MG's Training Journal

Fasted cardio
1:40h recumbent bike

First patrol
3,56 kilometers

Post breakfast

Second patrol
2,58 kilometers

60 min recumbent bike

PM

Biceps
Alternate biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Incline alternate biceps curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10
Spider curls 3 sets of 10

No pain at all.
 
Take it easy on the leg.
If I get lost in a parking garage will you come find me? Lol.
 
Fasted cardio
5,5 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
5 kilometers brisk walk

The physiotherapist told me to do shoulder exercises with light weights.

Frontal raises (I changed the position of my hands)
External rotations
Shrugs
Reverse flyes
I couldn't do lateral raises. Pain was too bad.
 
Fasted cardio
5,5 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
5 kilometers brisk walk

The physiotherapist told me to do shoulder exercises with light weights.

Frontal raises (I changed the position of my hands)
External rotations
Shrugs
Reverse flyes
I couldn't do lateral raises. Pain was too bad.
 
Fasted cardio
5,5 kilometers

Post breakfast
Short walk
4,36 kilometers

PM
Brisk walk
5,5 kilometers

Bodyweight exercises
Chair pose squats
Bear walk
Mountain climber
Self arm wrestling
Push ups
Wall sits
 
Fasted cardio
5,52 kilometers treadmill

Post breakfast
3,02 kilometers walk

PM
Indoor cycling
7 kilometers

Light workout

Push ups 2 sets of 10 (pain)
Dips 2 sets of 10
Kickbacks 3 sets of 10
Alternate biceps curls 3 sets of 10
Hammer curls 2 sets of 10
Prone rows 2 sets of 10
Db squats 3 sets of 10
Shrugs 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10

I have another appointment with the physiotherapist tomorrow and will do a shoulder workout there under supervision.
 
Fasted cardio
5,07 kilometers treadmill

Post breakfast
5 kilometers treadmill

PM
7,88 kilometers

Shoulder workout (under supervision)
10 min arm bicycle
Frontal raises
Shrugs
Reverse flyes
I couldn't do lateral raises or overhead presses
​
 
Roughrydr said:
How is the shin?
Click to expand...

Still a bit swollen but less painful than my right foot. PT told me to put a Lacrosse ball under my foot and roll back and forth. It's not helping.
Now that the dermatologist told me that I have feet of a professional athlete, I guess that I should expect more injuries.

Fasted cardio
10,07 kilometers treadmill

PM
Outdoor walk
7,35 kilometers
 
Fasted cardio
10,31 kilometers treadmill

Post breakfast
11,14 kilometers

PM
Indoor cycling
30 min

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Static lunges 3 sets of 10
Abductors/adductors 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10
 
Fasted cardio
10 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
Recumbent bike 45 min

Upper body workout (light weights)

Alternate biceps curls 3 sets of 10
Triceps kickbacks 3 sets of 10
Hammer curls 3 sets of 10
One arm concentration curls 3 sets of 10
Lying overhead extensions 3 sets of 10
Spider curls 3 sets of 10
Frontal raises (palms facing each other) 3 sets of 10
Shrugs 3 sets of 10
Push ups 3 sets of 10
Pullovers 3 sets of 10
Db presses 2 sets of 10
Abs 100 reps
​
 
Roughrydr said:
Take it easy on the leg.
If I get lost in a parking garage will you come find me? Lol.
Click to expand...
Of course I will. You might be easier to find than a cat :D

Fasted cardio
10,24 kilometers treadmill

Post breakfast
Patrol (looking for a missing cat again)
6,49 kilometers

PM
Outdoor cycling
15,76 kilometers

Back workout (light dumbbells)

Deadlifts 3 sets of 10
Wide rows 3 sets of 10
Narrow rows 3 sets of 10
One arm rows 3 sets of 10 each side
 
Well although there are no broken bones in my foot it is swollen and painful even when I'm in my recliner doing nothing.

Fasted cardio
10,64 kilometers treadmill

Post breakfast
Patrol #1
6,02 kilometers

PM
Patrol #2
6 kilometers

Arms
3 sets of 12 reps of
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Spider curls
Kickbacks
Dips
One arm overhead extensions
Lying overhead extensions

15 min recumbent bike
Abs 300 abs
 
Well although there are no broken bones in my foot it is swollen and painful even when I'm in my recliner doing nothing.

Fasted cardio
10,64 kilometers treadmill

Post breakfast
Patrol #1
6,02 kilometers

PM
Patrol #2
6 kilometers

Arms
3 sets of 12 reps of
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Spider curls
Kickbacks
Dips
One arm overhead extensions
Lying overhead extensions

15 min recumbent bike
Abs 300 abs
 
Fasted cardio
12 kilometers treadmill

Post breakfast
Patrol #1
4,51 kilometers

PM
Patrol #2
8,52 kilometers

Shoulder presses, Arnold presses without weight (PT wants me to do them regularly).
Stretching
 
For some reason it's hard to imagine you in your recliner doing nothing. I picture you always up running around busy doing something. Saving the world one cat at a time.lol
You need to start at my house. ;)
 
Roughrydr said:
For some reason it's hard to imagine you in your recliner doing nothing. I picture you always up running around busy doing something. Saving the world one cat at a time.lol
You need to start at my house. ;)
Click to expand...

I only sit down to eat or surf the boards. Otherwise I feel guilty.
Cats are the best roommates ever.

Fasted cardio
10,27 kilometers treadmill

Patrol #1
4,50 kilometers

Post breakfast

Brisk walk
9,98 kilometers

PM
3,02 kilometers
 
Yes being old sucks.

Fasted cardio
10,24 kilometers treadmill

Post breakfast
Brisk walk
15,01 kilometers

PM
Legs

Squats 3 sets of 10
Lateral walks idem
Side lunges idem
Static lunges idem
Calf raises idem
Standing leg curls idem
Leg extensions idem
Abductors/adductors idem

Stretch
 
Fasted cardio
10,03 kilometers treadmill

Post breakfast
Brisk walk
9,36 kilometers

PM
Isometric exercises
Self arm wrestling
Wall sits
Squats
Triceps extensions against wall
Push ups
Low plank
Prayer pose
 
Fasted cardio
10,43 kilometers treadmill

Post breakfast
Brisk walk
10,01 kilometers

Shoulder exercises with the physiotherapist

PM
Indoor cycling
30 min
 
Does the therapist have you working the rotator cuff specifically or are you also working other muscles and ligaments in that area that help stabilize?
 
Roughrydr said:
Does the therapist have you working the rotator cuff specifically or are you also working other muscles and ligaments in that area that help stabilize?
Click to expand...

He makes me start doing pendulum exercises followed by frontal raises palms facing each other then rotate my arm and lower it very slowly to the start position. I have a 1 kg dumbbell in my hand.

I keep pushing through the pain ....


Fasted cardio
12,18 kilometers treadmill

Post breakfast
Indoor cycling
45 minutes

PM
Brisk walk
8,18 kilometers

Arms/back

Alternate biceps curls 3 sets of 15
Hammer curls idem
Wrist curls idem
One arm concentration curls idem
Triceps kickbacks 3 sets of 15
Overhead extensions 3 sets of 15
Dumbbell deadlifts 3 sets of 10
One arm rows idem
Narrow rows idem
Wide rows idem

Walk
4,47 kilometers

I can't wait for the runners'lab to reopen. I really need new insoles.
​
 
Fasted cardio
12,07 kilometers treadmill

Mid morning
Brisk walk
5,02 kilometers

PM
Brisk walk
6,01 kilometers

Recumbent bike
20 minutes
 
Fasted cardio
12,01 kilometers treadmill

PM
Brisk walk
8,19 kilometers

Arm bicycle
15 minutes

Legs
3 sets of 10 of
Prisoner squats
Lateral walks
Static lunges
Side lunges
Standing leg curls
Leg extensions
Calf raises
Abductors/adductors
 
The neighbors and their Ramadan woke me up at 2am. I couldn't go back to sleep.

Fasted cardio
14,27 kilometers treadmill

Arm bicycle
30 minutes

PM
Brisk walk
7,01 kilometers
 
Fasted cardio
13 kilometers treadmill

Mid morning
Brisk walk
7,02 kilometers

PM
Arm bicycle
45 minutes

Arms
3 sets of 12 reps of
Standing alternate biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Spider curls

Kickbacks
Dips
Overhead extensions
Lying overhead extensions

Abs
200 reps
 
Roughrydr said:
inspiring amount of volume. You are one bad mamajama!
Click to expand...

Haha thanks!
I've always worked out like that. High volume works best for me.

Fasted cardio
14,11 kilometers

Mid morning
Back (dumbbells)

3 sets of 10 reps of

Deadlifts
Wide rows
Narrow rows
One arm rows

Brisk walk (looking for a missing cat)
3,97 kilometers

PM
Brisk walk
12,01 kilometers
 
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