GainTrain Posted October 4, 2019 Share Posted October 4, 2019 You a security guard MG? Is that how you rack up so many kliks at work? love the log, killer work ethic! 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 5, 2019 Author Share Posted October 5, 2019 Haha, yes I work for the security. It is fun and good cardio. AM Cardio 45 min recumbant bike PM Walk 5 kilometers Shoulders/triceps in supersets Kettlebell swings 15, 12, 10 Kickbacks 15, 12, 10 Frontal raises 15, 12, 10 Overhead extensions 15, 12, 10 Shoulder presses 15, 12, 10 Skull crushers 15, 12, 10 External rotations 15, 12, 10 Dips 15, 15, 15 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 5, 2019 Author Share Posted October 5, 2019 On 10/4/2019 at 5:44 PM, GainTrain said: You a security guard MG? Is that how you rack up so many kliks at work? love the log, killer work ethic! Thank you, you made my day 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 7, 2019 Author Share Posted October 7, 2019 AM Upper body workout Standing biceps curls 15, 12, 10 Sitting hammer curls 15, 12, 10 Wrist curls 20, 20, 20 Deadlifts 15, 12, 10 1 arm rows 15, 12, 10 Wide rows 15, 12, 10 Close grip bench press 15, 12, 10 Pullovers 15, 12, 10 Diamond push ups 15, 15, 15 Kickbacks 15, 12, 10 1 arm overhead extensions 15, 12, 10 Dips 15, 15, 15 Shrugs 20, 15, 12 Overhead presses 15, 12, 10 External rotations 20, 15, 12 PM Work Patrol 18.97 kilometers 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 8, 2019 Author Share Posted October 8, 2019 Fasted cardio 60 min recumbent bike Legs Plié squats 15, 15, 15 Abductors/adductors 15, 15, 15 One leg extensions 15, 12, 10 Standing leg curls 15, 12, 10 Standing calves 20, 20, 20 PM Walk 5 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 9, 2019 Author Share Posted October 9, 2019 AM Work Patrol 18.85 kilometers PM Bodyweight exercises Air squats 20, 15, 12 Lunges 20, 15, 12 Wall push ups 20, 15, 12 Dips 20, 15, 12 Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment. Quote Link to comment Share on other sites More sharing options...
GainTrain Posted October 10, 2019 Share Posted October 10, 2019 (edited) Hope the neck and back pain gets better. Love it MG! Your dedication is inspirational. Edited October 10, 2019 by GainTrain 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 10, 2019 Author Share Posted October 10, 2019 5 hours ago, GainTrain said: Hope the neck and back pain gets better. Love it MG! Your dedication is inspirational. Thank you @GainTrain Fasted cardio 60 min recumbent bike Followed by bis/tris in supersets Standing biceps curls 15, 12, 10 Triceps kickbacks 15, 12, 10 One arm concentration curls 15, 12, 10 One arm overhead extensions 15, 12, 10 Hammer curls 15, 12, 10 Dips 15, 15, 15 Wrist curls 15, 15, 15 Supinated biceps curls 15, 12, 10 Lying overhead extensions 15, 12, 10 PM Walk 6.5 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 11, 2019 Author Share Posted October 11, 2019 On 10/10/2019 at 10:17 AM, GainTrain said: Hope the neck and back pain gets better. Love it MG! Your dedication is inspirational. Thank you @GainTrain Fasted cardio 60 min recumbent bike Followed by bis/tris in supersets Standing biceps curls 15, 12, 10 Triceps kickbacks 15, 12, 10 One arm concentration curls 15, 12, 10 One arm overhead extensions 15, 12, 10 Hammer curls 15, 12, 10 Dips 15, 15, 15 Wrist curls 15, 15, 15 Supinated biceps curls 15, 12, 10 Lying overhead extensions 15, 12, 10 PM Walk 6.5 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 11, 2019 Author Share Posted October 11, 2019 I woke up at 4:30am and worked the shoulders. Frontal raises 15, 12, 10 Upright rows 15, 12, 10 Seated overhead presses 15, 12, 10 Bent over reverse flyes 15, 12, 10 Shrugs 15, 12, 10 External rotations 15, 15, 15 7AM Work Patrol 18,51 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 14, 2019 Author Share Posted October 14, 2019 Upper body workout Incline chest presses 10, 10, 10 Incline flyes 10, 10, 10 Pullovers 10, 10, 10 Biceps curls 10, 10, 10 Hammer curls 10, 10, 10 Spider curls 10, 10, 10 Triceps kickbacks 10, 10, 10 Lying overhead extensions 10, 10, 10 One arm overhead extensions 10, 10, 10 Dips 15, 15, 15 Deadlifts 10, 10, 10 Wide rows 10, 10, 10 1 arm bent over rows 10, 10, 10 Shrugs 10, 10, 10 Reverse flyes 10, 10, 10 External rotations 15, 12, 10 Upright rows 10, 10, 10 Abs 200 reps Work Patrol 14,93 kilometers 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 15, 2019 Author Share Posted October 15, 2019 Fasted cardio 7,5 kilometers Legs Plié squats 20, 15, 12 Leg extensions 15, 12, 10 Lying leg curls 15, 12, 10 Seated calves 20, 20, 20 Abductors 20, 15, 20 Adductors 20, 15, 20 PM Walk 3,5 kilometers 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 16, 2019 Author Share Posted October 16, 2019 Fasted cardio 10 kilometers on the treadmill 15 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest presses Shoulder presses 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 17, 2019 Author Share Posted October 17, 2019 I have another issue to deal with. Around noon today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided. Fasted cardio 12,2 kilometers on the treadmill Lower body workout Squats 15, 15, 15 Side lunges 15, 15, 15 Wall sits 3 sets of 1 minute Single leg extensions 15, 15, 15 Single leg curls 15, 15 15 Toe raises 20, 20, 20 Lateral walks 15, 15, 15 Static lunges 15, 15 15 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 18, 2019 Author Share Posted October 18, 2019 Cardio 14,3 kilometers on the treadmill Abs 200 reps Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 21, 2019 Author Share Posted October 21, 2019 Cardio 13,6 kilometers Lower body workout Squats 15, 12, 10 Side lunges 15, 12, 10 Single leg extensions 15, 12, 10 Single leg curls 15, 12, 10 Toe raises 20, 20, 20 Lateral walks 15, 12, 10 Static lunges 15, 12, 10 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 22, 2019 Author Share Posted October 22, 2019 Fasted cardio 10 kilometers on the treadmill Upper body workout (light dumbbells because of the injury) Kettlebell swings 12, 12, 12 Frontal raises 12, 12, 12 Seated presses 12, 12, 12 Biceps curls 12, 12, 12 Hammer curls 12, 12, 12 One arm concentration curls 12, 12, 12 Dips 15, 15, 15 Kickbacks 12, 12, 12 Overhead extensions 12, 12, 12 Stiff legged deadlifts 12, 12, 12 One arm rows 12, 12, 12 Wide rows 12, 12, 12 Floor presses 12, 12, 12 Presses neutral grip 12, 12, 12 Pullovers 12, 12, 12 Wrist is sore. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 23, 2019 Author Share Posted October 23, 2019 Fasted cardio 10 kilometers on the treadmill Legs Plié squats 15, 15, 15 Side lunges 15, 12, 10 Lateral walks 15, 12, 10 Static lunges 15, 12, 10 Single leg extensions 15, 12, 10 Single leg curls 15, 12, 10 Standing calves 20, 20, 20 Wall sits 5 minutes Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 24, 2019 Author Share Posted October 24, 2019 Chest/shoulders/tris Diamond push ups 12, 12, 12 Incline press neutral grip 12, 12, 12 Pullovers 12, 12, 12 Decline press 12, 12, 12 Flyes 12, 12, 12 Frontal raises 12, 12, 12 External rotations 12, 12, 12 Seated presses 12, 12, 12 Reverse flyes 12, 12, 12 Dips 15, 15, 15 Kickbacks 12, 12, 12 One arm overhead extensions 12, 12, 12 Lying overhead extensions 12, 12, 12 No lifting until Monday. I need to burn calories and will keep doing cardio though. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 25, 2019 Author Share Posted October 25, 2019 I woke up at 3:15am (bad stomach pain) and couldn't go back to sleep. I hopped on the treadmill and did 10 kilometers fasted cardio. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 28, 2019 Author Share Posted October 28, 2019 Upper body workout Kettlebell swings 12, 12, 12 Reverse flyes 12, 12, 12 External rotations 12, 12, 12 Romanian deadlifts 12, 12, 12 One arm rows 12, 12, 12 Seated biceps curls 12, 12, 12 Spider curls 12, 12, 12 Hammer curls 12, 12, 12 Triceps kickbacks 12, 12, 12 One arm overhead extensions 12, 12, 12 Lying overhead extensions 12, 12, 12 Chest press neutral grip 12, 12, 12 Incline flyes 12, 12, 12 Decline press 12, 12, 12 Work Patrol 17,9 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 29, 2019 Author Share Posted October 29, 2019 I pulled a muscle or pinched a nerve, I'm not sure. I saw the chiropractor after my workout. Let's hope that will relieve the pain. I will do legs tomorrow. Walk 6,91 kilometers 15 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press 6 kilometers on the treadmill Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 30, 2019 Author Share Posted October 30, 2019 Fasted cardio 10 kilometers on the treadmill Legs Plié squats 15, 15, 15 Side lunges 15, 15, 15 Standing calves 20, 20, 20 Single leg extensions 15, 15, 15 Standing leg curls 15, 15, 15 Abductors/adductors 15, 15, 15 Wall sits 5 minutes 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted October 31, 2019 Author Share Posted October 31, 2019 Cardio only day Fasted cardio 90 min recumbent bike 10am 4 kilometers treadmill 3pm 6,2 kilometers treadmill Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 1, 2019 Author Share Posted November 1, 2019 90 min recumbent bike Upper body workout Floor presses 15, 15, 15 Diamond wall push ups 15, 15, 15 Standing curls 15, 15, 15 Hammer curls 15, 15, 15 Dips 15, 15, 15 Kickbacks 15, 15, 15 Stiff legged dl 15, 15, 15 Wide rows 15, 15, 15 Shoulder presses 15, 15, 15 Reverse flyes 15, 15, 15 Light weights, focus on form PM 6,5 kilometers treadmill No lifting until Monday afternoon. I have to give my left shoulder and arm a break. Quote Link to comment Share on other sites More sharing options...
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