MG's Training Journal

AM
Before breakfast
12 kilometers

PM
10 min recumbent bike

Legs

100 squats
150 lunges (75 each leg)
Leg extensions 25, 25, 25
Leg curls 25, 25, 25
Calves 25, 25, 25
 
Before breakfast
5 min arm bicycle

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Kettlebell swings 15, 12, 10
Shrugs 15, 12, 10

Incline presses 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Decline presses 15, 12, 10

One arm rows 15, 12, 10

Seated biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20

Abs 200 reps

Post breakfast
12,3 kilometers

No more weights until Monday. Tomorrow will be work (patrolling the hospital grounds) and week-end will be walks in the countryside.
 
T

My cat woke me up at 4:30am and I couldn't go back to sleep so I decided to do fasted cardio:

30 min recumbent bike
30 min arm bicycle
30 min stepper

PM
10 kilometers walk
 
Before breakfast
30 min recumbent bike
5 min arm bicycle

Upper body workout

Push ups -- 20, 20, 20
Floor presses -- 15, 12, 10
Pullovers -- 15, 12, 10
Floor presses close grip -- 15, 12, 10

One arm rows -- 15, 12, 10
Stiff leg deadlifts -- 15, 12, 10

Frontal raises -- 15, 12, 10
Reverse flyes -- 15, 12, 10
Shrugs -- 20, 20, 20
Overhead presses -- 15, 12, 10

Biceps curls with a twist -- 15, 12, 10
Hammer curls -- 15, 12, 10
Concentration curls -- 15, 12, 10
Wrist curls -- 20, 20, 20

Dips -- 20, 20, 20
One arm extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10

Abs 200 reps

Post breakfast
Work
Patrol -- 14 kilometers
 
TBefore breakfast
7,2 kms walk

Legs

100 squats
150 lunges (75 each leg)
60 leg extensions
60 standing leg curls

30 min recumbent bike

PM
Walk
5 kms
 
AM
Work
13,7 kilometers

PM
20 min recumbent bike
20 min arm bicycle

Shoulders/tris

Overhead presses-- 15, 12, 10
Frontal raises -- 15, 12, 10
Upright rows -- 15, 12, 10
Lateral raises (one arm) -- 15, 12, 10

Dips -- 25, 25, 25, 25
Kickbacks -- 15, 12, 10
Overhead extensions -- 15, 12, 10
 
Before breakfast
30 min recumbent bike
30 min treadmill

Chest

Push ups -- 25, 25, 25, 25
Decline presses -- 15, 12, 10
Incline presses -- 15, 12, 10
Incline flyes -- 15, 12, 10
Presses neutral grip -- 15, 12, 10
Pullovers -- 15, 12, 10

PM
Walk 8 kilometers
 
Cardio only day

Work
Patrol
15,9 kilometers

Dealing with an angry knee right now. Not sure what I will do this weekend. No weights until Monday that's for sure.
 
Before breakfast
30 min recumbent bike
6 kilometers walk

Chest/back

Floor presses 15, 12, 10
Pullovers 20, 15, 12
Flyes 15, 12, 10
Floor presses neutral grip 15, 12, 10
Push ups 25, 25, 25

One arm rows 20, 15, 12
Deadlifts 15, 12, 10
Good mornings 15, 12, 10

Abs 200 reps

12:00-16:00
Work
Patrol 10 kilometers

5PM
30 min recumbent bike
 
Before breakfast
30 min recumbent bike
5 min arm bicycle

Shoulders/tris

Seated presses 15, 12, 10
Reverse flyes 15, 12, 10
Upright rows 15, 12, 10
Frontal raises 15, 12, 10
Shrugs 15, 12, 10

Dips 25, 25, 25 25
Kickbacks 15, 12, 10
One arm overhead extensions 15, 12, 10

Post breakfast
Walk 10 kilometers

PM
30 min recumbent bike
 
Before breakfast
Walk 7 kms

10am
Legs/biceps

100 squats
100 lunges (50 each leg)
100 leg extensions (50 each leg)
100 standing leg curls (50 each leg)
100 standing calves

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Concentration curls 15, 12, 10
Wrist curls 20, 20, 20
Spider curls 15, 12, 10

PM
Walk 6 kilometers
Recumbent bike 30 min
 
Fasted cardio
6 km walk

Post breakfast
Work
10 kilometers patrol

After work
30 min recumbent bike

I'm still really tired. Not sure what I'm gonna do this weekend.
 
Before breakfast
Walk 6 kms
10 min arm bicycle

Chest/bis

Incline press 15, 12, 10
Decline press 15, 12, 10
Pullovers 15, 12, 10
Incline press neutral grip 15, 12, 10
Incline flyes 15, 12, 10

Standing biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
Wrist curls 20, 20, 20

11:30-15:30
Work
13,6 kilometers

16:00
20 min recumbent bike
 
I took it easy today.

Before breakfast
Walk 7,5 kilometers
5 min arm bicycle

Shoulders/tris

Seated presses 15, 12, 10
Reverse flyes 15, 12, 10
Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Dips 20, 20, 20
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

PM
7 kilometers walk

Tomorrow will be nursing which means being on my feet for 5 hours without pause. That will kill my lower back and knee. I will do recumbent bike in the late afternoon but no weightlifting.
 
Today was 5:45 hours of nursing without a break. I did a total of 13 kilometers. I intended to do 30 min recumbent bike but there was a change of plan and I did 30 min arm bicycle instead.
 
Before breakfast
Walk 7,83 kilometers

Legs
Squats 20, 20, 20
Lunges 20, 20, 20
Leg extensions 20, 20, 20
Leg curls 20, 20, 20
Standing calves 20, 20, 20

PM
Walk 7 kilometers
 
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