MG's Training Journal

Fasted cardio

11 kilometers treadmill (15% incline)

Full body workout (light weights)

Squats 12, 12, 12
Side lunges 12, 12, 12
Standing calves 12, 12, 12

Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
Shrugs 12, 12, 12

Biceps curls 12, 12, 12
One arm concentration curls 12, 12, 12
Wrist curls 12, 12, 12

Floor presses 12, 12, 12
Chest press neutral grip 12, 12, 12
Pullovers 12, 12, 12

Wide rows 12, 12, 12
One arm rows 12, 12, 12
Narrow rows 12, 12, 12

Overhead extensions 12, 12, 12
Kickbacks 12, 12, 12
Lying overhead extensions 12, 12, 12

Abs
150 reps

PM
Walk
4,5 kilometers
 
I'm now in bad pain (have been for weeks but kept lifting). I'm now considering dropping the weights for good.

My GP told me "no wonder you're exhausted if you walk 10 kilometers or more daily, it's too muc".

Fasted cardio
10 kilometers treadmill (15% incline)

PM
Walk
7,3 kilometers

Thank you lifts for your input on my rotator cuff injury!
 
Fasted cardio
8 kilometers treadmill (15% incline) and another painful blister.

After breakfast
7 kilometers walk

I watched a TV show in London (Trust me I'm a doctor) and it has been proven that while men lose more fat doing fasted cardio, women on the other hand lose more a couple of hours after breakfast. From now on I will split do 5 kilometers when I get up and more later in the morning or afternoon.

I started having blisters when walking on an incline. Not sure there's a link. I might need new insoles or thicker socks.
 
Fasted cardio
8 kilometers treadmill (15% incline)

Mid morning
Warm up
15 min stepper

Legs

Air squats 10, 10, 10, 10
Side lunges 10, 10, 10, 10
Static lunges 10, 10, 10, 10
Side walk 10, 10, 10, 10
Leg curls 10, 10, 10, 10
Standing calves 10, 10, 10, 10
Abductors/adductors 10, 10, 10, 10
Leg extensions 10, 10, 10, 10
Wall sits 5 min

PM
6,5 kilometers treadmill

I wonder if the fatigue isn't caused by thyroid issues. I eat a lot of soy yoghurt since it has 0 gram carbs/sugars
​
 
Aren't you doing keto? The low carbs will leave you feeling washed out. Also, doesn't excessive soy intake raise estrogen levels? If you are sleeping better lately I'd increase my carb intake. Maybe add some complex carbs in the am? Just thinking out loud.
 
Roughrydr said:
Aren't you doing keto? The low carbs will leave you feeling washed out. Also, doesn't excessive soy intake raise estrogen levels? If you are sleeping better lately I'd increase my carb intake. Maybe add some complex carbs in the am? Just thinking out loud.
Click to expand...
I don't do strict keto anymore because vegan keto was tough, let's say that I try eating low carb. I started taking DIM, let's hope it will help.

Fasted cardio
8 kilometers treadmill (10% incline)

Mid morning
5 kilometers treadmill (10% incline)

PM
4,3 kilometers walk
 
Fasted cardio at 3am (insomnia sucks)
9 kilometers treadmill (10% incline)

Mid morning
3 kilometers treadmill (12% incline)

PM
Brisk walk
4,3 kilometers

I bought Asics socks online. I hope they will be delivered tomorrow because those blisters are a real pain.
 
Fasted cardio
10 kilometers treadmill (15% incline)

PM
30 min recumbent bike

Legs

Squats 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Side lunges 12, 12, 12
Lateral walks 12, 12, 12
Abductors/adductors 12, 12, 12
Static lunges 12, 12, 12
Standing calves 12, 12, 12
 
I woke up at 2 am (stomach pain). After taking an antacid and 5mg Diazepam I went back to sleep for 2 more hours.

Fasted cardio
1:30 hour recumbent bike

Mid morning
4 kilometers treadmill (10% incline)

PM
4 kilometers treadmill (10% incline)

Bodies in motion (a fitness program I used to do in 1986), 20 min of warm up, aerobics, abs and stretching).
 
Fasted cardio
1:30 hour recumbent bike

Post breakfast
Brisk walk
6 kilometers

PM
5 kilometers treadmill (10% incline)

Legs
Air squats 12, 12, 12
Side lunges 12, 12, 12
Lateral walks 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Static lunges 12, 12, 12
Standing calves 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Wall sits 5 minutes
 
Fasted cardio
10,5 kilometers treadmill (12% incline)

Mid morning
50 min recumbent bike

PM
Brisk walk
5 kilometers

15:30
20 minutes recumbent bike
 
Fasted cardio
10,5 kilometers treadmill (12% incline)

Mid morning
30 minutes recumbent bike

Legs
Goblet squats 10, 10, 10, 10
Side lunges 10,10, 10, 10
Static lunges 10, 10, 10, 10
Lateral walks 10, 10, 10, 10
Calves 10, 10, 10, 10
Standing leg curls 10, 10, 10, 10
Leg extensions 10, 10, 10, 10
Abductors 10, 10, 10, 10
Adductors 10, 10, 10,10

PM

Brisk walk 4,7 kilometers
30 minutes recumbent bike
10 minutes elliptical
10 minutes stepper
 
I took it easy today.

Fasted cardio
15 kilometers treadmill (15% incline)

Mid morning
40 minutes recumbent bike

PM

Brisk walk
35 minutes

Recumbent bike
45 minutes
 
that looks sensible... bet your feeling you should have done more...lol

good to see you pulling back a bit
 
A1food4u said:
that looks sensible... bet your feeling you should have done more...lol

good to see you pulling back a bit
Click to expand...

I got a bit carried away lol :D
My GP told me that 10 kilometers on the treadmill is too much. I'd better not tell him about the 15K.


Fasted cardio
15 kilometers treadmill (15% incline)

Mid morning
40 min recumbent bike

PM

Warm up
20 minutes recumbent bike

Legs

Squats 12, 12, 12
Lateral walks 12, 12, 12
Static lunges 12, 12, 12
Calves 10, 10, 10, 10
Side lunges 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Leg extensions 12, 12, 12
Wall sits 5 min

Cool down
10 min recumbent bike
 
Fasted cardio
15 kilometers (15% incline)

Post breakfast
Brisk walk
5 kilometers

Mid morning
30 min recumbent bike

PM
45 min recumbent bike
 
Fasted cardio
6 kilometers treadmill (15% incline)

Mid morning
30 min recumbent bike

Legs
Pli? squats 12, 12, 12
Lateral walks 12, 12, 12
Side lunges 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Leg extensions 12, 12, 12
Leg curls curls 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12

PM
30 minutes recumbent bike
 
Fasted cardio
6 kilometers treadmill (15% incline)

Post breakfast
Walk
3 kilometers (patrolling the neighbourhood looking for a missing cat)

10:00
45 min recumbent bike

PM
30 min recumbent bike
 
Fasted cardio
6 kilometers treadmill

9:30
Brisk walk (to and from the radiologist. Ultrasound confirmd I tore my rotator cuff).
3,2 miles

PM
20 min recumbent bike

Legs

Air squats 3 sets of 12
Side lunges 3 sets of 12
Lateral walks 3 sets of 12
Side lunges 3 sets of 12
Leg curls 3 sets of 12
Leg extensions 3 sets of 12
Abductors/adductors 3 sets of 12
Standing calves 3 sets of 12

Stretch
 
Fasted cardio
6,5 kilometers treadmill (15% incline)

Post breakfast
30 min recumbent bike

10:30
20 min recumbent bike

PM
Brisk walk
1,2 mile

30 min recumbent bike
 
That rotator cuff injury drives me nuts. I tried push ups and now the pain is worse. What was I thinking? I can't do shoulders, chest, back. Maybe some light bis and tris?

Fasted cardio
6,5 kilometers treadmill (15% incline)
20 min recumbent bike

Post breakfast
Brisk walk
6 kilometers

PM
30 min recumbent bike

Abs
200 reps
 
Fasted cardio
6,5 kilometers treadmill

9:00am
Brisk walk (to the stores and back)
6 kilometers

10:30am
20 min recumbent bike

PM
20 min recumbent bike

Light bis and tris workout

Standing biceps curls 3 sets of 12
Kickbacks 3 sets of 12
Hammer curls 3 sets of 12
Overhead extensions 3 sets of 12
Concentration curls 3 sets of 12
Wrist curls 3 sets of 12

I tried dips but the pain was bad and I stopped.
 
Roughrydr said:
Take it easy on the shoulder. It wont get better by itself. But you already know that.
Click to expand...

I know but there must be a way to work around that injury, Roughie.


Fasted cardio
6,5 kilometers treadmill

Post breakfast
Recumbent bike
30 min

PM

Brisk walk
4 kilometers

Recumbent bike
30 minutes
 
Fasted cardio
6,5 kilometers

Post breakfast
30 min recumbent bike

PM
Brisk walk
3 kilometers

Legs

Air squats 3 sets of 10
Side lunges 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10
Abductors/adductors 3 sets of 10
Standing calves 3 sets of 10
 
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