millenium girl's training journal

[millenium girl]

Thursday April 10, 2008

I feel crappy today ... my body is sore and I thought about not hitting the gym at all but I need my daily dose of exercise

Chest

Smith Machine Press
1x20 44 (warming up set)
1x12 75
1x12 88
1x12 97
1x30 44

Decline bench press
1x12 99
1x12 110
1x12 121
1x12 132

Vertical Press
1x12 132
1x12 154
1x12 176
1x12 198
1x30 88

Pec deck
1x12 44
1x12 55
1x12 66
1x8 77

Incline Press
1x12 66
1x12 77
1x12 83
1x12 88

My chest is pumped and it feels great. Glad I hit the gym after all

[millenium girl]

Monday April 14, 2008

I won't hit the gym tomorrow (I work 7AM-10PM) .. let's start this week with back!

Back

Lat pulldowns to the back
1x12 110
1x12 132
1x12 143
1x12 154

Seated rows
1x12 77
1x12 88
1x12 99
1x30 66

One arm row
1x12 44
1x12 55
1x12 61
1x12 66

Lat pulldowns to the front - large grip
1x12 110
1x12 132
1x12 143
1x12 154

[millenium girl]

I slept only 5 hours on Monday night and 6 hours yesterday (work, work and work). I didn't hit the gym yesterday (worked 11AM-1AM) and I feel a bit crappy after the sinus infection I got (I take antibiotics and anti-inflammatories and I can't eat properly). Not trying to find excuses to my (bad) performances here, guys

Wednesday April 16, 2008

Bis/tris

Larry Scott
1x12 33
1x12 44
1x12 55
Drop sets (66 --> 33)

Triceps pressdowns
1x12 55
1x12 66
1x12 77
Drop sets (88 --> 44)

Pulley curls
1x12 44
1x12 55
1x12 66
Drop sets (77 --> 33)

Triceps reverse
1x12 77
1x12 88
1x12 99
Drop sets

Dumbell curls
1x12 13
1x12 15
1x12 18
1x12 22

Weighted dips
4x12 44

Abs

[millenium girl]

Thursday April 17, 2008

I did legs today but I still have to keep it light b/c of my knee. I don't know if it's the dhea I'm taking but my muscles are just as pumped as they were when I was running Anavar .. which is good!

Leg extensions
1x12 22
1x12 33
1x12 55
Drop sets starting at 77

Leg curls
1x12 22
1x12 28
1x12 33
Drop sets

Hack squats
4x12 44

Abductors
1x30 66
1x30 77
1x30 88

Adductors
1x30 66
1x30 77
1x30 88

Calves
1x25 132
1x25 154
1x25 176

I could barely walk back to the bus station, glad I took a walk (I stretched after my workout but it looked as if my legs were swollen ........). People say that my legs are my strong body part, that's why I keep hitting them hard!

[millenium girl]

Friday April 18, 2008

My favorite workout of the week! I love hitting the chest even if it changed the size/shape of my breasts (it's making it hard to find sexy lingerie ....)


Chest

Smith Machine Press
1x15 44 (warm up set)
1x12 75
1x12 84
1x12 88
Drop sets

Chest Incline
1x10 66
1x10 77
1x10 83
1x10 88

Vertical Press
1x10 132
1x10 176
1x10 198
1x30 88

Decline Press
1x10 121
1x10 132
1x8 143 (I couldn't go higher and it pissed me off ....)

Abs

[millenium girl]

Monday April 21, 2008

You all know by now that I hate doing shoulders ... so I'll start my week with that workout ...

Shoulders

Barbell press (seated)
1x12 22
1x12 44
1x12 55
1x30 22

Lateral raises (seated)
1x12 33
1x12 39
1x12 44
1x30 33

Frontal raises (plate)
4x10 11 (not very impressive, I know ...)

Standing barbell press
4x10 44

Rear delt flyes
4x10 22

[millenium girl]

Tuesday April 22, 2008

Bis/tris

Larry Scott
1x12 33
1x12 44
1x12 55
Drop sets starting at 77

Triceps reverse
1x12 66
1x12 77
1x12 88
Drop sets starting at 99

Concentration curls
4x10 22
1x30 13

Triceps pressdowns
1x12 33
1x12 44
1x12 55
Drop sets starting at 88

Pulley curls
1x12 44
1x12 55
1x12 66
Drop sets starting at 77

Weighted dips
4x10 44

I haven't done much but my arms were really pumped (and they were still sore today ... 24h after my workout)!

[millenium girl]

Wednesday April 23, 2008

Leg day!!!!!!!!!!!!!!!

Extensions
1x12 22
1x12 33
1x12 44
Drop sets starting at 55

Curls
1x12 22
1x12 33
1x12 39
Drop sets

Horizontal leg press
1x12 176
1x12 198
1x12 220
1x12 220 (I tried 243 but it was a bit too heavy for my bad knee)

Adductors
1x30 66
1x25 77
1x20 88

Abductors
1x30 66
1x25 77
1x20 88

Calves
4x30 77

I stretched well but my legs were really stiff after my workout!

[captainbicept]

Whats Larry Scott?
You should be starting legs with a compound movement like squats, or leg press. Put leg extensions later in the workout.

[millenium girl]

Thursday April 24, 2008

Chest day! My favorite workout ever! (even if it means that my boobies changed shape and that sexy lingerie doesn't fit anymore).

Smith Machine
1x15 44 (warm up set)
1x12 66
1x12 88
1x10 93
Drop sets

Vertical Press
1x12 110
1x12 154
1x10 176
1x10 220 (couldn't push more today, I'm tired ...)

Incline
1x12 66
1x12 77
1x12 88
Drop sets

Pec deck
1x12 44
1x12 55
1x12 66
1x10 77

Abs