MG's log

[millenium girl]

I got up at 4 today and ran uphill on a very short distance (3.5 kilometer 15% incline).
Then I worked the upper body.
Back
1 arm rows
Chest
Push ups (100)
Dumbbell press
Pullovers
Shoulders
Kettlebell swings
Reverse flys
Shrugs
Biceps
Curls
Hammer curls
Wrist curls
Triceps
Kickbacks
Extensions

Abs

3 sets of 12 reps of each exercise everything back to back as usual.

I rode my bike to work (4 miles) and added 20 min stepper.

Lunch break
20 min arm bicycle

 

[millenium girl]

I did 5 km on the treadmill today, no running but a speed of 8 km/h and a 15% incline. 550 cals burnt. That's all I will today today. Weather is far too hot and humid for me at the moment.

 

[millenium girl]

I got up at 4 again.

Warm up: I ran 3.5 km uphill, I wish I had done more but Achilles was still a bit swollen.

I worked the upper body (lifting weights first thing in the morning is a bit tough, I feel pretty weak).

Deadlifts
Biceps curls, hammer curls, wrist curls
Dips, Kickbacks, triceps extensions
Push ups, db flys, pullovers
Frontal raises, reverse flys, external rotations, shrugs
Abs (the plank, 2 minutes)

3 sets of 10 to 12 reps without rest, dips and push ups 100 reps.

Cool down 10 min arm bicycle.

I won't work out until Monday because I work both Saturday and Sunday again. If I feel guilty I will do a bit of stepper or arm bicycle during my lunch break.

 

[millenium girl]

Today I did 20 min HIIT cardio (300 cals burnt) followed by an upper body workout --

Back
One arm rows

Chest
100 push ups
Chest press
Pullovers

Shoulders
Frontal raises
Shrugs
External rotations

Biceps
Biceps curls
Hammer curls
Wrist curls

Triceps
Dips (100)
Kickbacks
One arm extensions

3 sets of 10 reps back to back (no rest).

Abs
100 reps

 

[R2D2]

ooh la la

 

[millenium girl]

I took it easy today because I'm sleep deprived and my Achilles and knee are fucked up.

45 min elliptical, 100 push ups, 100 dips, 100 lunges, 100 squats.

A few more days and I'll head to London for a short break. I won't workout during 5 days. I think it will be tough for me but good for my body.

 

[millenium girl]

Today I did 30 min cardio (20 min arm bicycle, 10 min stepper).

Upper body workout

Chest
100 push ups
Pullovers
Chest press

Back
One arm rows

Biceps
1 arm concentration curls
Hammer curls
Wrist curls

Triceps
100 dips
Kickbacks
1 arm triceps extensions

Shoulders
Reverse flys
Shrugs

2 more workouts before my break, I'm so tired that I don't sleep well and wake up even more tired. Does that make sense?

 

[millenium girl]

6 kms fasted cardio (brisk walk) on the treadmill (15% incline).

 

[millenium girl]

No cardio until next Thursday ....

I worked the upper body.

Deadlifts

Frontal raises
Kettlebell swings
Shrugs
External rotations

Biceps curls
Hammer curls
Wrist curls

Triceps kickbacks
Triceps overhead extensions

Chest press
Flys
Pullovers

3 sets of 10 to 12 reps back to back.

Abs
120 reps

I'm taking a break .... This is gonna be super tough without my daily dose of endorphins. I know I will feel crappy.

 

[millenium girl]

Fasted cardio
5.6 km brisk walk (600 cals burnt).

Not sure what my workouts will be from now on because I'm really bored doing the same things over and over again. I have only limited equipment and space.

 

[millenium girl]

Warm up
Fasted cardio 3.2 km treadmill (brisk walk)

Upper body workout

Frontal raises
External rotations
Reverse flys

Triceps kickbacks
One arm extensions

Biceps curls
Hammer curls
Wrist curls

One arm rows

Chest press
Pull overs

3 sets of 10 reps back to back (no rest)

Abs
120 reps
2 min of the plank

 

[millenium girl]

Today I did 40 min cardio (500 calories burnt).

I added bodyweight exercises

250 push ups (100/100/50)(I had to rest/pause)
250 dips (100/100/50)
100 lunges
100 squats
200 abs

 

[millenium girl]

Today I did 4.5 mi fasted cardio (brisk walk) and a 3 mile bike ride.

 

[millenium girl]

Yesterday's workout was fasted cardio: a 4.5 mi brisk walk.

I intended to try burpees today but I woke up with back pain and took it easy.

45 min fasted cardio (elliptical)
200 push ups
200 dips
300 lunges (150 each leg)
Abs 150 reps

 

[millenium girl]

fasted cardio (4.5 kilometer, 515 cals burnt) followed by 200 push ups and 200 dips. When I got to work I decided I hadn't done enough and added 100 push ups, 100 dips, 150 squats and 2 min abs (the plank). My Achilles isn't impressed by the cardio.

 

[millenium girl]

I got up at 4 this morning to get the cardio in. 4.5 km on the treadmill. I finished early and did an upper body workout.

Bis
Biceps curls
Hammer curls
Wrist curls

Triceps
100 dips
Kickbacks
One arm extensiions

Back
1 arm rows

Shoulders
Kettlebell swings
Reverse flys
Shrugs

Cheet
Dumbbell presses
Pullovers

3 sets of 10 reps back to back.

Abs
Plank (2 minutes)
120 reps of various ab exercises

 

[millenium girl]

Fasted cardio

Treadmill on program 12 -- 6.5 km, 518 cals burnt

Axhilles hurts a lot ....

 

[millenium girl]

No cardio for me today since the Achilles hurts a lot even when I'm doing nothing ....

(Fasted) Upper body workout

Chest
100 push ups
Db press
Pullovers

Back
Deadlifts
One arm rows

Biceps
Curls
Hammer curls
Wrist curls
One arm concentration curls

Triceps
Kickbacks
Triceps extensions

Shoulders
Frontal raises
Reverse flys
Shrugs

Abs
100 reps
Plank 2 minutes

3 sets of 12 reps without rest

Not sure what to do about the Achilles since physio doesn't seem to help. I might ask the doc for an ultrasound to see if there is some "damage".

 

[millenium girl]

40 min fasted cardio (515 cals burnt)

 

[R2D2]

OOH LA LA