MG's Training Journal

Kluso said:
I found this article interesting. Explains causes of trochanteritis and things that could potentially help. Like strengthening of torso- stabilizing muscles. https://orthopedia.gr/en/trochanteritis/
Click to expand...
I think mine is either an overuse injury or linked to my knee replacement. The radiologist says it’s linked to my bad back. Sometimes I wake up in the middle of the night due to sharp pain.
I see the specialist on Wednesday. I wonder what he’s gonna say.

6 kilometers treadmill

Chest
3x10

Dumbbell press
Incline flyes
Pullovers
Decline press
Close grip barbell press

PM
30 minutes arm bicycle
 
Fasted cardio
6,5 kilometers treadmill

Resistance band workout
3x10

1arm biceps curls
Hammer curls
Kickbacks
Front squats
Lateral walks
Leg extensions
Leg curls
Hip abduction
Shoulder press
Seated rows
Lat pulldowns
Chest press
Flyes
Splitter

Then I had my 6 hours shift at the hospital where I walked … 4 kilometers.

I’m quite tired the last couple of weeks. I will have bloodwork done on Monday.
 
7 kilometers treadmill

Bis and tris in supersets
3x10

Barbell curls
Overhead extensions
Hammer curls
Kickbacks
One arm concentration curls
Pressdowns
Alternate dumbbell curls
Diamond push ups
 
Fasted cardio
1:10h arm bicycle

Resistance bands workout
3x10

Front squats
Leg extensions
Lunges
One arm bicep curls
Kickbacks
Press up
Splitter
Flyes
Shoulder press
Glute bridge
Side lying hip abduction

followed by a 6 hours shift at the cat rescue
 
Fasted cardio
1:10h arm bicycle

Back workout
3x10

Deadlifts
Good mornings
T-Bar rows
TRX rows
Reverse flyes
Wide dumbbell rows
Lat pulldowns
Seated rows
One arm rows
 
Fasted cardio
4 kilometers treadmill

Resistance band workout
3x10

Biceps curls
Kickbacks
One arm concentration curls
Pressdowns
Chest press
Flyes
Splitter
Lat pulldowns
Seated rows
Shoulder press
One arm lateral raises
Reverse flyes
Front squats
Hip abduction
Lunges
Calf raises
Lateral walks
 
Fasted cardio
4,7 kilometers treadmill (my iPhone pedometer says I actually did 5,7 kilometers — I don’t know what to believe)

Shoulders
3x10

Upright rows
Shrugs
Military press
Reverse flyes
Kettlebell swings
1 arm lateral raises
Frontal raises
External rotations

PM
35 minutes arm bicycle

I’m in quarantine until I get the result of the PCR test …
 
millenium girl said:
Fasted cardio
4,7 kilometers treadmill (my iPhone pedometer says I actually did 5,7 kilometers ? I don?t know what to believe)

Shoulders
3x10

Upright rows
Shrugs
Military press
Reverse flyes
Kettlebell swings
1 arm lateral raises
Frontal raises
External rotations

PM
35 minutes arm bicycle

I?m in quarantine until I get the result of the PCR test ?
Click to expand...

How are u feeling? Do u have any symptoms? Vaccinated?
 
Kluso said:
How are u feeling? Do u have any symptoms? Vaccinated?
Click to expand...
I?m fully vaccinated since March (Pfizer vaccine).
I?m tired (I sleep 6 hours a night), I have headaches but that?s not unusual.
Test came back negative.

Fasted cardio
5,3 kilometers treadmill

Resistance bands workout
3x10

Reverse grip seated rows
Reverse grip lat pulldowns
Chest press
Pullovers
Flyes
Splitter
Biceps curls
Hammer curls
Kickbacks
Pressdowns
Shoulder press
Reverse flys
Front squats
Lateral walks
Side lying hip abduction
Leg extensions
Leg curls
Calf raises
Bridge exercise
 
Kluso said:
I got the Pfizer one also. Good deal!
Click to expand...
You?re much younger than me. They invited me to get a 3rd vaccine.

Cardio
1 hour arm bicycle

Legs
3x10

Squats
Lateral walks
Leg curls
Leg extensions
Calf raises
Hip abduction
Adductors
Lunges
 
Fasted cardio
50 minutes arm bicycle

Followed by a 6 hours shift at the hospital.

PM
Full body workout
3x10

Resistance band biceps curls
Db hammer curls
Resistance band pressdowns
Resistance band kickbacks
Resistance band chest press
Db flyes
Resistance band pullovers
Db frontal raises
Db reverse flyes
Resistance band shoulder press
Db one arm rows
Resistance band lat pulldowns
Resistance band seated rows
Good mornings (barbell)
Reverse grip shrugs (barbell)
Sumo squats
Resistance band leg extensions
Resistance band leg curls
Side lying hip abduction
Hip thrusts
 
Fasted cardio
44,5 minutes treadmill

3x10

Push ups
Decline bb press
Decline flyes
Pullovers
Incline bb press
Flat db press
Flat bb press
Cable crossovers
 
Fasted cardio
49 minutes treadmill

Back workout
3x10

Deadlifts
T bar rows
Lat pulldowns
One arm rows
Reverse grip seated rows
Reverse flys
Bent over rows
Doorway rows
 
Fasted cardio
40 minutes arm bicycle

PM

49 minutes walk

Resistance band workout
3x10

Biceps curls
Hammer curls
Kickbacks
Overhead extensions
Shoulder press
External rotations
Seated rows
Lat pulldowns
Chest press
Flyes
Splitter
Standing leg curls
Leg extensions
 
Fasted cardio
40 minutes arm bicycle

Chest
3x10

Push ups
Incline bb press
Decline flyes
Pullovers
Decline close grip barbell press

PM
49 minutes treadmill
 
Happy Birthday young lady! Hope you are having a good one and at least treating yourself!
 
Easy day

Fasted cardio
45 minutes arm bicycle

Followed by a resistance band workout
3x25

Biceps curls
Hammer curls
Kickbacks
Overhead extensions
Chest press
Flyes
Pullovers
Shoulder press
External rotations
Reverse grip lat pulldowns
Seated rows
Lunges
Hip abduction
Adductors
Calf raises
Leg curls
Standing leg curls

Then 120 kilometers to Limburg, 5 hours shift at the Villa, 120 kilometers back home.
 
Fasted cardio
49 minutes treadmill

Bis and tris in supersets
3x10

Barbell curls
1 arm overhead extensions
Hammer curls
Kickbacks
Alternate db curls
Dips
One arm concentration curls
 
Fasted cardio
53,5 minutes treadmill

Back
3x10

Deadlifts
T bar rows
Reverse flys
Seated rows
Lat pulldowns
One arm rows
 
Fasted cardio
53,5 minutes treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Pressdowns
Kickbacks
Chest press
Flyes
Shoulder press
External rotations
Seated rows
Reverse grip lat pulldowns
Leg presses
Adductors
Standing leg curls
Calf raises
 
Cardio
58 min treadmill

Chest
3x12

Bench press
Incline flyes
Pullovers
Incline close grip bb press
Decline db press
Cable crossovers
 
Cardio
50 minutes arm bicycle

Resistance band workout
1x20

Biceps curls
Hammer curls
Triceps kickbacks
Push downs
Shoulder press
External rotations
Chest press
Flys
Lat pulldowns
Seated rows
Standing leg curls
Leg extensions
Calf raises
Hip abduction
 
Fasted cardio
58 min treadmill

PM
Bis and tris in supersets
3x10

Barbell curls
Kickbacks
Hammer curls
Overhead extensions
Wrist curls
Pushdowns
Alternate db curls
Spider curls

Week-end will be cardio only
 
Saturday
45 min arm bicycle

Sunday
45 min arm bicycle

Today
62,5 minutes treadmill

Shoulders
3x10

Seated press
External rotations
Upright rows
Shrugs
One arm lateral raises
Front raises

In the afternoon I went for a walk in the park because the girls want me to walk on uneven ground and walk up and down the stairs.
 
Fasted cardio
30 minutes arm bicycle
30 minutes treadmill

Resistance band workout
1x30

Biceps curls
Hammer curls
Kickbacks
Pushdowns
Shoulder press
External rotations
Chest press
Flyes
Pullovers
Lat pulldowns
Reverse grip seated rows
Lying down leg curls
Lunges
Calf raises

I will do the remaining 32,5 minutes walk in the park this afternoon and go up and down the stairs too.
I will stretch well and ice my knee 3 times during 15 minutes also.
 
Fasted cardio
30 minutes arm bicycle
37 minutes treadmill

Back
3x10

SLDL
T bar rows
One arm rows
Lat pulldowns
Seated rows
Reverse flyes
Good mornings

I was supposed to do 30 minutes treadmill this afternoon but I worked at the animal rescue instead.
 
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