Millgirl's log

milleniumgirl · Sep 17, 2012

1st workout after my 10 day vacation in NYC!

Chest/back

Incline press
45x12
55x12
65x12
70x10

Lat pulldowns
65x12
77x12
88x12

Pec Deck
45x12
55x12
66x10
77x8

Seated rows
66x12
77x12
88x12

Cable crossovers
20x10
25x10
30x8

Hyperextensions - with 22lbs
4 sets of 10

200 abs

theminister · Sep 17, 2012

You're pretty impressive

gfunky · Sep 17, 2012

10 day vacation on NYC I am jealous!!

milleniumgirl · Sep 19, 2012

It was fun funky! I work a lot and my overtime goes to my vacations in the city!

Shoulders/triceps

Lateral raises
24x15
33x12
35x10
44x8

Triceps pressdowns
40x15
50x15
60x15
65x12

Military press
22x15
33x12
44x15
55x12

Triceps extensions
40x15
45x12
50x12
55x12

Shrugs
30x15
35x15
40x15
45x15

Dips
4 sets of 12

beasto · Sep 19, 2012

See your back on it MG after your NYC trip!!!. I was there too! Should be planning my trip to NOLA here soon. I travel as much as I can!

Jada · Sep 19, 2012

Nice workout

milleniumgirl · Sep 20, 2012

Thanks guys!

Today was a day off but I needed a light workout

15 min treadmill followed by 15 sets of 5 pull ups, 10 push ups and 15 squats.

1st set 57", last one 52"

milleniumgirl · Sep 21, 2012

Bis/tris

Pulley curls
22x20
26x15
30x12
35x10

Triceps pressdowns
50x20
60x15
65x12
70x10

One arm cable curls
10x20
15x15
20x15
25x12

Triceps extensions (rope)
35x15
40x15
45x15
50x12

Spider curls
15x15
20x15
25x12
30x10

Triceps reverse
45x15
50x15
55x12
60x10

gfunky · Sep 21, 2012

Lots of volume! killing it girl!

Hollywood72 · Sep 22, 2012

Nice Mill!!!

Keep killin it

milleniumgirl · Sep 24, 2012

I was on my feet all day, didn't get lunch and was feeling a bit lightheaded after work.

15 sets of 5 pull ups, 10 push ups and 15 squats

milleniumgirl · Sep 25, 2012

10' treadmill

Back/bis

Lat pulldowns
66x12
77x10
88x10
99x8

Seated rows
77x12
88x10
99x10
121x8

One arm rows
22x12
24x10
26x10

Biceps curls
22x12
26x10
33x8

Hammer curls
15x12
22x10
26x10

Curling machine
22x12
33x12
44x12
55x8

Hollywood72 · Sep 27, 2012

You're a monster milli!!!

Keep up the insanity.

milleniumgirl · Sep 27, 2012

Bis/tris

Pulley curls
22x20
26x15
30x12
35x10

Triceps pressdowns
50x20
60x15
65x12
70x10

One arm cable curls
10x20
15x15
20x15
25x12

Triceps extensions (rope)
35x15
40x15
45x15
50x12

Spider curls
15x15
20x15
25x12
30x10

Triceps reverse
45x15
50x15
55x12
60x10

Back/bis

Lat pulldowns
66x12
77x10
88x10
99x8

Seated rows
77x12
88x10
99x10
121x8

One arm rows
22x12
24x10
26x10

Biceps curls
22x12
26x10
33x8

Hammer curls
15x12
22x10
26x10

Curling machine
22x12
33x12
44x12
55x8

Leg extensions
33x12
44x12
55x12
66x10
77x10

Horizontal leg press
140x12
165x12
190x12
215x12

Leg curls
22x12
33x10
44x8

Seated calves
55x12
66x12
77x12
88x12

Abductors/adductors
44x12
55x12
66x12
77x12

300 abs

milleniumgirl · Oct 1, 2012

Monday Oct 1, 2012

Shoulder press
22x12
33x10
44x10
55x8

Seated laterals (machine)
27x12
33x10
39x10
44x6

Smith machine
55x10
66x10
77x10
83x10

Decline press
55x12
99x12
110x10
121x8

Incline press
44x12
55x10
61x10
66x10

Triceps dips
12, 12, 10, 10

Triceps pressdowns
50x12
60x12
65x10
70x10

milleniumgirl · Oct 2, 2012

10 min treadmill followed by 12 sets of 10 pull ups, 10 push ups and 15 squats

milleniumgirl · Oct 3, 2012

Back/bis

Deadlifts
83x10
88x10
99x10
110x6

Seated rows
65x10
88x10
99x10
110x8

Hyperextensions
4 sets of 10 with 22lbs

Biceps curls
22x12
33x12
44x10
55x8

One arm cable curls
10x12
15x10
20x10
25x10

beasto · Oct 3, 2012

Surprised you did Deadlifts MG, you must be healing up nice then. ; )

milleniumgirl · Oct 5, 2012

beasto said:
Surprised you did Deadlifts MG, you must be healing up nice then. ; )

Not really lol. I think that I'm gonna skip them from now on. My lower back still hurts and it's not good soreness ...

I did tabata intervals today - 20 sec of work followed by 10 sec of rest repeated 8 times

pull ups 10/11/11/11/11/11/11/11
push ups 23/25/26/26/25/25/25/25
squats 22/24/24/24/24/24/24/24
sit ups 20/20/21/22/22/22/22/22

8 sprints of 2' on the elliptical in between sets

beasto · Oct 5, 2012

Hmmm yea might want to stay away from them then. I love doing DL's that is KING

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