MG's Training Journal

Cardio only day

Fasted cardio
90 min recumbent bike

10am
4 kilometers treadmill

3pm
6,2 kilometers treadmill
 
90 min recumbent bike

Upper body workout

Floor presses 15, 15, 15
Diamond wall push ups 15, 15, 15
Standing curls 15, 15, 15
Hammer curls 15, 15, 15
Dips 15, 15, 15
Kickbacks 15, 15, 15
Stiff legged dl 15, 15, 15
Wide rows 15, 15, 15
Shoulder presses 15, 15, 15
Reverse flyes 15, 15, 15

Light weights, focus on form

PM
6,5 kilometers treadmill

No lifting until Monday afternoon. I have to give my left shoulder and arm a break.
 
My physiotherapist opened a yoga studio close to home. I might give it a go.

Cardio
14,15 kilometers treadmill

I cannot lift my arm
I will take Motrin at bedtime.
 
Warm up
5 kilometers fasted cardio

Legs
Goblet squats 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Standing leg curls 12, 12, 12
Standing calves 20, 15, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Static lunges 12, 12, 12
Wall sits 5 minutes

PM
Work
15,6 kilometers
 
Fasted cardio
10,5 kilometers treadmill

Upper body workout

Kettlebell swings 10, 10, 10
Reverse flyes 10, 10, 10

Incline press 10, 10, 10
Pullovers 10, 10, 10

Romanian deadlifts 10, 10, 10
Narrow rows 10, 10, 10

Alternate biceps curls 10, 10, 10
Spider curls 10, 10, 10

Overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

I might have an ultrasound of the triceps. Maybe it's a tendinitis because it hurts even when doing nothing.
 
Fasted cardio
90 min recumbent bike

5 rounds of 15 reps of

Squats
Alternating lunges
Overhead presses
Hammer curls
Renegade rows
Press ups
 
Fasted cardio
10,5 kilometers on the treadmill

Legs

Pli? squats 12, 12, 12
Static lunges 12, 12, 12
Standing calves 20, 20, 20
One leg extensions 12, 12, 12
Standing leg curls 12, 12, 12
Side walk 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Wall sits 5 minutes
 
Fasted cardio
12 kilometers

Upper body

Floor presses 12, 12, 12
Presses neutral grip 12, 12, 12

Standing biceps curls 12, 12, 12
Sitting hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Frontal raises 12, 12, 12
Shrugs 12, 12, 12
Lateral raises 12, 12, 12

Triceps pressdowns 12, 12, 12
Lying overhead extensions 12, 12, 12
Kickbacks 12, 12, 12

Stiff legged dl 12, 12, 12
Dumbbell rows 12, 12, 12

No lifting until Monday
 
Roughrydr said:
So that's what a rest day looks like? I'm in awe.
Click to expand...
A rest day means no lifting but still some cardio (either a walk or riding my bike).

Fasted cardio
60 min recumbent bike
6,5 kilometers treadmill

Legs
Goblet squats 12, 12, 12
Lateral walks 12, 12, 12
Leg curls 12, 12, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12
 
knee is angry (a bit unstable).

Fasted cardio
13,6 kilometers

Upper body workout

Incline press 12, 12, 12
Decline press 12, 12, 12
Pullovers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
Upright rows 12, 12, 12

Seated biceps curls 12, 12, 12
One arm concentration curls 12, 12, 12
Hammer curls 12, 12, 12

Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12
Kickbacks 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
One arm rows 12, 12, 12
 
Fasted cardio
75 min recumbent bike

12 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

PM
Walk
6,6 kilometers
 
Fasted cardio
12 kilometers treadmill

Legs
Air squats 12, 12, 12
Lateral walks 12, 12, 12
Standing lang curls 12, 12, 12
Leg extensions 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12
Wall sits 5 minutes

PM
Walk
6,9 kilometers

I will be abroad until Monday evening. No weights but a lot of walking.
 
I heard from a friend of mine that his balance hasn't been the same since his knee replacement.
Right knee is still stiff so I skipped work but had to find a way to loosen it up a bit. I did 60 minutes recumbent bike and it helped a bit.

Upper body workout

Chest
Diamond push ups 12, 12, 12
Chest press narrow grip 12, 12, 12
Pullovers 12, 12, 12

Shoulders
External rotations 12, 12, 12
Reverse flyes 12, 12, 12
Upright rows 12, 12, 12

Arms
Standing biceps curls 12, 12, 12
Overhead extensions 12, 12, 12
Hammer curls 12, 12, 12
Kickbacks 12, 12, 12
Wrist curls 12, 12, 12
Dips 12, 12, 12

Back
Deadlifts 12, 12, 12
Rows wide 12, 12, 12
Rows narrow 12, 12, 12
 
I keep the pace moderate on the bike and it really helps.

Fasted cardio
60 min recumbent bike

12 rounds of 10 reps of

Romanian deadlifts
Dumbbell rows
Standing shoulder presses
Chest presses
Abs
 
I'm going back to work tomorrow and I had to test my knee.

Fasted cardio
10 kilometers treadmill

PM
Walk
3,7 kilometers

Sometimes I'm in pain and sometimes I'm not. We'll see how things go tomorrow when I'm patrolling.
 
Work
18,4 kilometers
No pain which is good.

Upper body workout

Decline press neutral 10, 10, 10
Flyes 10, 10, 10
Pullovers 10, 10, 10

Seated presses 10, 10, 10
Reverse flyes 10, 10, 10
Lateral raises 10, 10, 10

Seated curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Lying overhead extensions 10, 10, 10
Seated overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

Wide rows 10, 10, 10
Narrow rows 10, 10, 10
One arm rows 10, 10, 10

No weights until Monday (cardio only).
 
I did cardio both on Saturday (60 min recumbent bike and a 5 kilometers walk) and yesterday (11,3 kilometers).

Today
Work
18,3 kilometers (patrol)

Upper body workout

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Upright rows 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12

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

Push ups 12, 12, 12
Chest press close grip 12, 12, 12
Pullovers 12, 12, 12
 
Fasted cardio
10 kilometers on the treadmill

Legs

Pli? squats 10, 10, 10
Lateral walks 10, 10, 10
Static lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Calves 10, 10, 10
Wall sits 5 min
 
Fasted cardio
75 min recumbent bike

12 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
 
Fasted cardio
10 kilometers on the treadmill

Legs

Pli? squats 10, 10, 10
Static lunges 10, 10, 10
Lateral walks 10, 10, 10
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Standing calves 10, 10, 10
Adductors 10, 10, 10
Abductors 10, 10, 10
Wall sits 5 minutes
 
I keep on coughing (dry cough), I hate it.

Treadmill
10 kilometers

Light upper body workout

Diamond push ups 12, 12, 12
Incline press 12, 12, 12
Decline press 12, 12, 12
Pullovers 12, 12, 12

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Shrugs 12, 12, 12

Concentration curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

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

Tomorrow: rest (maybe it wasn't a good idea to work out today).
 
Fasted cardio
60 min recumbent bike

Legs

Pli? squats 12, 12, 12
Lateral walks 12, 12, 12
Static lunges 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Standing calves 20, 20, 20
Wall sits 5 minutes

PM
5 kilometers treadmill
 
Fasted cardio
35 minutes recumbent bike
8,5 kilometers treadmill

Upper body workout

Diamond push ups 12, 12, 12
Floor presses 12, 12, 12
Pullovers 12, 12, 12

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

Frontal raises 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12

Biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Lying overhead extensions 12, 12, 12

Abs
200 reps

No weights until Monday.
Cardio only.
 
Work
Patrol
15 kilometers

I had enough energy left to burn some calories.

PM
Warm up
4 kilometers treadmill

Legs

Squats 10, 10, 10
Side lunges 10, 10, 10
Standing leg curls 10, 10, 10
Single leg extensions 10, 10, 10
Standing calves 20, 20, 20
Abductors 10, 10, 10
Adductors 10, 10, 10
Wall sits 5 min
 
Fasted cardio
5 kilometers treadmill

Work
Patrol
14,9 kilometers

Upper body workout

Incline press 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
Narrow rows 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12
Spider curls 12, 12, 12

Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12
 
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