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MG's training log

Blueedge said:
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...
Click to expand...
Is she working out? If so cross fit would help her lose weight for sure (together with a clean diet).

Today I did 40 min cardio and 200 abs on an empty stomach. I'm taking the next couple of days off hoping that the pain in my left trap will be gone by Monday.
 
Blueedge said:
Ah poor mg hope u get to feeling better (-;
Click to expand...
Thank you Mr Blue.
I'm having a deep muscle massage again tomorrow. It's gonna help for sure.

TSize -- that shoulder started bugging me in March -- this has been going on for too long but at least I've learnt to listen to my (old) body now. I don't recover as quicky from my workouts as I used to. If it means taking a couple of days off each week and lifting lighter so be it.
 
I forgot to add that I did 40 min cardio and 200 crunches on an empty stomach this morning. No gym until Monday for me unless it's arm bicycle (I love it).
 
millenium girl said:
I forgot to add that I did 40 min cardio and 200 crunches on an empty stomach this morning. No gym until Monday for me unless it's arm bicycle (I love it).
Click to expand...
20 crunches is cramp city for me. Can't imagine 200.

Great work!!
 
RockShawn said:
20 crunches is cramp city for me. Can't imagine 200.

Great work!!
Click to expand...

I can 350 or even 500. You have to work through the pain. Once you keep going it's easy 🙂
 
AM - 20 min arm bicycle

Lunch time

Sets of Garrett

3 rounds of 75 squats, 25 push ups and 25 pull ups for time

I started at 11:40:00 and finished at 11:49:10
 
AM
20 min arm bicycle

Lunch break
I did 15 sets of 5 pull ups, 10 push ups and 15 squats.
I started at 11:53:00 and finished at 12:08:00.

My neck is really sore and I will probably do cardio only tomorrow.
 
Today I did 1 round of

max push ups in 2 minutes (78 reps)
max reverse crunches in 2 minutes (110 reps)
max flutter kicks in 2 minutes (181 reps)
max squats in 2 minutes (112 reps)

My goal is to do 2 rounds next time.
 
Lunch break -- 20 min treadmill (12.5% incline - 4.5 mph - 208 calories burnt)

PM - WOD - Garrett

30, 25, 20, 15, 10, 5 reps of sit ups, knees to elbow, standing military press (for time)

Start 2:38:00
Finish 2:46:00
 
Today I did 40 min of cardio. I feel really tired today. I think I'm gonna take the week-end off.
 
Today I did shoulders -- my first shoulder workout in months due to my injury. I kept it light.

Seated military press machine
22x21
33x21
44x12

Seated lateral raises in supersets with plate front raises
16x8
27x8
33x8

Rear delt flyes
22x20
27x10
33x10
38x10

Shrugs
65x12
85x10
110x8
132x6
140x4
 
Legs
Horizontal leg press
220x10
264x12
286x15

Seated leg curls
65x12
70x12
80x12

Seated calves
55x20
65x20
75x20

Abductors/adductors
65x20
75x15
85x12

It was tough to hit the legs after spending 9 hours on my feet but I'm glad I did it!
 
Nice workout. My gym has one of the Hammer Strength horizontal press and its great. I like to use bands on it too with weight. Great resistance. IMO the best press machine.
 
I enjoyed the mini-break that I took during my short vacation in London.

Today I did chest/back/shoulders. I kept it light in order not to put too much strain on my neck.

Pec deck
55x15
60x12
65x10
70x8

Seated rows
65x15
70x12
75x10
80x8

Smith machine
60x15
65x12
70x10
75x8

Pull ups
20, 15, 12, 10 reps

Shoulder press
40x15
45x12
50x10
55x8

Shrugs (at the Smith Machine)
60x20
70x15
80x12
90x10

Reverse pec deck
60x15
65x12
70x10
80x8
 
Legs

Horizontal leg press
220x15
242x12
264x12
308x12
330x6 (PB)

Leg curls
55x10
60x10
65x10
70x10

Leg extensions
25x10
35x10
45x10
55x10

Seated calves
44x20
49x20
55x20
60x20

Abductors/adductors
55x20
60x15
70x12
75x10
 
30, 25, 20, 15, 10, 5 reps for time of knees to elbow, squats, pull ups -- I finished in 7'12
I added 4 sets of spider curls (15, 12, 10, 8 reps), 4 sets of triceps kickbacks and triceps reverse (15, 12, 10, 8 reps). I kept the weight pretty low and focused on the form more. Max weight for the spider curls 20lbs, for the triceps kickbacks 18lbs and for the triceps reverse 35lbs.

I'm tired and working through the week-end and all of next week and I'm gonna take the next couple of days off and rest. I will do cardio on Sunday.
 
30, 25, 20, 15, 10, 5 reps for time of knees to elbow, squats, pull ups -- I finished in 7'12
I added 4 sets of spider curls (15, 12, 10, 8 reps), 4 sets of triceps kickbacks and triceps reverse (15, 12, 10, 8 reps). I kept the weight pretty low and focused on the form more. Max weight for the spider curls 20lbs, for the triceps kickbacks 18lbs and for the triceps reverse 35lbs.

I'm tired and working through the week-end and all of next week and I'm gonna take the next couple of days off and rest. I will do cardio on Sunday.
 

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