MG rehab log

Fasted cardio
5 kilometers on the treadmill

Bis/tris

Alternate db curls 15, 15, 15
Dips 15, 15, 15, 15
One arm concentration curls 15, 12, 10
Lying overhead extensions 15, 15, 15
Hammer curls 15, 15, 15
Kickbacks 15, 15, 15
Wrist curls 15, 15, 15
Seated overhead extensions 15, 15, 15
Spider curls 15, 12, 10

PM
Walk
5 kilometers
 
Warm up
10 min stationary bike

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

Cool down
10 min stationary bike

PM
15 min stationary bike
 
AM
Cardio
45 min recumbant bike

PM
Walk
5 kilometers

Shoulders/triceps in supersets

Kettlebell swings 15, 12, 10
Kickbacks 15, 12, 10
Frontal raises 15, 12, 10
Overhead extensions 15, 12, 10
Shoulder presses 15, 12, 10
Skull crushers 15, 12, 10
External rotations 15, 12, 10
Dips 15, 15, 15
 
60 min recumbent bike

Legs

Plié squats 15, 15, 15
Abductors/adductors 15, 15, 15
One leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Standing calves 20, 20, 20

PM
Walk
5 kilometers

​
 
Bagua said:
Do you find Plié squats hard on your knee?
Click to expand...
Not at all, they are easier on the knee than the regular ones, Bags.

AM
Work
Patrol
18.85 kilometers

PM
Bodyweight exercises

Air squats 20, 15, 12
Lunges 20, 15, 12
Wall push ups 20, 15, 12
Dips 20, 15, 12

Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.
 
Fasted cardio
60 min recumbent bike

Followed by bis/tris in supersets

Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10

PM
Walk
6.5 kilometers
 
I woke up at 4:30am and worked the shoulders.

Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Seated overhead presses 15, 12, 10
Bent over reverse flyes 15, 12, 10
Shrugs 15, 12, 10
External rotations 15, 15, 15

7AM
Work
Patrol
18,51 kilometers
 
Upper body workout

Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10

Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15

Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10

Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10

Abs 200 reps

Work
Patrol 14,93 kilometers
 
Fasted cardio
7,5 kilometers

Legs

Plié squats 20, 15, 12
Leg extensions 15, 12, 10
Lying leg curls 15, 12, 10
Seated calves 20, 20, 20
Abductors 20, 15, 20
Adductors 20, 15, 20

PM
Walk
3,5 kilometers
 
Fasted cardio
10 kilometers on the treadmill

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest presses
Shoulder presses

​
 
I have another issue to deal with. Around noon
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.

Fasted cardio
12,2 kilometers on the treadmill

Lower body workout
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15
 
millenium girl said:
I have another issue to deal with. Around noon
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.

Fasted cardio
12,2 kilometers on the treadmill

Lower body workout
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15
Click to expand...
Fucking cats....
 
eazy57 said:
Fucking cats....
Click to expand...
The so called owner contacted me yesterday. He pretends that it's not his cat and he wants to drop him off at a rescue :(

Cardio
13,6 kilometers



Lower body workout
Squats 15, 12, 10
Side lunges 15, 12, 10
Single leg extensions 15, 12, 10
Single leg curls 15, 12, 10
Toe raises 20, 20, 20
Lateral walks 15, 12, 10
Static lunges 15, 12, 10
 
Fasted cardio
10 kilometers on the treadmill

Upper body workout (light dumbbells because of the injury)

Kettlebell swings 12, 12, 12
Frontal raises 12, 12, 12
Seated presses 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
One arm concentration curls 12, 12, 12

Dips 15, 15, 15
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

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

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

Wrist is sore.
 
Fasted cardio
10 kilometers on the treadmill

Legs
Plié squats 15, 15, 15
Side lunges 15, 12, 10
Lateral walks 15, 12, 10
Static lunges 15, 12, 10
Single leg extensions 15, 12, 10
Single leg curls 15, 12, 10
Standing calves 20, 20, 20
Wall sits 5 minutes
 
Chest/shoulders/tris

Diamond push ups 12, 12, 12
Incline press neutral grip 12, 12, 12
Pullovers 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12

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

Dips 15, 15, 15
Kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12

No lifting until Monday. I need to burn calories and will keep doing cardio though.
 
I woke up at 3:15am (bad stomach pain) and couldn't go back to sleep.
I hopped on the treadmill and did 10 kilometers fasted cardio.
 
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