MG rehab log

AM
Work
Patrol 14 kilometers

PM
Walk 4,1 kilometers

Chest

Incline press 15, 12, 10
Incline flyes 15, 12, 10
Incline press close grip 15, 12, 10
Pullovers 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10
Decline flyes 15, 12, 10

I have a frozen shoulder and got a Diprophos inject at 5pm. I have to take it easy (no weights for the next 48 hours).
 
I woke up at 4 this morning and when for a walk before work. I got carried away (9 kilometers).

Work (nursing job)
7,7 kilometers
 
Saturday

AM -- 10 kms
PM -- 5 kms

Today

Fasted cardio
10 kilometers

PM
I walked to the Atomium to attend the stage of the Tour de France (5 kilometers)

I'm wearing a thigh sleeve (ITBS), a calf sleeve (shin splints), a knee sleeve (only at work) and an arm sleeve. If I could wrap my shoulder I would
 
Cog said:
Custom fit?You seem to be doing ok with that many Kms.
Click to expand...
I have a pair of New Balance and a pair of Asics. When patrolling I wear my Dr Martens.

AM
10 kilometers

PM
10,2 kilometers (patrol)

Chest
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Pullovers 15, 15, 15
Decline press neutral grip 15, 15, 15
 
Fasted cardio
Walk 10 kilometers

10:00
Biceps/triceps

Standing dumbbell curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 15, 15, 15
Spider curls 15, 15, 15

One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Skull crushers 15, 15, 15

PM
Walk 5 kilometers
 
Cardio
14 kilometers

Shoulders

Seated dumbbell presses 15, 15, 15
Rear delt flyes 15, 15, 15
Upright rows 15, 15, 15'
Lateral raises 15, 15, 15
Front raises 15, 15, 15
Shrugs 15, 15, 15
 
Fasted cardio
12 kilometers

Back
Stiff legged deadlifts 15, 15, 15
One arm rows 15, 15, 15
Assisted pull ups 10, 8, 8
Good mornings 15, 15, 15

Abs
200 reps

I was feeling a bit weak (haven't eaten since the bedtime snack at 9:45pm yesterday).
 
AM
Work
Patrol 16,5 kilometers

PM
Legs

Leg extensions 20, 15, 15
Leg curls 20, 15, 15
Squats 20, 20, 20
Lunges 100 (50 each leg)
Standing calves 20, 20, 20
 
AM
Fasted cardio
9,5 kilometers walk

PM
Work
Patrol
15 kilometers

Chest
Push ups 20, 20, 20, 20
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15
 
Fasted cardio
10,4 kilometers

Arms

Standing alternate biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 15, 15, 15
One arm overhead extensions 15, 15, 15
Spider curls 15, 15, 15
Wrist curls 20, 20, 20
Dips 25, 25, 25, 25
Seated curls 15, 15, 15
Skull crushers 15, 15, 15

PM
Walk 5 kilometers

Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it.
 
Cog said:
You are managing this upper body workout with a frozen shoulder?How?
Click to expand...
Pain was gone yesterday. I wear a shoulder brace. Doc thinks it's peri arthritis and it comes and goes (I don't feel anything when the weather is hot and dry like yesterday and today). I take CBD oil and Motrin when it's humid or cold.

I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers.

Work
9 kilometers (killed my lower back)

PM
Shoulders

Kettlebell swings 15, 15, 15
Dumbbell presses 15, 15, 15
Reverse flyes 15, 15, 15
Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Shrugs 15, 15, 15

​
 
Standing is the worst for me. Knee gets stiff and sore.

Fasted cardio
10 kilometers

Legs

Lunges 15, 15, 15, 15 (each leg)
Squats 20, 20, 20, 20
Leg extensions 15, 15, 15, 15
Leg curls 15, 15, 15, 15
Standing calves 20, 20, 20, 20

PM
5 kilometers
 
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