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muscle_n_blood

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Ok I will do the squats.
Gym is boring, I don't really wanna go.
Could you please change my split? Maybe it will do the trick.
Try this for a while. Let's do push/pull/ legs, push/pull/legs, day off. Cut the number of sets. 2 sets per exercise same exercises, keep reps at 20+. Tell me how squats go. We will improve the depth as we go along. Try step ups, and negative (down the stairs) with the repaired leg.
 
Thread starter #222
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Something like this?

  1. Monday: Push (Chest, Shoulders, Triceps), legs
  2. Tuesday: Pull (Back, Biceps), legs
  3. Wednesday: off
  4. Thursday: Push, legs
  5. Friday: pull, legs
This is not a 3-day routine and I end up doing legs 4 times a week while you told me to isolate them twice a week. I'm confused 🤷‍♀️
 

muscle_n_blood

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Something like this?

  1. Monday: Push (Chest, Shoulders, Triceps), legs
  2. Tuesday: Pull (Back, Biceps), legs
  3. Wednesday: off
  4. Thursday: Push, legs
  5. Friday: pull, legs
This is not a 3-day routine and I end up doing legs 4 times a week while you told me to isolate them twice a week. I'm confused 🤷‍♀️
Monday... push
Tuesday...pull
Wednesday..legs
Thursday...push
Friday...pull
Saturday..legs
Sunday...off
Everything twice a week. More reps, fewer sets per exercise.
 
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Monday... push
Tuesday...pull
Wednesday..legs
Thursday...push
Friday...pull
Saturday..legs
Sunday...off
Everything twice a week. More reps, fewer sets per exercise.
10-4, coach. I will start that split on Monday 👍
Can I still do cardio? (please please please).

Today was

Fasted cardio
5,2 kms -- 600 cals

Chest/back

Chest press (machine) -- 20, 15, 15, 15
Smith machine press -- 20, 15, 15
Smith machine decline -- 20, 15, 15
Pec deck -- 15, 15, 12, 12

Lat pulldowns to the front -- 15, 12, 12
Seated rows close grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Back extensions -- 20, 20, 15

Bodyweight squats -- 4 sets of 20
Seated leg curls -- idem
Seated leg extensions -- idem

PM cardio
4,2 kms -- 500 cals
 
Thread starter #228
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Fasted cardio
4.2 kms -- 500 cals

Shoulders/arms

Seated lateral raises -- 20, 15, 15, 15
Smith machine presses -- 20, 15, 15
Frontal raises -- 15, 15, 15
Upright rows -- 15, 15, 15
Shrugs -- 20, 20, 20

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

Triceps pressdowns -- 20, 15, 12
Rope -- 20, 15, 12
Reverse - 20, 15, 12
Weighted dips -- 15, 15, 15

PM cardio
4,2 kms -- 500 cals

Knee is very angry. No gym or cardio until Monday.
 
Thread starter #231
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I'm sure you told me before, but how long will it take you to do this workout?
Between 35 and 45 minutes (sometimes people come and talk to me -- I hate it but have to stop).

Bags, I'm not afraid of the knee but I already have tendinosis and I don't want to make things worse. I do a bit of legs every day (weightless leg curls and extensions) and I isolate them twice a week like m_b told me to.
 
Thread starter #234
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Sorry m_b :(
I read your reply just now


Fasted cardio
4.4 kms, 505 cals

Chest
Smith machine press -- warm up set (20), 15, 15
Smith machine close grip press -- warm up set (20), 15, 15
Pec deck -- warm up set (20), 15, 15
Chest press (machine) -- warm up set (20), 15, 15

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15

Triceps push downs -- warm up set (20), 15, 15
Rope -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

PM cardio
4.4 kms, 505 cals
 
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Sorry m_b :(
I read your reply just now
Very good.

Fasted cardio
4.4 kms, 505 cals

Chest
Smith machine press -- warm up set (20), 15, 15
Smith machine close grip press -- warm up set (20), 15, 15
Pec deck -- warm up set (20), 15, 15
Chest press (machine) -- warm up set (20), 15, 15

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15

Triceps push downs -- warm up set (20), 15, 15
Rope -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

PM cardio
4.4 kms, 505 cals
 
Thread starter #236
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Fasted cardio
5,3 kms -- 600 cals

Pull workout

Back
Lat pulldowns to the front wide grip
Warm up set 20 reps, 15, 15

Seated rows
Warm up set 20 reps, 15, 15

Lat pulldowns to the front narrow grip
Warm up set 20 reps, 15, 15

Weighted Back extensions
Warm up set 20 reps, 20, 20

Biceps
Preacher's curls
Warm up set 30 reps, 20, 20

Hammer curls
Warm up set 20 reps, 15, 15

Wrist curls
Warm up set 20 reps, 15, 15

PM cardio
3,6 kms -- 410 cals
 
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