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Fasted cardio
15 kilometers
15 kilometers
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AM
Work
Patrol 14 kilometers
PM
Walk 4,1 kilometers
Chest
Incline press 15, 12, 10
Incline flyes 15, 12, 10
Incline press close grip 15, 12, 10
Pullovers 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10
Decline flyes 15, 12, 10
I have a frozen shoulder and got a Diprophos inject at 5pm. I have to take it easy (no weights for the next 48 hours).Comment
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I woke up at 4 this morning and when for a walk before work. I got carried away (9 kilometers).
Work (nursing job)
7,7 kilometersComment
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Fasted cardio
10 kilometers
PM
Walk
6 kilometers
Legs/bis/tris/abs
Squats 20, 20, 20
Lunges 15, 15, 15
Leg extensions 20, 15, 12
Standing calves 20, 20, 20
Leg curls 20, 15, 12
Db curls 20, 15, 12
Hammer curls 15, 12, 10
Wrist curls 20, 20, 20
Concentration curls 20, 15, 12
Dips 20, 20, 20
Overhead extensions 15, 12, 10
Kickbacks 15, 15, 15
Skull crushers 15, 12, 10
I work tomorrow and that's all I'm planning to do. ITBS is a bitch again despite stretching. And yesterday I had shin splints again.Comment
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Work
Patrol
20 kilometers
Knee isn't impressed
Comment
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Saturday
AM -- 10 kms
PM -- 5 kms
Today
Fasted cardio
10 kilometers
PM
I walked to the Atomium to attend the stage of the Tour de France (5 kilometers)
I'm wearing a thigh sleeve (ITBS), a calf sleeve (shin splints), a knee sleeve (only at work) and an arm sleeve. If I could wrap my shoulder I wouldComment
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AM
10 min
PM
10,2 kilometers (patrol)
Chest
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Pullovers 15, 15, 15
Decline press neutral grip 15, 15, 15Comment
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Fasted cardio
Walk 10 kilometers
10:00
Biceps/triceps
Standing dumbbell curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 15, 15, 15
Spider curls 15, 15, 15
One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Skull crushers 15, 15, 15
PM
Walk 5 kilometersComment
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Cardio
14 kilometers
Shoulders
Seated dumbbell presses 15, 15, 15
Rear delt flyes 15, 15, 15
Upright rows 15, 15, 15'
Lateral raises 15, 15, 15
Front raises 15, 15, 15
Shrugs 15, 15, 15Comment
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Fasted cardio
12 kilometers
Back
Stiff legged deadlifts 15, 15, 15
One arm rows 15, 15, 15
Assisted pull ups 10, 8, 8
Good mornings 15, 15, 15
Abs
200 reps
I was feeling a bit weak (haven't eaten since the bedtime snack at 9:45pm yesterday).Comment
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AM
Work
Patrol 16,5 kilometers
PM
Legs
Leg extensions 20, 15, 15
Leg curls 20, 15, 15
Squats 20, 20, 20
Lunges 100 (50 each leg)
Standing calves 20, 20, 20Comment
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AM
Fasted cardio
9,5 kilometers walk
PM
Work
Patrol
15 kilometers
Chest
Push ups 20, 20, 20, 20
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15Comment
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Fasted cardio
10,4 kilometers
Arms
Standing alternate biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 15, 15, 15
One arm overhead extensions 15, 15, 15
Spider curls 15, 15, 15
Wrist curls 20, 20, 20
Dips 25, 25, 25, 25
Seated curls 15, 15, 15
Skull crushers 15, 15, 15
PM
Walk 5 kilometers
Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it.Comment
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I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers.
Work
9 kilometers (killed my lower back)
PM
Shoulders
Kettlebell swings 15, 15, 15
Dumbbell presses 15, 15, 15
Reverse flyes 15, 15, 15
Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Shrugs 15, 15, 15Comment
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Standing is the worst for me. Knee gets stiff and sore.
Fasted cardio
10 kilometers
Legs
Lunges 15, 15, 15, 15 (each leg)
Squats 20, 20, 20, 20
Leg extensions 15, 15, 15, 15
Leg curls 15, 15, 15, 15
Standing calves 20, 20, 20, 20
PM
5 kilometersComment
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