MG rehab log

AM
Chest

Pullovers 15, 15, 15
Incline db press 15, 15, 15
Incline db press neutral grip 15, 15, 15
Flys 15, 15, 15
Decline db press 15, 15, 15
Decline db press neutral grip 15, 15, 15
Wall push ups 20, 20, 20, 20

PM
Work
Patrol
21.5 kilometers
 
I wish I could just sit down and be normal but I'm so scared of putting on weight that I keep going no matter what.

Fasted cardio - treadmill
8 kilometers

Shoulders/triceps

Dips 20, 20, 20
Frontal raises 15, 15, 15
Bent over kickbacks 15, 15, 15
Reverse flyes 15, 15, 15
One arm overhead extensions 15, 15, 15
Upright rows 15, 15, 15
Lying triceps extensions 15, 15, 15
Shrugs 15, 15, 15

10:00
4 kilometers

PM
4 kilometers
 
Fasted cardio
10 kilometers on the treadmill

PM
5 kilometers

Legs

Squats 20, 20, 20
Lunges 20, 20, 20 each leg
Standing calves 20, 20, 20
Leg extensions 20, 20, 20 each leg
Standing leg curls 20, 20, 20 each leg

I have a headache and some tingling in the left hand. Not to mention shin splints also left.
 
Fasted cardio

10.5 kilometers on the treadmill
Back/biceps

Deadlifts 15, 15, 15

One arm rows 15, 15, 15

Good mornings 15, 15, 15

Wide rows 15, 15, 15


Standing alternate biceps curls 15, 15, 15

Hammer curls 15, 15, 15

Seated db curls 15, 15, 15

Wrist curls 15, 15, 15

Concentration curls 15, 15, 15


Tomorrow will be tough (3 to 4 hours patrol). No weights until Monday.
 
Work
Patrol
21.91 kilometers

Abs 200 reps

Bilateral shin splints (so painful that I had to take breaks and stretch). This sucks.
I keep losing weight. I definitely need more vegan protein because my muscles have melted (I understand what a fellow mod at WCBB meant by muscle cannibalism).
 
Work

Patrol

21.91 kilometers


Abs 200 reps


Bilateral shin splints (so painful that I had to take breaks and stretch). This sucks.

I keep losing weight. I definitely need more vegan protein because my muscles have melted (I understand what a fellow mod at WCBB meant by muscle cannibalism).

Do a quick search on catabolysis. You may find it interesting. Or not.
 
Do a quick search on catabolysis. You may find it interesting. Or not.
Will do. Thank you Bags :)

Celebrex 200 helps (for 8 hours or so). Mobic hurts my stomach (I already have a bad gastritis).

Work
Patrol
20 kilometers

Legs

Leg extensions 15, 15, 15, 15 (each leg)
Standing leg curls 15, 15, 15, 15 (each leg)
Squats 20, 20, 20
Standing calves 20, 20, 20
Lunges 15, 15, 15 (each leg)
 
How long do you plan on taking the Celebrex?
I stopped taking it this morning.

Fasted cardio (at 4:30am)
12 kilometers

The chiropractor worked on my shoulder, neck and stomach this morning (I didn't know that stomach could cause shoulder/neck issues). It took 1 hour. I feel better already. I have another appointment next Tuesday.
 
Fasted cardio
10 kilometers on the treadmill

PM
Cardio
6 kilometers

Body weight exercises

Walking lunges 20, 20, 20
Push ups 25, 25, 25
Dips 25, 25, 25
Squats 25, 25, 25
Assisted pull ups 15, 15, 15

Abs
200 reps
 
Quote:
those walking lunges hurt my knee patella.

Fasted cardio
Walk
10 kilometers

PM
5 kilometers

Chest (light weights)

Chest press incline 15, 12, 10
Flyes 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10
Pullovers 15, 12, 10

Maybe it was a bit too early to lift but I had to give it a go.


 
AM
Fasted cardio
10 kilometers

PM
7 kilometers

Bis/tris in supersets

Standing biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
Overhead extensions 15, 12, 10
One arm concentration curls 15, 12, 10
Skull crushers 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20
 
AM
Work
Patrol
20 kilometers

PM
Shoulders

Seated presses 15, 12, 10
Reverse flyes 15, 12, 10
Frontal raises 15, 12, 10
Lateral raises 15, 12, 10
External rotations 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

I see the chiropractor at 10:00 am tomorrow. My left shoulder makes a cracking noise and my left trap still hurts.
 

The chiropractor worked on my shoulder, neck and stomach again.

Fasted cardio
12 kilometers on the treadmill

Chest
Push ups 20, 20, 20
Incline press 15, 12, 10
Flys 15, 12, 10
Decline press 15, 12, 10
Decline press close grip 15, 12, 10
Pullovers 15, 12, 10

PM
Walk
4,18 kilometers

I have decided to stop one of my volunteer jobs (the nursing) and do more hours as a security guard.

 


AM
Fasted cardio
12 kilometers on the treadmill

Legs
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Squats 20, 20, 20
Lunges 15, 12, 10 each leg
Standing calves 20, 20, 20

PM
Walk
6 kilometers

I have shin splints again. Walking is painful.


 
I wear a new pair of New Balance overpronator that I got from work last year (not expensive ones). I should go to a running centre again and get some advice on the appropriate shoes.

Fasted cardio
14 kilometers on the treadmill

Back
Wide rows 15, 12, 10
Deadlifts 15, 12, 10
Kneeling one arm rows 15, 12, 10
Bent over rows 15, 12, 10
Bend to opposite foot 15, 12, 10
 
Work
16 kilometers

PM
Walk
7 kilometers

Bis/tris (supersets)

Biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20
Concentration curls 15, 12, 10
Lying triceps extensions 15, 12, 10

I'm gonna take it easy this week-end.
Some gardening, a walk, the annual fair, a neighbourhood garden party 😎
 

I'm wearing my calf sleeves today, that helps. But the ITBS sucks.

Work
20 kilometers

Full body workout

Chest
Floor presses 15, 12, 10
Flys 15, 12, 10

Back
Wide rows 15, 12, 10
One arm rows 15, 12, 10

Arms
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

Shoulders
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10

Legs
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10

Abs
150 reps

Walk
4 kilometers


 
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