MG's Training Journal

1:15h recumbent bike

Goblet squats 4x10
Laying dumbbell extensions 4x10
Hammer curls 4x10
Leg extensions 3x12
Quad stretch 60 sec
Standing hamstring curls 3x12
SLDL stretch 60 sec
Dips 3x12
Band tricep stretch 60 sec
Adductor 3x12
Abductor 3x12
Spider curls 3x12
Band bicep stretch 60 sec
Seated calf raises 4x12
 
Last night was a nightmare. My new cat escaped around 10:30PM and I couldn’t find it. He doesn’t know the neighbourhood so I was really worried. Lots of cats have been hit by cars here lately. Fortunately my other cat Pooh spotted him in the garden 50 meters away from mine and managed to bring him back home. Tomorrow I will have the garden secured because I don’t want to risk this happening again.

1:10h arm bicycle

Wide reverse grip incline bench press 3x12
Meadow rows 4x10
Laying incline dumbbell rows 3x12
Lat pulldowns 3x12
Decline db flys 3x12
Decline db flys stretch 3x30 sec
Reverse grip seated rows 3x12
Hanging pull up stretch 60 sec
Db military press 3x12
Db pullover stretch 60 sec
Spider curls 3x12
Band bicep stretch 60 sec
 
Fasted cardio
1:20h arm bicycle

SLDL 4x5
SLDL stretch 60 sec
Laying down incline db triceps extensions 3x12
Hammer curls 3x12
Hip thrusts 3x12
SLDL stretch 60 sec
Reverse grip tricep extensions 2x10
Band tricep stretch 60 sec
Zottman curls 3x12
Band bicep stretch 60 sec
Bulgarian split squats 1x12
Quad stretch 60 sec
Standing calf extensions 1x20
Calf stretch 60 sec
 
Fasted cardio
60 min arm bicycle

Incline press 3x12
Db rows 3x12
Db military press 4x10
Incline dumbbell flyes stretch 60 sec
Lat pulldowns 3x12
Hanging lat stretch twists 60 sec
Hanging pull up stretches 30 sec
Behind the back shrugs 4x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hand behind the back shoulder stretch 30 sec
Abs 100 reps
 
Fasted cardio
1:15h arm bicycle

Hip thrusts 4x10
SLDL stretch 60 sec
Quad stretch 60 sec
Close grip bench press 3x12
EZ bar curls 3x12
Overhead single arm db extensions 3x12 right arm, 1x12 with pain left arm (not sure what’s wrong)
Band tricep stretch 30 sec
Zottman curls 3x12
Band bicep stretch 60!sec
Forearm db twists 3x20
 
My insomnia is getting worse … only got 4 1/2h last night. Was up at 2:30 am ….

Fasted cardio
1:20h arm bicycle

deadlifts 4x10
SLDL stretch 60 sec
Hanging lat stretch 60 sec
Band sissy squats 4x10
Quad stretch 60 sec
Bench dips 3x15
Strict db curls 3x10
Overhead db extensions 2x30
Band stretch triceps 60 sec
EZ bar curls 2x30
Band bicep curls 60 sec
Ab work
 
cardio
1:15h arm bicycle

Reverse grip bench press 4x10
Bent over rows 4x10
Upright rows 3x12
Decline press 1x30 1x15
Incline db fly stretch 60 sec
Lat pulldowns 3x12
Hanging lat stretch 2x30 sec
Side lateral raises 3x12 1x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
 
Swelling is gone, doing 30 min recumbent bike yesterday did me good. And I’m wearing a brace.

Fasted cardio
1:30h arm bicycle

Standing hamstring curls 4x10
Landmine squats 3x10
Leg extensions 3x12
Quad stretch 60 sec
SLDL stretch 60 sec
Hammer curls 3x12
Triceps Pushdowns 3x12
Single glute bridge 3x10
Seated abduction 3x10
Preacher curls 3x10
Band bicep stretch 30 sec
V grip pressdowns 3x12
Band tricep stretch 30 sec
Seated calf extensions 4x10
 
Fasted cardio
1:25h arm bicycle

Bench press 3x15
Arnold press 3x10
Db fly 2x25
Db fly stretch 60 sec
Inverted rows 2x15
Hanging pull up stretch 60 sec
Reverse flys laying on a bench 2x25
Band shoulder stretch 60 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 60 sec
 
Week-end was cardio only: 1:15h arm bicycle and 30 min recumbent bike both days. No weights.

Fasted cardio
1:10h arm bicycle

SLDL 4x10
SLDL stretch 60 sec
Overhead db extensions 4x10
Leg extensions 4x10
Quad stretch 60 sec
Spider curls 3x10
Standing hamstring curls 4x10
Tricep extensions 4x10
Band tricep stretch 60 sec
Adductors 3x15
Abductors 3x15
Hammer curls 3x12
Band bicep stretch 60 sec
Calf extensions 1x30 1x20
 
Fasted cardio
1:15h arm bicycle (my right shoulder is bothering me a bit)

Wide grip bench press 3x8 1x8
Db rows on incline bench 3x10 1x8
Reverse flys on incline bench 3x10
Behind the back shrugs 3x10
Close grip db press 3x15
Incline dumbbell flyes stretch 60 sec
Lat pulldowns 2x10 1x8
Hanging lat stretch 60 sec
Pulldowns 2x8 1x6
Band lateral raises 2x10
Band handcuff stretch 60 sec
Hands behind the back shoulder stretch 30 sec
 
Fasted cardio
60 min recumbent bike

Standing hamstring curls 3x12
V squats 3x12
Leg extensions 1x12 1x8
Quad stretch 60 sec
SLDL stretch 60 sec
Hammer curls 1x15 1x12
Triceps extensions 1x15 2x8
Adductors/abductors 3x12
Preacher curls 1x12 1x10 1x8
Band bicep stretch 30 sec
V grip pressdowns 1x12 1x8 1x6
Band tricep stretch 60 sec
Seated calf extensions 3x12
 
Fasted cardio
1:45h arm bicycle (600 cals)

Incline db press 4x8
V grip pulldowns 4x10
Z press 4x10
Decline bb press 3x10
Db fly stretch 60 sec
Meadows rows 3x10
Hanging lat stretch twists 60 sec
Barbell behind the back shrugs 4x10
Hands behind the back shoulder stretch 60 sec
Crossbody band shoulder stretch 60 sec
 
Fasted cardio
1:30h arm bicycle

Squats 4x8
Bench dips 3x15
Laying incline db curls 3x12
Bulgarian split squats 1x10
Quad stretch 60 sec
Abductors/adductors 3x12
SLDL stretch 60 sec
Laying inclined extensions 2x12
Band tricep stretch 60 sec
Seated hammer curls 3x10
Band bicep stretch 60 sec
Forearm wrist rolls 2x each way
Standing calf raises 3x12
Forearm db twists 3x10
 
I’m not myself since yesterday. My cat Rooxy escaped and didn’t come back. I slept only 3 hours last night and tonight will probably be the same.

Yesterday I did 1:15h arm bicycle in the morning and 30 min recumbent bike in the afternoon.

Today I walked around looking for Rooxy (11.7 kilometers in total). This afternoon I did 30 minutes arm bicycle and 30 min recumbent bike.
 
Warm up
Recumbent bike 15 min

Air squats 3x12
Lunges 3x12
Lateral walks 3x12
Standing leg curls 3x12
Quad stretch 60 sec
Calf raises 3x12
Calf stretch 60 sec
Glute bridge 3x12
Hip abduction 3x12
Adductors 3x12
Side lunges 3x12
Hip thrusts 3x12
Leg extensions 3x12
SLDL stretch 60 sec

I will do more cardio this afternoon.
 
Fasted cardio
45 min stationary bike

Incline chest press 4x10
Bent over rows 4x10
Meadows rows 3x12
Wide grip lat pulldowns 3x12
Reverse grip seated rows 3x12
Db flyes 3x12
Pullovers stretch 60 sec
Hanging lat stretch twists 30 sec
Wide grip decline chest press 3x12
Hands behind the back stretch 60 sec
Handcuff stretch 45 sec

More cardio later.
 
Fasted cardio
45 min arm bicycle

DL 4x5
SLDL stretch 60 sec
Laying down incline dumbbell tricep extensions 3x12
Hammer curls 3x12
Hip thrusts 3x10
SLDL stretch 60 sec
Reverse grip triceps extensions 1x12
Band tricep stretch 60 sec
Spider curls 2x12
Band bicep stretch 60 sec
Bulgarian split squats 1x10
Quad stretch 60 sec
Standing calf extensions 3x12
Calf stretch 60 sec

More cardio later.
 
Fasted cardio
45 min recumbent bike
45 min arm bicycle

Reverse grip bench press 4x10
Arnold presses 3x10
Db flys 2x20
Db fly stretch 60 sec
Inverted rows 2x20
Hanging pull up stretch 60 sec
Band reverse flys 2x25
Band shoulder stretch 60 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 60 sec

I’m tired and not motivated. I will take a break while in London (3 days) at the end of the week.
 
Today (Friday)

Cardio
1:15h recumbent bike

Leg press 6x5
Quad stretch 60 sec
Db overhead tricep extensions 4x10
Hammer curls 3x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Dips 2x25
Band tricep stretch 60 sec
Alternating bicep curls 3x15
Band bicep stretch 60 sec
Barbell curls 3x15
Band bicep stretch 60 sec
Seated calf raises 3x15
 
I was on vacation the last few days and did only cardio (12 kilometers daily, yesterday I did 1 hour spinning bike).

Back home now but I have flu symptoms and don?t do much.

Fasted cardio
1:15h recumbent bike

Decline db press 4x10
Upright rows 4x10
Db military press 3x12
Laying down db rows 4x10
Incline db flys 4x10
Db flys stretch 60 sec
Lat pulldowns 4x10
Hanging pull ups stretch 60 sec
Crossbody band shoulder stretch 60 sec
Hands behind the back shoulder stretch 60 sec
 
First workout in 12 days because of COVID.

Eating when you don’t smell or taste anything isn’t easy but I ordered Russian dishes for today.

1 hour recumbent bike

Light workout

Reverse grip bench press 3x10
Db rows 3x10
Upright rows 3x10
Incline dumbbell flyes 3x10
Incline dumbbell flyes stretch 60 sec
Resistance band lat pulldowns 3x10
Hanging lat stretch twists 2x30
Db military press 3x10
Band shoulder stretch 30 sec
Crossbody band shoulder stretch 30 sec
Hands behind the back shoulder stretch 30 sec
An work
 
1 hour recumbent bike

Leg extensions 6x10
Quad stretch 60 sec
Overhead db extensions 4x10
Hammer curls 4x10
Standing hamstring curls 3x10
SLDL stretch 60 sec
Triceps resistance band extensions 2x15
Strict db curls 3x10
Band rear flyes 3x10
Band stretch triceps 30 sec
Calf raises 3x10
Band bicep stretch 30 sec
Hands behind the back shoulder stretch 60 sec
 
Longest running log ever in the history of logs. You are one committed individual, much respect.
 
Rebornlite said:
Longest running log ever in the history of logs. You are one committed individual, much respect.
Click to expand...
Thank you Rebornlite :)
Sometimes my motivation is not what it should be but I keep going anyway.
I?m still recovering from COVID and a fellow mod at WCBB who has been my role model for years advised me to work one body part per day, 3-4 exercises and 8 to 12 reps while I?m still under the weather and that?s what I started doing this morning.

60 min recumbent bike

Shoulders

Military press 4x10
Rear delt flyes 4x10
Crossbody band shoulder stretch 60 sec
Kettlebell swings 4x10
Hands behind the back shoulder stretch 60 sec
Single arm lateral raises 4x10
Handcuffs stretch 60 sec
 
1 hour recumbent bike

Chest

Push ups 3x12
Decline db press 4x10
Decline db press stretch 60 sec
Pullovers 4x10
Incline bb press 3x12
Db flyes 3x12
Db flyes stretch 60 sec
 
MindlessWork said:
+1

Dedication is in her genes no doubt.
Click to expand...

Haha thank you MW. I?m dedicated but stubborn too. Even though I?m not 100% there?s a voice in my head that says ?You got this?.


I keep coughing but strength is coming back. That?s a good sign I guess.

1:15h recumbent bike

Back

SLDL 3x12
SLDL stretch 60 sec
Meadow rows 3x12
Hanging lat stretch twists 60 sec
Single arm pulldowns 3x12
Seated rows 3x12
SLDL stretch 60 sec
Db rows 3x12
 
I know I’m supposed to rest but after a whole day doing nothing at all yesterday I did light cardio (60 min recumbent bike — only 102 cal burnt) and a short workout

SLDL 3x15
SLDL stretch 60 sec
Close grip bench press 3x10
Alternating db curls 3x10
Sissy squats 3x15
Band tricep extensions 3x20
Band tricep stretch 60 sec
Hammer curls 3x15
Band bicep stretch 60 sec
 
Fasted cardio
63 min arm bicycle (235 calories burned)

Legs

Prisoner squats 4x10
SLDL stretch 60 sec
Lunges 4x10
Lateral walks 4x10
Standing hamstring curls 4x10
Hamstring stretch 60 sec
Leg extensions 4x10
Quad stretch 60 sec
Abductors 3x12
Adductors 3x12
Seated calves 4x10

I will do another cardio session this afternoon.

I’m still supposed to rest (doctor’s orders).
 
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