MG's Training Journal

AM
4 kms treadmill -- 500 cals

Db workout

Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12

Bench press - 20, 15, 12
Flyes - 20, 15, 12

Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12

One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12

Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12

Abs 250 reps

PM
Work
8,4 kms foot patrol

19:30
30 min arm bicycle
 
I did a lot of cardio (treadmill) today: 14,2 kilometers (20.879 steps).
Runtastic says I burnt 1.367 cals (I hope it's true),

30 min stepper

100 body weight squats
100 lunges (50 each leg)
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 15, 12
 
AM

Upper body workout

Frontal raises 20, 15, 12
Upright rows 20, 15, 12
Reverse flyes 20, 15, 12
One arm lateral raises 20, 15, 12
Shrugs 20, 15, 12

100 pushups
Floor presses 20, 15, 12
Pullovers 20, 15, 12

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Seated biceps curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

100 dips
One arm overhead extensions 20, 15, 12
Kickbacks 20, 15, 12

Cardio
10,6 kms (16.158 steps) according to Runtastic.
Most of it was completed at work (6,64 kms).

PM
When I got back home I added 4,5 kms (500 cals).
 
My cardio consisted in walks in the countryside.
I did a total of 12,3 kilometers (17.599 steps according to Runtastic).

Legs

100 body weight squats
100 walking lunges
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 15, 12
 
Wow that's alot of walking! :eek: How's the knees holding up?

I presume you have several sets of db's? What's the weight range of them if you do, maybe 10's to 40's?
 
Dawgpound_Hank said:
Wow that's alot of walking! :eek: How's the knees holding up?

I presume you have several sets of db's? What's the weight range of them if you do, maybe 10's to 40's?
Click to expand...

Knee gets angry when I stand for too long.

Yes I have 5 sets of dbs and plan on buying kettlebells. Max db weight is 10 kg right now. I don't need more since I'd rather do more reps with lighter weights.
 
AM
7,5 kms on the treadmill--800 cals

Upper body workout

Bench press - 20, 15, 12
Flyes - 20, 15, 12
Pullovers -- 20, 15, 12

Stiff legged deadlifts -- 20, 15, 12
One arm rows -- 20, 15, 12

Frontal raises -- 20, 15, 12
Lateral raises -- 20, 15, 12
Reverse flyes -- 20, 15, 12
Shrugs -- 20, 15, 12

Preachers curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Triceps extensions -- 20, 15, 12
Dips -- 2 sets of 50
Kickbacks -- 20, 15, 12

Abs 200 reps

PM
Work
8,5 kilometers

Legs are heavy and calves are sore. I might skip the recumbent bike later.
 
AM
Leg workout

100 squats
100 lunges
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 20, 20

PM
Recumbent bike 25 min

Total cardio (treadmill and work) 15,5 kilometers.

2 nights ago I dreamed that I was running. I tried earlier on the treadmill and guess what I could actually run (but not at 10 km/h like I used to).
 
AM
7 kilometers walk

Upper body workout

Kettlebell swings -- 20, 15, 12
Seated presses -- 20, 15, 12
Upright rows -- 20, 15, 12
Shrugs -- 20, 15, 12

Deadlifts -- 20, 15, 12
One arm rows -- 20, 15, 12

Incline presses -- 20, 15, 12
Decline presses -- 20, 15, 12
Flyes -- 20, 15, 12
Pullovers -- 20, 15, 12

One arm concentration curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Overhead extensions -- 20, 15, 12
Kickbacks -- 20, 15, 12

PM
5,2 kms walk
2 sessions of 20 min recumbent bike

I'm done lifting this week.

I work tomorrow which involves a lot of walking.
I will do one or two sessions recumbent bike in the afternoon/evening.
 
AM
Fasted cardio -- 30 min recumbent bike

PM
Cardio -- 14,8 kilometers at work

20 min recumbent bike to loosen up the legs. Shin splints are painful.
 
I wore other shoes today and after using a cold spray on my right calf/shin, I put on a knee sleeve on my calf and was in no pain at all. I'm gonna order a calf sleeve.

AM
30 min recumbent bike
30 min stepper
30 min treadmill

Upper body workout

Kettlebell swings 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

Floor presses 20, 15, 12
Pullovers 20, 15, 12
Flyes 20, 15, 12
Push ups 25, 25, 25, 25

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

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

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
Dips 25, 25, 25

Abs 250 reps

One more workout on Wednesday (legs) before my short break in London. I'm super tired and need to slow down.

PM
Work
I walked a total of 17,6 kms.
 
My New Years resolution was to listen to my body and I failed. From now on I will take a few days off each month and reduce the training volume.

AM
30 min recumbent bike

Work
8 kms

PM
6 kms
30 min recumbent bike
 
My New Years resolution was to listen to my body and I failed. From now on I will take a few days off each month and reduce the training volume.

AM
30 min recumbent bike

Work
8 kms

PM
6 kms
30 min recumbent bike
 
30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
100 standing calves

PM
30 min recumbent bike

And now 3 days off!
 
AM
30 min recumbent bike
30 min treadmill

Upper body workout

Standing biceps curls -- 20, 15, 10
Concentration curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Triceps kickbacks -- 20, 15, 12
Dips --,20, 20, 20
Overhead extensions -- 20, 15, 12

Frontal raises -- 20, 15, 10
Lateral raises -- 20, 15, 12
Seated press -- 20, 15, 12
Shrugs -- 20, 15, 12

Chest press -- 20, 15, 12
Flyes -- 20, 15, 12
Pullovers -- 20, 15, 12

One arm rows -- 20, 15, 12

PM
Work
Foot patrol -- 10 kilometers

Something strange/scary happened in London. My left knee gave in. All of a sudden I couldn't walk but it happened only twice in 2 days
 
Cardio only day

30 min recumbent bike

Work
+ I walked back home after work instead of taking the bus - 15,7 kilometers

I might do another 30 min recumbent bike tonight.
 
AM
30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
Standing calves 100 reps

30 min walk

PM
30 min recumbent bike
 
AM

Upper body workout

Frontal raises 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

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

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Biceps curls 20, 15, 12
concentration curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
60 dips

Abs 250 reps

7.38 kilometers walk in the countryside.

PM
30 min recumbent bike

No weights until Monday. I will patrol tomorrow (I do the early shift) and might do some recumbent bike in the late afternoon to loosen up the legs.
 
AlphaMale said:
Very impressive MG��
Click to expand...

Thank you Alpha :)
AM
30 min on the recumbent bike

I went to work and did a total of 18 kilometers (patrol). Shin splints are back. Time to put that calf sleeve on.

PM
I just finished another 30 minutes on the bike.

Not sure what I'm gonna do this weekend. They say it's gonna rain. If not I might go for a walk in the countryside.
 
Last edited:
Before breakfast

60 min recumbent bike

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Seated press 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

Deadlifts 15, 12, 10
One arm rows 15, 12, 10

Standing 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

PM
Work
I walked a total of 10,5 kms.

I'm super tired despite high doses of vit C.
 
MG, all that is one workout? How long does it take? You must be lean and ripped with that amount of volume. My old ass would be in the hospital after all that. Yet, I think we are about the same age, or close. Very very impressive.
 
Roughrydr said:
MG, all that is one workout? How long does it take? You must be lean and ripped with that amount of volume. My old ass would be in the hospital after all that. Yet, I think we are about the same age, or close. Very very impressive.
Click to expand...
Thank you Roughrydr :)
I do everything back to back (no rest at all). The weight lifting part usually takes 40 minutes.
I used to be more ripped when I was 30 years younger to be honest. I do lots of cardio because the more calories I burn the better. I have a hate relationship with food (I'm a former anorexic). I wish I could sit down and rest like normal people but I can't :(



AM
Before breakfast
30 min recumbent bike
30 min stepper

Legs
100 squats
100 lunges
60 leg extensions
60 leg curls
60 standing calves

PM
7 kilometers walk
 
Before breakfast
20 min recumbent bike

Upper body workout

One arm frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Floor presses neutral grip 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Floor presses close grip 15, 12, 10

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

Standing alternate 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

Post breakfast
8 kilometers walk

PM
30 min recumbent bike
 
Today was cardio only.

Before breakfast
30 min recumbent bike

Post breakfast
Work
Patrolling the hospital grounds -- 16,7 kilometers
 
Before breakfast
Warm up
20 min recumbent bike

Upper body workout

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

Overhead extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10
Dips -- 25, 25, 25, 25

Floor presses -- 15, 12, 10
Flyes -- 15, 12, 10
Pullovers -- 15, 12, 10
Push ups -- 20, 20, 20, 20

Deadlifts -- 15, 12, 10
One arm rows -- 15, 12, 10

Seated presses -- 15, 12, 10
One arm lateral raises -- 15, 12, 10
Frontal raises -- 15, 12, 10
Shrugs -- 20, 20, 20

Cool down
10 min recumbent bike

PM
Work
Patrol -- 14 kilometers
 
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