually a full body, one exercise per muscle, 3 sets of 10 to 12 reps).
 
Today I did another 45 min fasted cardio (at 4:45am). I keep using the elliptical because of the knee.
 

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