millenium girl Posted December 12, 2018 Author Share Posted December 12, 2018 Fasted cardio 5,3 kms -- 600 cals Pull workout Back Lat pulldowns to the front wide grip Warm up set 20 reps, 15, 15 Seated rows Warm up set 20 reps, 15, 15 Lat pulldowns to the front narrow grip Warm up set 20 reps, 15, 15 Weighted Back extensions Warm up set 20 reps, 20, 20 Biceps Preacher's curls Warm up set 30 reps, 20, 20 Hammer curls Warm up set 20 reps, 15, 15 Wrist curls Warm up set 20 reps, 15, 15 PM cardio 3,6 kms -- 410 cals Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 12, 2018 Author Share Posted December 12, 2018 Fasted cardio 4,5 kms -- 510 cals Legs Squats -- warm up set 20, 20, 15, 15 Leg extensions -- warm up set 20, 15, 15 Seated leg curls -- warm up set 20, 20, 20 Leg press -- warm up set 20, 20, 20 Hip adductors -- warm up set 20, 25, 25, 25 Hip abductors -- warm up set 20, 25, 25, 25 PM cardio 3 kms -- 350 cals Quote Link to comment Share on other sites More sharing options...
eazy57 Posted December 12, 2018 Share Posted December 12, 2018 What's your diet like these days? Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 13, 2018 Author Share Posted December 13, 2018 On December 12, 2018 at 4:27 PM, eazy57 said: What's your diet like these days? Vegan as usual. Fasted cardio 7.1 kms, 800 cals (I hadn't had anything since 5:30pm yesterday -- a protein shake -- because I had a procedure under light sedation this morning. I wasn't even allowed to drink water) Push workout Shoulders Military press -- warm up set (20), 15, 15 Upright rows -- warm up set (20), 15, 15 Shrugs -- warm up set (20), 15, 15 Seated laterals raises, warm up set (20), 15, 15 Triceps Triceps push downs -- warm up set (20), 15, 15 Reverse -- warm up set (20), 15, 15 Weighted dips -- warm up set (20), 20, 20 Chest Smith machine chest press (flat) -- 20, 15, 15 Smith machine incline -- 20, 15, 15 Pec deck -- 20, 15, 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 15, 2018 Author Share Posted December 15, 2018 Fasted cardio 4.2 kms -- 510 cals Pull workout Back Seated rows (wide grip) 20, 15, 15 Lat pulldowns 20, 15, 15 Seated rows (narrow grip) 20, 15, 15 Weighted back extensions 20, 20, 20 Biceps curls 20, 15, 15 Hammer curls 20, 15, 15 Preachers curls 30, 20, 20, 15 Wrist curls 20, 15, 15 Since I can't hit the gym tomorrow to do legs I did them today Squats 20, 10, 10 (pain) Leg extensions 20, 10, 10 Leg curls 20, 15, 15 Leg presses 20, 15, 15 Knee is sore and swollen. I blame the cardio and the bad weather and tendinosis. I will rest until Monday. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 17, 2018 Author Share Posted December 17, 2018 Fasted cardio 7 kms, 800 cals Push workout Shoulders Frontal raises -- 20, 15, 15 Upright rows -- 20, 15, 15 Shrugs -- 20, 15, 15 Seated laterals raises -- 20, 15, 15 Triceps Rope -- 20, 15, 15 Triceps push downs -- 20, 15, 15 Reverse -- 20, 15, 15 Weighted dips -- 20, 20, 20 Chest Smith machine press (incline) -- 20, 15, 15 Smith machine (flat) -- 20, 15, 15 Pec deck -- 20, 15, 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 18, 2018 Author Share Posted December 18, 2018 Fasted cardio 7 kms -- 800 cals Pull workout Back Lat pulldowns to the front wide grip 20, 15, 15 Seated rows wide grip 20, 15, 15 Lat pulldowns to the front narrow grip 20, 15, 15 Seated rows narrow grip 20, 15, 15 Weighted back extensions 20, 20, 20 Biceps Curls 20, 20, 20 Hammer curls 20, 15, 15 Preacher's curls 20, 20, 20 Wrist curls 20, 15, 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 19, 2018 Author Share Posted December 19, 2018 Fasted cardio 7 kms -- 800 cals Legs Squats -- 20, 20, 20, 20 Leg extensions -- 20, 20, 20 Seated leg curls -- 20, 20, 20 Leg press -- 20, 20, 20, 20 Hip adductors -- 20, 20, 20, 20 Hip abductors -- 20, 20, 20, 20 The inner compartment of the knee is quite sore. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 21, 2018 Author Share Posted December 21, 2018 Fasted cardio 7 kms -- 800 cals Back Lat pulldowns to the front wide grip 20, 15, 15 Seated rows wide grip 20, 15, 15 Lat pulldowns to the front narrow grip 20, 15, 15 Seated rows narrow grip 20, 15, 15 Weighted back extensions 20, 20, 20 Biceps Curls 20, 20, 20 Hammer curls 20, 15, 15 Preacher's curls 30, 20, 20 Wrist curls 20, 15, 15 Everything in supersets to spice things up. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 18, 2019 Author Share Posted February 18, 2019 45 min arm bicycle (minimum resistance) When I told the manager of the gym that he wouldn't see me for a month and why, he asked me "why don't you work out the next 3 days and then take a break?". He had a point and I did shoulders, back and triceps. Military press -- 15, 15, 15 Frontal raises -- 15, 15, 15 Seated laterals -- 15, 15, 15 Shrugs -- 20, 20, 20 Seated rows (narrow) -- 15, 15, 15 Seated rows (wide) -- 15, 15, 15 Lat pulls (4 different grips) -- 3 sets of 15 of each Weighted back extensions -- 20, 20, 20 Press downs -- 15, 15, 15 Reverse -- 15, 15, 15 Rope -- 15, 15, 15 Weighted dips -- 20, 20, 20 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 19, 2019 Author Share Posted February 19, 2019 I did chest earlier. Chest press (machine) Normal grip -- 15, 15, 15 Close grip -- 15, 15, 15 Bench Flat -- 15, 15, 15 Incline -- 15, 15, 15 Decline -- 15, 15, 15 Cable crossovers -- 15, 15, 15 Pec deck -- 15, 15, 15 30 min arm bicycle (min resistance) Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 15, 2019 Author Share Posted July 15, 2019 I stopped posting my log here but I didn't stop working out. AM Fasted cardio 9,5 kilometers walk PM Work Patrol 15 kilometers Chest Push ups 20, 20, 20, 20 Incline press 15, 15, 15 Flyes 15, 15, 15 Incline press neutral grip 15, 15, 15 Decline press 15, 15, 15 Decline press neutral grip 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 16, 2019 Author Share Posted July 16, 2019 Fasted cardio 10,4 kilometers Arms Standing alternate biceps curls 15, 15, 15 Triceps kickbacks 15, 15, 15 Hammer curls 15, 15, 15 One arm overhead extensions 15, 15, 15 Spider curls 15, 15, 15 Wrist curls 20, 20, 20 Dips 25, 25, 25, 25 Seated curls 15, 15, 15 Skull crushers 15, 15, 15 PM Walk 5 kilometers Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 17, 2019 Author Share Posted July 17, 2019 I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers. Work 9 kilometers (killed my lower back) PM Shoulders Kettlebell swings 15, 15, 15 Dumbbell presses 15, 15, 15 Reverse flyes 15, 15, 15 Upright rows 15, 15, 15 Frontal raises 15, 15, 15 Shrugs 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 18, 2019 Author Share Posted July 18, 2019 Standing is the worst for me. Knee gets stiff and sore. Fasted cardio 10 kilometers Legs Lunges 15, 15, 15, 15 (each leg) Squats 20, 20, 20, 20 Leg extensions 15, 15, 15, 15 Leg curls 15, 15, 15, 15 Standing calves 20, 20, 20, 20 PM 5 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 19, 2019 Author Share Posted July 19, 2019 Work Patrol 20 kilometers I'm tired and sore. I decided to take the weekend off and relax (gardening, walking to the health store to get my organic foods for next week, listen to music, ....). No fasted cardio, no weights until Monday. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 22, 2019 Author Share Posted July 22, 2019 Before breakfast Chest Flyes 15, 15, 15 Chest press neutral grip 15, 15, 15 Pullovers 15, 15, 15 Chest press close grip 15, 15, 15 Decline press 15, 15, 15 Decline press neutral grip 15, 15, 15 Work 20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 23, 2019 Author Share Posted July 23, 2019 Fasted cardio 14,8 kilometers PM Biceps/triceps Incline biceps curls 15, 15, 15 One arm concentration curls 15, 15, 15 Hammer curls 15, 15, 15 Wrist curls 20, 20, 20 Standing alternate biceps curls 15, 15, 15 Dips 20, 20, 20, 20 One arm overhead extensions 15, 15, 15 Kickbacks 15, 15, 15 Lying triceps extensions 15, 15, 15 Bent over one arm triceps extensions 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 24, 2019 Author Share Posted July 24, 2019 Fasted cardio (4:30 am) 7 kilometers Work (Nursing) 7,2 kilometers PM Shoulders Frontal raises 15, 15, 15 Reverse flyes 15, 15, 15 Seated presses 15, 15, 15 One arm lateral raises 15, 15, 15 Upright rows 15, 15, 15 Shrugs 20, 20, 20 Abs 250 reps We're not used to temperatures of 39 degrees Celsius (and a high humidity). The hospital allowed us to wear a t-shirt of the clinic, we got plenty of water, fruit and an ice cream. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 25, 2019 Author Share Posted July 25, 2019 Fasted cardio 11,7 kilometers Legs Squats 20, 20, 20 Lunges 120 (60 each leg) Standing leg curls 20, 20, 20 Leg extensions 20, 20, 20 Standing calves 20, 20, 20 Tomorrow I'll do my cardio at work (patrolling the hospital grounds). Tough enough for my lower back and ITBS. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 29, 2019 Author Share Posted July 29, 2019 Light fasted cardio 3.10 miles treadmill Chest Push ups 20, 20, 20 Decline press 15, 15, 15 Incline press 15, 15, 15 Decline press neutral grip 15, 15, 15 Flyes 15, 15, 15 Incline press neutral grip 15, 15, 15 Light breakfast Apple, soy yogurt with superfoods Work Patrol 11.40 miles Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 30, 2019 Author Share Posted July 30, 2019 The weather has been really hot and humid here the last few weeks and I only got 5 hours sleep every night. I'm super tired. Fasted cardio Walk 6.46 mi Arms Standing biceps curls 15, 15, 15 Triceps kickbacks 15, 15, 15 Hammer curls 20, 20, 20 Dips 20, 20, 20 One arm concentration curls 15, 15, 15 Lying triceps extensions 15, 15, 15 Seated curls 15, 15, 15 Wrist curls 20, 20, 20 PM Walk 4 mi Quote Link to comment Share on other sites More sharing options...
millenium girl Posted July 31, 2019 Author Share Posted July 31, 2019 I have bad leg/calf cramps. Fasted cardio 3.4 mi (looking for a missing cat) Work 13 mi Shoulders Upright rows 15, 15, 15 Frontal raises 15, 15, 15 Reverse flyes 15, 15, 15 Lateral raises 15, 15, 15 Seated presses 15, 15, 15 Shrugs 15, 15, 15 Quote Link to comment Share on other sites More sharing options...
Physlifter Posted August 2, 2019 Share Posted August 2, 2019 Overall, how are you feeling lately? Compare it to a month ago? 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted August 2, 2019 Author Share Posted August 2, 2019 Better but tired. I have lost weight too (as you can see I do quite a lot of cardio). I still try to follow a low carb diet. I have a bad gastritis and take Ranitidine (150mg twice a day). Thursday August 1st Fasted cardio 8,01 mi Legs Lunges 20, 20, 20 each leg Squats 20, 20, 20 Leg extensions 20, 20, 20 each leg Leg curls 20, 20, 20 each leg Calves 20, 20, 20 PM Walk 3 mi Back Romanian deadlifts 15, 15, 15 Back flys 15, 15, 15 Narrow rows 15, 15, 15 1 arm rows 15, 15, 15 No weights until Monday. I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.