MG's training log

[millenium girl]

20 min arm bicycle

4 minutes of sit ups (189 reps)
2 minutes of push ups (90 reps)
2 minutes of flutter kicks (120 reps)
1 minute of pull ups (34 reps)

 

[TSizemore]

20 min arm bicycle

4 minutes of sit ups (189 reps)
2 minutes of push ups (90 reps)
2 minutes of flutter kicks (120 reps)
1 minute of pull ups (34 reps)

You've changed your workouts up.....Hmmmm

 

[Hanzo]

20 min arm bicycle

4 minutes of sit ups (189 reps)
2 minutes of push ups (90 reps)
2 minutes of flutter kicks (120 reps)
1 minute of pull ups (34 reps)

Nice. Good job.

 

[millenium girl]

I do more crossfit now. I have been working out around a couple of injuries the past year.

AM - 20 min arm bicycle

PM


I did a "fight gone bad" today -- max reps in one minute of

- chest press - 65x45
- shoulder press - 40x40
- spider curls - 18x36
- triceps reverse - 20x35
- leg press - 140x41
- lat pulldowns - 60x25
- pull ups - 36 reps
- reverse crunches - 41 reps
- sit ups - 57 reps

I know what you think -- these # are not impressive but remember that if you take your max you won't be able to perform a lot of reps

 

[morrey]

subd

 

[millenium girl]

subd

???

 

[morrey]

???

i am following your training log lol
subscribed 🙂

 

[TSizemore]

I do more crossfit now. I have been working out around a couple of injuries the past year.

AM - 20 min arm bicycle

PM


I did a "fight gone bad" today -- max reps in one minute of

- chest press - 65x45
- shoulder press - 40x40
- spider curls - 18x36
- triceps reverse - 20x35
- leg press - 140x41
- lat pulldowns - 60x25
- pull ups - 36 reps
- reverse crunches - 41 reps
- sit ups - 57 reps

I know what you think -- these # are not impressive but remember that if you take your max you won't be able to perform a lot of reps

......and you still post in KG's, right?

 

[RockShawn]

Damn, you aren't messin around.

 

[millenium girl]

Thanks guys ... weights are in lbs. When I do cross fit (fight gone bad) I have to stick to light weights or I won't be able to complete all the sets).

AM - 20 min arm bicycle

PM - sets of Barbara

5 rounds for time of
- 20 pull ups
- 30 push ups
- 40 squats
- 50 sit ups

Slowest set 3'13
Fastest 3'

 

[TSizemore]

Thanks guys ... weights are in lbs. When I do cross fit (fight gone bad) I have to stick to light weights or I won't be able to complete all the sets).

AM - 20 min arm bicycle

PM - sets of Barbara

5 rounds for time of
- 20 pull ups
- 30 push ups
- 40 squats
- 50 sit ups

Slowest set 3'13
Fastest 3'

Absolutely!! I do a lot of Crossfit "finishers"....I don't keep the time though, it's a feat if I just get thru it!

 

[millenium girl]

I keep coughing and feel pretty weak. Some of you want me to hit the gym while others tell me to rest. I don't know what to do. One thing is sure -- if I don't feel better on Monday I will see the doc. I might need antibiotics.

All I did today was 30 min HIIT cardio and 200 crunches.

 

[TSizemore]

I keep coughing and feel pretty weak. Some of you want me to hit the gym while others tell me to rest. I don't know what to do. One thing is sure -- if I don't feel better on Monday I will see the doc. I might need antibiotics.

All I did today was 30 min HIIT cardio and 200 crunches.

Stay out of the gym when you KNOW you don't have the energy to be there. But, if you're just feeling rough, a good gym session can really help out. There's a fine line there.
How well did you get thru the HIIT?

 

[millenium girl]

How well did you get thru the HIIT?

I stayed out of the gym for a few days because I felt really crappy (acute laryngitis).

Aug 19th


I did a quick cross fit workout -- sets of Helen revisited

3 min treadmill
1.5 pood kettlebell swings x 21
12 pull ups

3 rounds for time

1st round 4'09
2nd round 4'08
3rd round 4'07


August 21st


5 min treadmill

Legs

Horizontal leg press
176x12
220x12
264x12
308x10

Leg extensions
25x10
35x10
45x10
55x6

Seated calves
40x20
45x15
50x12
55x10

Leg curls
45x12
55x12
60x12
65x12

Adductors/abductors
55x12
65x12
70x12
75x12


August 22nd

Back

Seated rows
77x12
88x10
99x10
121x6

Close grip pulldowns (workstation)
110x12
121x10
132x10
143x8

1 arm rows
22x12
27x10
33x10
44x8

Biceps curls
22x15
33x12
44x10

1 arm cable curls
10x15
15x12
20x10

Saturday Aug 24th 2013

40 min cardio and 250 crunches

Sunday Aug 25th 2013

Shoulders/triceps

Seated laterals (workstation)
16x15
22x12
26x10
33x8

Shoulder press
25x15
35x12
45x10

Upright rows
30x15
35x10
40x10
45x8

Triceps pushdowns (V Bar)
40x15
45x15
50x15
55x15

Triceps extensions
30x15
40x15
45x12
50x12

August 26th

Today I did AMRAP in 20 min of 5 (assisted) pull ups, 10 push ups and 15 squats.
I completed 22 full sets and did the 5 pull ups of the 23rd set.

August 27th

5 min treadmill followed by

4 minutes of sit ups (205 reps)
2 minutes of push ups (118 reps)
2 minutes of flutter kicks (112 reps)
1 minute of pull ups (33 reps)

August 28th


Kettlebell swings 21, 15, 9 reps
Pull ups 21, 15, 9 reps
Push ups 21, 15, 9 reps
Air squats 21, 15, 9 reps
Crunches 21, 15, 9 reps

Start 11:51:00
Finish 12:00:00

August 29th

Today I did sets of Stephen revisited
30, 25, 20, 15, 10, 5 reps of sit-ups, knees to elbow, standing military presses
for time

I finished in 09:07 min

September 2nd

Back/shoulders

Seated rows
77x15
88x10
99x12
121x6

Close grip pulldowns (workstation)
110x12
132x10
143x8
154x8

One arm rows (workstation)
22x15
26x12
33x10
38x10

Seated lateral raises
22x15
27x15
33x10
38x6

Shoulder press
30x15
33x15
44x15
55x10

 

[RockShawn]

Lil catch up entry. Lol.

 

[Blueedge]

Mg im curious about your stats if u dont mind sharing....how has crossfit helped ? My wife maybe about to start crossfit...I think it will help her reach her goals better than routines I have her doing.

 

[millenium girl]

Lil catch up entry. Lol.

I forgot to post my log last week lol

5 min treadmill

Horizontal leg press
198x12
220x12
264x12
309x12 (PB)

Leg extensions
35x10
45x10
55x10

Leg curls
55x12
60x12
65x12
70x12

Seated calves
44x20
55x15
65x12
70x12

Abductors/adductors
65x15
75x15
85x12
95x12

5 min treadmill

 

[millenium girl]

Mg im curious about your stats if u dont mind sharing....how has crossfit helped ? My wife maybe about to start crossfit...I think it will help her reach her goals better than routines I have her doing.

What are your wife's goals Mr Blue?

My stats -- 45+, 5ft7, 139 lbs. Not trying to lose weight --- my goals are to stay healthy and lean 🙂

Chest

Chest press
45x12
60x10
65x10

Incline press
45x12
60x10
65x10

Cable crossovers
15x15
20x12
25x10
30x8

Vertical press
88x12
132x10
154x10

When doing the inclines I felt a sharp pain in my rear delt .....

 

[millenium girl]

Bis/tris

Curling machine
22x15
33x12
44x10
55x8

Triceps extensions
30x15
35x15
40x15
45x15

One arm concentration curls
10x15
15x12
20x12
25x10

Triceps kickbacks
10x12
15x12
20x10
25x10

Wrist curls

Triceps pushdowns (V Bar)
40x15
45x15
50x15
55x15

 

[Blueedge]

Mg my wife is 32 5'5 and 128lbs right now..she looks best at 118lbs..she wants to lose some fat and harden muscles...