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AM
Work
Patrol
18.85 kilometers
PM
Bodyweight exercises
Air squats 20, 15, 12
Lunges 20, 15, 12
Wall push ups 20, 15, 12
Dips 20, 15, 12
Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.Comment
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Fasted cardio
60 min recumbent bike
Followed by bis/tris in supersets
Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10
PM
Walk
6.5 kilometersComment
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I woke up at 4:30am and worked the shoulders.
Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Seated overhead presses 15, 12, 10
Bent over reverse flyes 15, 12, 10
Shrugs 15, 12, 10
External rotations 15, 15, 15
7AM
Work
Patrol
18,51 kilometersComment
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Upper body workout
Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10
Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10
Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15
Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10
Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10
Abs 200 reps
Work
Patrol 14,93 kilometersComment
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Fasted cardio
10 kilometers on the treadmill
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest presses
Shoulder pressesComment
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I hope have another issue to deal with. Around noon
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.
Fasted cardio
12,2 kilometers on the treadmill
Lower body workout
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15Comment
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Cardio
14,3 kilometers on the treadmill
Abs
200 repsComment
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Chest/shoulders/tris
Diamond push ups 12, 12, 12
Incline press neutral grip 12, 12, 12
Pullovers 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12
Frontal raises 12, 12, 12
External rotations 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12
Dips 15, 15, 15
Kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12
No lifting until Monday. I need to burn calories and will keep doing cardio though.Comment
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I woke up at 3:15am (bad stomach pain) and couldn't go back to sleep.
I hopped on the treadmill and did 10 kilometers fasted cardio.Comment
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Upper body workout
Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12
Romanian deadlifts 12, 12, 12
One arm rows 12, 12, 12
Seated biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12
Triceps kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12
Chest press neutral grip 12, 12, 12
Incline flyes 12, 12, 12
Decline press 12, 12, 12
Work
Patrol
17,9 kilometersComment
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I pulled a muscle or pinched a nerve, I'm not sure. I saw the chiropractor after my workout. Let's hope that will relieve the pain. I will do legs tomorrow.
Walk
6,91 kilometers
15 rounds of 10 reps of
Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
6 kilometers on the treadmillComment
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