MG's Training Journal

I slept only 5 hours last night. I was ready to go to bed when someone I know called me to translate a text from French into Dutch. She said it wouldn’t last long but that was a lie. It took me 45 min and since I had already taken my sleeping pill, I only managed to sleep from 22:00 to 03:00. I tossed and turned but finally got up at 3:30, fed my cats and worked out.

Cardio
60 min arm bicycle

Bench press 4x10
Incline db press 3x12
Db flyes 3x10
Diamond push ups 3x12
Seated Db curls 3x12
Barbell curls 3x12
Hammer curls 3x12
Preacher curls 3x12

I did my 6 hours shift at the hospital. Now I’m quite tired and will go to bed early. I won’t answer any calls nor emails.
 
Cardio
55 minutes arm bicycle

Sumo squats 4x10
Resistance bands lunges 3x12
Resistance band bridge 3x12
Resistance band leg press lying down 3x12
Resistance band leg curls 3x12
SLDL 4x12
 
JDUB said:
go girl
Click to expand...
What?s up JDUB, what have been up to?

Cardio
50 minutes arm bicycle

Romanian deadlifts 3x12
Glute bridge 3x12
Resistance band lateral walks 3x12
Elevated hamstring walkout 3x12
Skull crushers 3x12
Close grip bench 3x12
Resistance band tricep press downs 3x12
Db kickbacks 3x12

No weights until Monday
Cardio only
 
I did 1 hour of cardio on Friday, Saturday and Sunday.

Today
Fasted cardio
45 minutes

Mid morning
Barbell rows 4x10
Bent over rows 4x10
Lat pull downs 4x10
Resistance band doorway rows 4x10
Military press 4x10
One arm lateral raises 4x10 each arm
Front raises 4x10
Upright rows 4x10 (rest pause … I thought I wouldn’t be able to complete the 4th set)

30 minutes arm bicycle
 
Roughrydr said:
You are amazing. You keep it up. I'm glad you're feeling good enough to do all this again.
Click to expand...
Thank you, Roughy.
People at WCBB keep telling me that I?m overtraining :(

45 minutes arm bicycle

Bench press 4x10
Decline bench press 4x10
Db flyes 4x10
Pullovers 4x10
Barbell curls 4x10
One arm concentration curls 4x10
Diamond push ups 4x10
Hammer curls 4x10
 
I woke up at 3am and couldn’t go back to sleep.

Cardio
50 minutes arm bicycle

Squats 4x10
Resistance band lateral walks 4x10
Resistance band Lunges 4x10
Resistance band lying down leg press 4x10
SLDL 4x10
Bridge 4x10
 
Another 5 hours night with nightmares.

Cardio
50 minutes arm bicycle

Deadlifts 4x10
Resistance band standing leg curls 4x10
Kettlebell swings 4x10
Good mornings 4x10
Skull crushers 4x10
Resistance band tricep pressdowns 4x10
French press 4x10
Db kickbacks 4x10

No weights until Monday
 
Cardio
50 minutes arm bicycle

Full body resistance band workout
15 reps of
1 arm bicep curls
Splitter
Flyes
Front squats
Side lying hip abduction
Glute bridge
Lateral walk
Triceps extensions

Tomorrow
REST
 
Cardio
Arm bicycle
1:02:13 hour

Workout
4x10

Military press
Shrugs
Lateral raises
Frontal raises
Upright rows
Barbell rows
Single arm bent over rows
Resistance band lat pull downs
Resistance band doorway rows

Cool down
Arm bicycle
35:05 minutes
 
Cardio
50 minutes arm bicycle

4x10

Seated dumbbell curls
Barbell curls
Hammer curls
Spider curls
Bench press
Pullovers
Incline dumbbell flyes
Decline press
 
Cardio
50 minutes arm bicycle

Resistance band workout
1x20

One arm biceps curls
Flyes
Triceps push downs
Good mornings
Front squats
Lunges
Narrow Rows
Upright rows
Bridge exercise
Hip adductors
 
Cardio
60 minutes arm bicycle

3x12

Sumo deadlifts
Resistance band standing single leg curls
Glute ham raises
Good mornings
Skull crushers
Resistance band triceps push downs
Close grip bench press
Overhead triceps extensions
Dumbbell kickbacks
 
60 minutes arm bicycle

4x10

Military press
Barbell rows
Lateral raises
Reverse grip barbell bent over rows
Front raises
Resistance band lat pull downs
Upright rows
Resistance band seated rows
 
Fasted cardio
30 minutes arm bicycle
5 kilometers treadmill (10% incline)

4x10
Seated dumbbell curls
Barbell curls
Hammer curls
Diamond push ups
Bench press
Incline bench press
Dumbbell flyes
 
Cardio
60 min arm bicycle

3x12

Deadlifts
Skull crushers
Resistance band leg curls
Kettlebell swings
Resistance band tricep pushdowns
Good mornings
Dumbbell kickbacks

I don’t know what I did but I ended up with bad back pain. I have already taken Jbuprofen and I wear a back brace.

No weights until Monday.
 
Cardio
60 min arm bicycle

Resistance band workout
12 reps of

1 arm biceps curls
Flyes
Side lying hip abduction
Glute bridge
Overhead presses
Kickbacks
Lateral walks
Front squats
Chest press
Triceps pressdowns
 
Fasted cardio
35 minutes arm bicycle

3x12
Goblet squats
SLDL
4x10
Resistance band calf raises
Resistance band lateral walks
Resistance band leg curls
Resistance band lying down leg presses
Front squats

6 hours shift at the cat rescue 120 kilometers from home. My back hurts but I bought a cushion that I use in the car and it helps.
I see an orthopedic specialist on Wednesday. I want to know what to do to release this back pain.
 
Cardio
60 minutes arm bicycle
3x12
Barbell rows
Military press
Reverse grip barbell bent over rows
Lateral raises
Resistance band lat pulldowns
Front raises
Resistance band doorway rows
Upright rows
 
Fasted cardio
45 minutes arm bicycle

3x12

Bench press
Seated db curls
Decline bench press
Spider curls
Db flyes
Hammer curls
Barbell curls

I’m gonna see what the orthopaedic surgeon says and go from there.
I won’t work out at all this weekend because of the PET scan that I have next Tuesday. I’m stressed out.
 
Cardio
45 minutes arm bicycle
2 kilometers patrol looking for a missing cat.

Then I drove all the way to Limburg because there had been a flooding at the cat rescue where I’m a volunteer and they needed help to remove the linoleum, empty and disassemble cabinets, load everything into a van and drive to the recycling park.
I was back home by 4 and did a short resistance band workout.

1x15

Front squats
Lateral walks
Side lying Hip abduction
One arm bicep curls
Triceps kickbacks
Triceps pressdowns
Glute bridge (it relieves back pain)
Flyes
Splitter
Bench press (close grip)
Military press

Tomorrow and Saturday it will be light cardio only. No weights until Wednesday after the PET scan.
 
Hey babe (your not one of those women to get offended by that word I hope. It’s meant to be flattering!), what’s with the PET scan? Why are you having that done? Don’t stress out! Do some yoga or something. And I thought you weren’t supposed to be working out! Better quit it!

Man, that sucks about the Rescue! How are the cats? And where are all the Cats now? Did they have to relocate them?
 
Kluso said:
Hey babe (your not one of those women to get offended by that word I hope. It?s meant to be flattering!), what?s with the PET scan? Why are you having that done? Don?t stress out! Do some yoga or something. And I thought you weren?t supposed to be working out! Better quit it!

Man, that sucks about the Rescue! How are the cats? And where are all the Cats now? Did they have to relocate them?
Click to expand...

I like being called babe, I haven?t been in years though.
I had cancer of the tonsils in February 2019 and had surgery. I have a PET scan every 6 months as a follow up. I followed the 48 hours low carb diet and didn?t work out either. I?m waiting for the results and I?m stressed out. I listen to music all day, it helps.

The cats were fine, Thank God for that. The hall on the other hand was under water, the cabinets had to be broken down, the linoleum removed.

Cardio
40 minutes arm bicycle

Resistance band workout
1x20

One arm bicep curls
Kickbacks
Military press
Good mornings
Flyes
Chest press
Pressdowns
Rows
Flyes
Splitter
Front squats
Calf raises
Leg curls
Hip abduction
Lying leg press
Lateral walks

Bad news: I have a stress fracture of the right foot. I can barely put any weight on it.
 

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now that I removed my insoles, I can walk.

Cardio
45 minutes arm bicycle

4x10

Barbell rows
Military press
Single arm bent over rows
Lateral raises
Reverse grip barbell bent over rows
Doorway rows
Kettlebell swings
Resistance band lat pulldowns
Upright rows

Everything back to back
 
Cardio
55 minutes arm bicycle

3x12
Deadlifts
Standing leg curls
Good mornings
Hip thrusts
Skull crushers
Triceps pressdowns
Db kickbacks
Diamond push ups
French press

That’s all for this week because my program for the next 3 days is heavy.
Tomorrow
clearing of the banks of the Meuse (following the heavy floodings of 2/3 weeks ago)

Sunday
Cleaning and care at the cat rescue
Cleaning of the banks of the Meuse again

Monday
Cleaning and care of the cat rescue

All this in Limburg which means driving 240 kilometers each day. My back will hurt for sure.

BTW I got the results of the PET scan (thanks to GG): no tumor.
 
millenium girl said:
I like being called babe, I haven?t been in years though.
I had cancer of the tonsils in February 2019 and had surgery. I have a PET scan every 6 months as a follow up. I followed the 48 hours low carb diet and didn?t work out either. I?m waiting for the results and I?m stressed out. I listen to music all day, it helps.

The cats were fine, Thank God for that. The hall on the other hand was under water, the cabinets had to be broken down, the linoleum removed.

Cardio
40 minutes arm bicycle

Resistance band workout
1x20

One arm bicep curls
Kickbacks
Military press
Good mornings
Flyes
Chest press
Pressdowns
Rows
Flyes
Splitter
Front squats
Calf raises
Leg curls
Hip abduction
Lying leg press
Lateral walks

Bad news: I have a stress fracture of the right foot. I can barely put any weight on it.
Click to expand...

Oh wow! Hope results are good. Sorry about your foot! Yikes. Stay strong babe!
 
Kluso said:
Oh wow! Hope results are good. Sorry about your foot! Yikes. Stay strong babe!
Click to expand...
I removed the insoles and the pain is a little less.

I?m super tired after 3 days in Limburg and my older cat spent 5 days at the clinic and the results of the bloodwork, X-rays and ultrasound are not good. He has renal failure and eats only a few bites. The vet says there isn?t anything we can do. If he stops eating he will have to be put to sleep.

Cardio (at 3 am)
1 hour recumbent bike

Resistance band workout
1 arm bicep curls
Triceps kickbacks
Chest press
Flyes
Splitters
Military press
Upright rows
Doorway rows
Front squats
Calf raises
Triceps pressdowns
Leg press
Leg curls
Hip abduc
 
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