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millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Cardio
58 min treadmill

Chest
3x12

Bench press
Incline flyes
Pullovers
Incline close grip bb press
Decline db press
Cable crossovers
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Cardio
50 minutes arm bicycle

Resistance band workout
1x20

Biceps curls
Hammer curls
Triceps kickbacks
Push downs
Shoulder press
External rotations
Chest press
Flys
Lat pulldowns
Seated rows
Standing leg curls
Leg extensions
Calf raises
Hip abduction
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio
58 min treadmill

PM
Bis and tris in supersets
3x10

Barbell curls
Kickbacks
Hammer curls
Overhead extensions
Wrist curls
Pushdowns
Alternate db curls
Spider curls

Week-end will be cardio only
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Saturday
45 min arm bicycle

Sunday
45 min arm bicycle

Today
62,5 minutes treadmill

Shoulders
3x10

Seated press
External rotations
Upright rows
Shrugs
One arm lateral raises
Front raises

In the afternoon I went for a walk in the park because the girls want me to walk on uneven ground and walk up and down the stairs.
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio
30 minutes arm bicycle
30 minutes treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Kickbacks
Pushdowns
Shoulder press
External rotations
Chest press
Flyes
Pullovers
Lat pulldowns
Reverse grip seated rows
Lying down leg curls
Lunges
Calf raises

I will do the remaining 32,5 minutes walk in the park this afternoon and go up and down the stairs too.
I will stretch well and ice my knee 3 times during 15 minutes also.
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio
30 minutes arm bicycle
37 minutes treadmill

Back
3x10

SLDL
T bar rows
One arm rows
Lat pulldowns
Seated rows
Reverse flyes
Good mornings

I was supposed to do 30 minutes treadmill this afternoon but I worked at the animal rescue instead.
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Cardio
40 min arm bicycle
36 min treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Triceps kickbacks
Overhead extensions
Shoulder press
Reverse flys
Chest press
Flyes
Lat pulldowns
Seated rows
Leg extensions
Standing leg curls
Calf raises
Hip abduction
Adductors

This afternoon I will go for
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio (at 3:30am)
30 min arm bicycle
30 min treadmill

Chest
3x10

Push ups
Decline db press
Incline flyes
Incline bb press
Cable crossovers
Pullovers
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Cardio
55 minutes arm bicycle

Bis/tris in supersets
3x10

Barbell curls
Kickbacks
Hammer curls
Overhead extensions
One arm concentration curls
Dips
Alternate dumbbell curls
Spider curls
Pushdowns
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio
55 minutes arm bicycle

Resistance band workout
1x30

Side curls
Hammer curls
Kickbacks
Pushdowns
Chest press
Flyes
Lat pulldowns
Seated rows
Shoulder press
Reverse flys
External rotations
Lunges
Leg extensions
Leg curls
Calf raises
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio
55 minutes arm bicycle

Back
3x10

Deadlifts
Good mornings
T-bar rows
One arm rows
Seated rows (reverse grip)
Lat pulldowns (reverse grip)
Reverse flys
 

millenium girl

CJM’s GROUPIE
Joined
Feb 9, 2014
Messages
4,444
Likes Received
2,508
Location
Far away
Fasted cardio
45 minutes arm bicycle

Resistance band workout
1x30

One arm concentration curls
Hammer curls
Triceps kickbacks
Overhead extensions
Lat pulldowns
Seated rows
Shoulder press
Reverse flys
External rotations
Chest press
Pullovers
Lateral walks
Leg extensions
Leg curls
Calf raises

I’m doing volunteer work at an animal rescue close to home. I love it.
It’s better for my lower back and knee than working at the hospital especially now that I’m in pain.
 
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