Millgirl's log

[milleniumgirl]

Thank you gymrat!

Back/bis

Lat pulldowns (narrow)
55x15
77x10
88x8
99x6

Seated rows
66x12
88x10
99x8
110x8 (failure)

Hyperextensions
4 sets of 12 with 22lbs

One arm cable curls
10x15
15x15
20x15
25x12

Spider curls
13x12
18x12
22x8
26x6

 

[DF]

Very nice workouts MG

 

[Pikiki]

Nice work done everyday Mg, you def on great shape on those pictures=D>

 

[milleniumgirl]

Nice work done everyday Mg, you def on great shape on those pictures=D>

Thank you ptikiki. I don't know why each pic appears twice though

Legs/abs

Squats (did those at the Smith Machine because it's safer when you don't have a spotter)
45x12
65x12
79x10
88x10
110x6

Seated leg curls
70x10
75x10
80x10
85x10

Horizontal leg press
176x15
198x12
220x10
242x10

Seated calves
55x15
65x12
75x10
85x10

300 abs

 

[beasto]

Your pretty strong MG!!! I like it!

 

[Tilltheend]

Great work MG!

 

[milleniumgirl]

Thanks guys

Cardio/abs

Elliptical - 10 min + 3' cool down
Treadmill - 10' + 3' cool down
Stationary bike - 10' + 3' cool down

400 abs (crunches, oblique crunches, elbow to knee, futter kicks, window wipers)

 

[DF]

Damn you must be cut like nobodies business. Great job MG

 

[milleniumgirl]

Thank you! This is week # 2 of my new 3-day split routine. I like it so far ....

Chest/shoulders and tris

Smith flat
45x12 (warm up set)
66x10
75x10
79x8
88x8 (I could try and go heavier but I need a spotter)

Smith Incline
45x12
55x10
66x10
77x8

Decline press
77x10
88x10
99x10
110x8

Shoulder press
44x10
55x10
65x8
77x4 (failure)

Triceps extensions (rope)
30x15
40x10
45x10
50x10

Dips
4 sets of 10

 

[milleniumgirl]

Back and bis

Seated rows
77x10
88x10
110x8
121x8

One arm rows
22x10
33x10
44x10
55x8

Lat pulldowns to the front (wide)
55x10
77x10
99x8
110x8

One arm curls
15x10
20x10
25x10
30x10

Spider curls
13x12
18x10
22x10
26x6

I did all exercises back to back (no rest between sets).

 

[milleniumgirl]

I didn't stop training since my last post here but I was quite busy working seven days a week.

I copied my role model GF today and did 3 rounds of 30 push ups, 15 pull ups, 20 lunges each leg, 50 crunches and 50 lying bicycle.

 

[beasto]

MG you must be back?

 

[milleniumgirl]

MG you must be back?

Yes I'm back

I did Tabata intervals today

20" of work followed by 10" of rest repeated eight times of

Pull ups (10/11/11/11/11/12/12/12)
Push ups (21/22/24/24/25/25/25/25)
Air squats (20/22/22/23/24/23/23/24)
Abs (20/20/22/20/21/25/23/20)

 

[theminister]

I am subbed. You look good.

I don't have any regimen even as close as yours. I do much more cardiovascular, and my training is might be heavier, but half of what you do!

 

[milleniumgirl]

I am subbed. You look good.

I don't have any regimen even as close as yours. I do much more cardiovascular, and my training is might be heavier, but half of what you do!

Thank you TheMinister

I like body weight/crossfit workouts. My online trainer is a marine, he introduced me to those workouts and I'm kind of addicted.

Chest/shoulders/tris

Bench
50x15
60x15
65x15
75x12

Pec deck
55x15
66x15
77x10
88x8

Vertical press
77x15
88x15
99x10
110x8

One arm lateral raises
15x12
17x10
20x8
22x8

Reverse pec deck
45x15
66x15
77x12
88x8

Triceps dips
4 sets of 20

Triceps reverse
40x15
45x12
50x12
55x10

 

[milleniumgirl]

Treadmill 10'

Back/bis

Pull ups
4 sets of 12

Seated rows
55x15
77x12
88x10
110x8

Dumbbell curls
15x15
18x10
20x10
22x8

Lat pulldowns front
66x15
88x12
99x8
110x6

Spider curls
18x12
20x12
22x10
26x6

 

[milleniumgirl]

25 pull ups, 25 push ups, 25 ammo presses (light weight), 25 lunges each leg, 25 crunches x4

 

[Bullseye Forever]

very impressive Millgirl,you go girl!!!!!=D>

 

[milleniumgirl]

very impressive Millgirl,you go girl!!!!!=D>

Thank you Bully!

Last workout before the holidays ... I kept it light (I had no strength at all ....).

Decline
66x15
88x12
99x12

Smith Machine
55x12
66x12
77x12

Cable crossovers
20x12
25x10
30x10

Shoulder press
44x12
55x12
66x12

Seated lateral raises
27x12
33x12
38x12

Triceps pressdowns
50x12
60x12
70x12

Dips
3 sets of 15

 

[milleniumgirl]

Yesterday was supposed to be my last workout before the holidays but I woke up at 4AM this morning and hit the gym a couple of hours later.

Back/bis

Seated rows
77x15
88x12
99x10
110x10

One arm rows
22x15
44x12
55x10

Hyperextensions
4 sets of 12 reps with 22lbs

Curling machine
22x15
33x15
44x15
55x10

Cable curls
15x15
20x15
25x12
30x10