World Class Bodybuilding   Forum

BulkSupplements Egg Whites International A1Supplements.com i-Supplements Strength.com VitaSprings Myprotein Beyondsupplements
Go Back   World Class Bodybuilding Forum > Bodybuilding Fitness Training > Bodybuilding and Fitness Training Journals

Shoutbox
Loading...


Bodybuilding and Fitness Training Journals Keep track of your daily training routine. An interactive way to track your progress. Have others follow and help with your progress




Reply
 
Thread Tools Search this Thread Display Modes
  #4631  
Old 01-09-2019, 04:42 AM
millenium girl's Avatar
millenium girl millenium girl Is online now
Moderator

 
Join Date: May 2006
Location: Europe
Posts: 27,656
Thanks: 4,170
Thanked 2,622 Times in 2,263 Posts
Rep Power: 6494
millenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond repute
Fasted cardio
7 kms, 800 cals

Shoulders
Seated press -- 20, 15, 15
Seated lateral raises -- 20, 15, 15
Shrugs -- 20, 20, 20

Chest
Smith machine flat -- 20, 15, 15
Smith machine incline -- 20, 15, 15
Smith machine flat (close grip) -- 20, 15, 15
Pec deck -- 20, 15, 15

Legs
Knee was a little better this morning but still stiff and a bit sore.
I took it easy and did mainly weightless exercises.

Air squats -- 20, 20, 20
Leg extensions -- 30, 25, 20
Seated leg curls -- 30, 25, 20
Wall sits -- 20, 20, 20
Hip adductors -- 25, 20, 20 (max weight 120lbs)
Hip abductors -- 25, 20, 20 (max weight 120lbs)
__________________
Intim's
Reply With Quote
Get your liquid egg whites here at EGG WHITES INTERNATIONAL

  #4632  
Old 01-10-2019, 03:25 AM
millenium girl's Avatar
millenium girl millenium girl Is online now
Moderator

 
Join Date: May 2006
Location: Europe
Posts: 27,656
Thanks: 4,170
Thanked 2,622 Times in 2,263 Posts
Rep Power: 6494
millenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond repute
Fasted cardio
7 kms, 800 cals

Back
Lat pull downs (front, wide grip) -- 20, 15, 15
Seated rows (close grip) -- 20, 15, 15
Lat pull downs (front, close grip) -- 20, 15, 15
Seated rows (wide grip) -- 20, 15, 15
Weighted back extensions -- 20, 20, 20

Arms
Biceps curls -- 20, 20, 20
Hammer curls -- 20, 15, 15
Wrist curls -- 20, 15, 15
Preacher's curls -- 20, 20, 20

Triceps pressdowns -- 20, 15, 15
Triceps reverse -- 20, 15, 15
Weighted dips -- 20, 20, 15

No gym until Monday unless I do legs on Saturday. We'll see how my bionic knee is doing.
__________________
Intim's
Reply With Quote
  #4633  
Old 01-10-2019, 07:30 AM
Genetic Freak's Avatar
Genetic Freak Genetic Freak Is Off Line
Moderator

 
Join Date: Feb 2004
Location: In the water
Posts: 16,185
Thanks: 2,685
Thanked 3,618 Times in 2,862 Posts
Rep Power: 3229
Genetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond repute
How is the knee MG?
__________________
"Most cower from the thought of war. Whereas a few... Pray for it." General James Mattis
Reply With Quote
The Following User Says Thank You to Genetic Freak For This Useful Post:
millenium girl (01-10-2019)
  #4634  
Old 01-10-2019, 10:18 AM
millenium girl's Avatar
millenium girl millenium girl Is online now
Moderator

 
Join Date: May 2006
Location: Europe
Posts: 27,656
Thanks: 4,170
Thanked 2,622 Times in 2,263 Posts
Rep Power: 6494
millenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond repute
Quote:
Originally Posted by Genetic Freak View Post
How is the knee MG?
Not swollen or sore. You were right, I'd better not add weight. I can still have a great workout.

Is your shoulder better than a couple of days ago?
__________________
Intim's
Reply With Quote
  #4635  
Old 01-10-2019, 11:02 AM
Genetic Freak's Avatar
Genetic Freak Genetic Freak Is Off Line
Moderator

 
Join Date: Feb 2004
Location: In the water
Posts: 16,185
Thanks: 2,685
Thanked 3,618 Times in 2,862 Posts
Rep Power: 3229
Genetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond repute
Quote:
Originally Posted by millenium girl View Post
Not swollen or sore. You were right, I'd better not add weight. I can still have a great workout.

Is your shoulder better than a couple of days ago?
Definitely MG, thanks. I had physical therapy yesterday and did not push it. It was sore afterwards, but a good sore; not painful.
__________________
"Most cower from the thought of war. Whereas a few... Pray for it." General James Mattis
Reply With Quote
The Following User Says Thank You to Genetic Freak For This Useful Post:
millenium girl (01-11-2019)
  #4636  
Old 01-11-2019, 09:50 AM
millenium girl's Avatar
millenium girl millenium girl Is online now
Moderator

 
Join Date: May 2006
Location: Europe
Posts: 27,656
Thanks: 4,170
Thanked 2,622 Times in 2,263 Posts
Rep Power: 6494
millenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond repute
Quote:
Originally Posted by Genetic Freak View Post
Definitely MG, thanks. I had physical therapy yesterday and did not push it. It was sore afterwards, but a good sore; not painful.
Good. I know how hard it must be not to push it.

Cardio only

Fasted
4,3 kms -- 500 cals

PM
4,9 kms -- 500 cals

And now two days off.

GF, did you ever follow an anti-inflammatory diet? I'm looking into it and trying to find guys who did one and what the effects were on their body.
__________________
Intim's
Reply With Quote
  #4637  
Old 01-11-2019, 05:17 PM
Genetic Freak's Avatar
Genetic Freak Genetic Freak Is Off Line
Moderator

 
Join Date: Feb 2004
Location: In the water
Posts: 16,185
Thanks: 2,685
Thanked 3,618 Times in 2,862 Posts
Rep Power: 3229
Genetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond repute
I have heard of the anti-inflammatory diets, but have never tried one.
__________________
"Most cower from the thought of war. Whereas a few... Pray for it." General James Mattis
Reply With Quote
The Following User Says Thank You to Genetic Freak For This Useful Post:
millenium girl (01-12-2019)
  #4638  
Old 01-12-2019, 08:57 AM
millenium girl's Avatar
millenium girl millenium girl Is online now
Moderator

 
Join Date: May 2006
Location: Europe
Posts: 27,656
Thanks: 4,170
Thanked 2,622 Times in 2,263 Posts
Rep Power: 6494
millenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond repute
Quote:
Originally Posted by Genetic Freak View Post
I have heard of the anti-inflammatory diets, but have never tried one.
Well I'm gonna try it. I stocked up on anti inflammatory foods/supps.

I was supposed to take the weekend off but gym was empty this morning and I did legs (light weights).

Air squats 20, 20, 20
Seated leg curls 20, 15, 15
Leg extensions 20, 15, 15
Leg press 20, 15, 15
Hip adductors 20, 20, 20
Hip abductors 20, 20, 20
Seated calves 2 sets of 50

Knee was stiff so I did cardio (enough to burn 500 cals).
__________________
Intim's
Reply With Quote
  #4639  
Old 01-13-2019, 08:35 AM
millenium girl's Avatar
millenium girl millenium girl Is online now
Moderator

 
Join Date: May 2006
Location: Europe
Posts: 27,656
Thanks: 4,170
Thanked 2,622 Times in 2,263 Posts
Rep Power: 6494
millenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond reputemillenium girl has a reputation beyond repute
Quote:
Originally Posted by Genetic Freak View Post
Probably. Try and mix it up a bit.
Hi GF, what did you mean by mixing it up a bit? Do cardio on off days and not when I'm lifting?
I have decided to go back to a 3-day split (Mon-Wed-Fri). Any ideas on which muscles I should work together? How many exercises per muscle? Thanks again for your help.

Today I did only 30 min of cardio (just enough not to feel guilty and to loosen up the knee).
__________________
Intim's
Reply With Quote
  #4640  
Old 01-13-2019, 01:16 PM
Genetic Freak's Avatar
Genetic Freak Genetic Freak Is Off Line
Moderator

 
Join Date: Feb 2004
Location: In the water
Posts: 16,185
Thanks: 2,685
Thanked 3,618 Times in 2,862 Posts
Rep Power: 3229
Genetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond reputeGenetic Freak has a reputation beyond repute
Quote:
Originally Posted by millenium girl View Post
Hi GF, what did you mean by mixing it up a bit? Do cardio on off days and not when I'm lifting?
I have decided to go back to a 3-day split (Mon-Wed-Fri). Any ideas on which muscles I should work together? How many exercises per muscle? Thanks again for your help.

Today I did only 30 min of cardio (just enough not to feel guilty and to loosen up the knee).
Mix up the cardio. Bike, treadmill, stair climber, swim, etc...
__________________
"Most cower from the thought of war. Whereas a few... Pray for it." General James Mattis
Reply With Quote
Reply

Bookmarks


Currently Active Users Viewing This Thread: 2 (1 members and 1 guests)
millenium girl
Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:23 PM.



Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
follow worldclassbodybuilding at facebook follow worldclassbodybuilding at pinterest follow worldclassbodybuilding at twitter