MG's Training Journal

Work
Patrol
21.91 kilometers

Abs 200 reps

Bilateral shin splints (so painful that I had to take breaks and stretch). This sucks.
I keep losing weight. I definitely need more vegan protein because my muscles have melted (I understand what GF meant by muscle cannibalism).
 
Thate said:
shin splints are the worst, especially when you are late for your flight
Click to expand...
Yes they bad when you are patrolling for hours too.
Yesterday I walked 14 kilometers and today 10.
I have what I believe is a pinched nerve. I have an appointment with the manual therapist tomorrow. No lifting until it's healed.
 
Big time respect for hitting the iron hard AND doing all that cardio to boot. Good Lord attempting to put in all those miles as you do would kill my azz haha. :p
 
Celebrex 200 helps (for 8 hours or so). Mobic hurts my stomach (I already have a bad gastritis).

Work
Patrol
20 kilometers

Legs

Leg extensions 15, 15, 15, 15 (each leg)
Standing leg curls 15, 15, 15, 15 (each leg)
Squats 20, 20, 20
Standing calves 20, 20, 20
Lunges 15, 15, 15 (each leg)
 
Fasted cardio (at 4:30am)
12 kilometers

The chiropractor worked on my shoulder, neck and stomach this morning (I didn't know that stomach could cause shoulder/neck issues). It took 1 hour. I feel better already. I have another appointment next Tuesday.
 
Fasted cardio
10 kilometers on the treadmill

PM
Cardio
6 kilometers

Body weight exercises

Walking lunges 20, 20, 20
Push ups 25, 25, 25
Dips 25, 25, 25
Squats 25, 25, 25
Assisted pull ups 15, 15, 15

Abs
200 reps
 
those walking lunges hurt my knee patella.

Fasted cardio
Walk
10 kilometers

PM
5 kilometers

Chest (light weights)

Chest press incline 15, 12, 10
Flyes 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10
Pullovers 15, 12, 10

Maybe it was a bit too early to lift but I had to give it a go.
 
AM
Fasted cardio
10 kilometers

PM
7 kilometers

Bis/tris in supersets

Standing biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
Overhead extensions 15, 12, 10
One arm concentration curls 15, 12, 10
Skull crushers 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20
 
Nice work MG especially all the leg work and cardio with the new knee.
 
Glycomann said:
Nice work MG especially all the leg work and cardio with the new knee.
Click to expand...
Thank you Glyco :)
The more I walk the better (for my bionic knee and my lower back).
But I need to get my diet back on track. Eating carbs causes bloating :lang:

AM
Work
Patrol
20 kilometers

PM
Shoulders

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

I see the chiropractor at 10:00 am tomorrow. My left shoulder makes a cracking noise and my left trap still hurts.
 
The chiropractor worked on my shoulder, neck and stomach again.

Fasted cardio
12 kilometers on the treadmill

Chest
Push ups 20, 20, 20
Incline press 15, 12, 10
Flys 15, 12, 10
Decline press 15, 12, 10
Decline press close grip 15, 12, 10
Pullovers 15, 12, 10

PM
Walk
4,18 kilometers

I have decided to stop one of my volunteer jobs (the nursing) and do more hours as a security guard.
 
AM
Fasted cardio
12 kilometers on the treadmill

Legs
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Squats 20, 20, 20
Lunges 15, 12, 10 each leg
Standing calves 20, 20, 20

PM
Walk
6 kilometers

I have shin splints again. Walking is painful.
 
I wear a new pair of New Balance overpronator that I got from work last year (not expensive ones). I should go to a running centre again and get some advice on the appropriate shoes.

Fasted cardio
14 kilometers on the treadmill

Back
Wide rows 15, 12, 10
Deadlifts 15, 12, 10
Kneeling one arm rows 15, 12, 10
Bent over rows 15, 12, 10
Bend to opposite foot 15, 12, 10
 
Work
16 kilometers

PM
Walk
7 kilometers

Bis/tris (supersets)

Biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20
Concentration curls 15, 12, 10
Lying triceps extensions 15, 12, 10

I'm gonna take it easy this week-end.
Some gardening, a walk, the annual fair, a neighbourhood garden party ��
 
I'm wearing my calf sleeves today, that helps. But the ITBS sucks.

Work
20 kilometers

Full body workout

Chest
Floor presses 15, 12, 10
Flys 15, 12, 10

Back
Wide rows 15, 12, 10
One arm rows 15, 12, 10

Arms
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

Shoulders
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10

Legs
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10

Abs
150 reps

Walk
4 kilometers
 
Roughrydr said:
I would have to sleep 36 hours straight after that full body workout and cardio.
Click to expand...

Haha, I was a bit sleepy too to be honest :D

Fasted cardio
12 kilometers treadmill

PM
Walk
4,525 kilometers

Wall push ups 20, 20, 20
Dips 20, 20, 20
Lunges 20, 15, 12
Prisoner squats 20, 20, 20
Standing calves 20, 20, 20
 
AM
Early morning walk to loosen up the back
4 kilometers

Upper body workout

Push ups 20, 20, 20
Bench presses 15, 12, 10
Floor db presses neutral grip 15, 12, 10

Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Shrugs 15, 12, 10

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
One arm concentration curls 15, 12, 10

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

Wide rows 15, 12, 10
One arm rows 15, 12, 10

PM
Work
Patrol
20.83 kilometers
 
Fasted cardio
Treadmill
12,5 kilometers

Chest
Incline db chest presses close grip 15, 12, 10
Incline flys 15, 12, 10
Decline db presses neutral grip 15, 12, 10
Decline db presses normal grip 15, 12, 10
Pullovers 15, 12, 10

I have a scanner of the neck tomorrow and another of the head on Friday. My GP thinks that my migraines are caused by cervical issues.
 
The CT scan is done, let's hope it doesn't show anything bad. I'm stressed out.

I took it easy today.

Cardio only
Treadmill
10 kilometers

PM
Walk
4 kilometers
 
Thank you Alpha :)

Fasted cardio at 4am to loosen up back and knee
5 kilometers on the treadmill

Upper body workout

Chest
Push ups 20, 20, 20, 20
Floor presses 15, 12, 10

Shoulders
Kettlebell swings 15, 12, 10
Lateral raises 15, 12, 10

Back
T-bar rows 15, 12, 10
One arm rows 15, 12, 10

Biceps
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10

Triceps
Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Work
Patrol
20 kilometers

Not sure what I'm gonna do this weekend. I still fight that damn ITBS and the neck issues. Being old sucks.
 
All I did this weekend was cardio, 10 kilometers on Saturday and 15 yesterday .

Today

Upper body workout

Incline db presses 15, 15, 15
Incline flys 15, 15, 15
Push ups 20, 20, 20

Seated presses 15, 15, 15
Frontal raises 15, 12, 10
Reverse flys 15, 15, 15

Romanian deadlifts 15, 12, 10
One arm rows 15, 15, 15

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
One arm concentration curls 10, 10, 10

Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
One arm extensions 15, 12, 10
 
I took it easy again.

Fasted cardio
10 kilometers on the treadmill

Legs
Squats 15, 15, 15
Standing calves 20, 20, 20
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Abductors/adductors 15, 12, 10

PM
Walk
4,41 kilometers

I had another session with the chiropractor but I'm still in pain.
 
Fasted cardio
10 kilometers (walk)

Upper body workout

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
Wrist curls 15, 15, 15

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

Incline press 15, 12, 10
Decline press 15, 12, 10
Wall push ups 15, 15, 15

Wide rows 15, 12, 10
Stiff legged deadlifts 15, 12, 10
One arm rows 15, 12, 10

Kettlebell swings 15, 12, 10
Reverse flys 15, 12, 10
Upright rows 15, 12, 10

PM
7,27 kilometers
 
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