MG rehab log

Upper body workout

Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12

Romanian deadlifts 12, 12, 12
One arm rows 12, 12, 12

Seated biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12

Triceps kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12

Chest press neutral grip 12, 12, 12
Incline flyes 12, 12, 12
Decline press 12, 12, 12

Work
Patrol
17,9 kilometers
 
I pulled a muscle or pinched a nerve, I'm not sure. I saw the chiropractor after my workout. Let's hope that will relieve the pain. I will do legs tomorrow.

Walk
6,91 kilometers

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

6 kilometers on the treadmill
 

Fasted cardio
10 kilometers on the treadmill

Legs
Plié squats 15, 15, 15
Side lunges 15, 15, 15
Standing calves 20, 20, 20
Single leg extensions 15, 15, 15
Standing leg curls 15, 15, 15
Abductors/adductors 15, 15, 15
Wall sits 5 minutes
 
millenium girl said:
Upper body workout

Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12

Romanian deadlifts 12, 12, 12
One arm rows 12, 12, 12

Seated biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12

Triceps kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12

Chest press neutral grip 12, 12, 12
Incline flyes 12, 12, 12
Decline press 12, 12, 12

Work
Patrol
17,9 kilometers
Click to expand...
DB’s or bands for the external rotations?Or cables?
 
Cog said:
DB’s or bands for the external rotations?Or cables?
Click to expand...
Dumbbells. I work out at home and have limited equipment unfortunately.



90 min recumbent bike

Upper body workout

Floor presses 15, 15, 15
Diamond wall push ups 15, 15, 15
Standing curls 15, 15, 15
Hammer curls 15, 15, 15
Dips 15, 15, 15
Kickbacks 15, 15, 15
Stiff legged dl 15, 15, 15
Wide rows 15, 15, 15
Shoulder presses 15, 15, 15
Reverse flyes 15, 15, 15

Light weights, focus on form

PM
6,5 kilometers treadmill

No lifting until Monday afternoon. I have to give my left shoulder and arm a break.

​
 
My physiotherapist opened a yoga studio close to home. I might give it a go.

Cardio
14,15 kilometers treadmill

I cannot lift my arm. I will take Motrin at bedtime.

​
 
Warm up
5 kilometers fasted cardio

Legs
Goblet squats 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Standing leg curls 12, 12, 12
Standing calves 20, 15, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Static lunges 12, 12, 12
Wall sits 5 minutes

PM
Work
15,6 kilometers
 
Fasted cardio
10,5 kilometers treadmill

Upper body workout

Kettlebell swings 10, 10, 10
Reverse flyes 10, 10, 10

Incline press 10, 10, 10
Pullovers 10, 10, 10

Romanian deadlifts 10, 10, 10
Narrow rows 10, 10, 10

Alternate biceps curls 10, 10, 10
Spider curls 10, 10, 10

Overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

I might have an ultrasound of the triceps. Maybe it's a tendinitis because it hurts even when doing nothing.
 
Fasted cardio
90 min recumbent bike

5 rounds of 15 reps of

Squats
Alternating lunges
Overhead presses
Hammer curls
Renegade rows
Press ups
 
Fasted cardio
10,5 kilometers on the treadmill

Legs

Plié squats 12, 12, 12
Static lunges 12, 12, 12
Standing calves 20, 20, 20
One leg extensions 12, 12, 12
Standing leg curls 12, 12, 12
Side walk 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Wall sits 5 minutes
 
Fasted cardio
12 kilometers

Upper body

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

Standing biceps curls 12, 12, 12
Sitting hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Frontal raises 12, 12, 12
Shrugs 12, 12, 12
Lateral raises 12, 12, 12

Triceps pressdowns 12, 12, 12
Lying overhead extensions 12, 12, 12
Kickbacks 12, 12, 12

Stiff legged dl 12, 12, 12
Dumbbell rows 12, 12, 12

No lifting until Monday
 

Fasted cardio
60 min recumbent bike
6,5 kilometers treadmill

Legs
Goblet squats 12, 12, 12
Lateral walks 12, 12, 12
Leg curls 12, 12, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12
 
knee is angry (a bit unstable).

Fasted cardio
13,6 kilometers

Upper body workout

Incline press 12, 12, 12
Decline press 12, 12, 12
Pullovers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
Upright rows 12, 12, 12

Seated biceps curls 12, 12, 12
One arm concentration curls 12, 12, 12
Hammer curls 12, 12, 12

Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12
Kickbacks 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
One arm rows 12, 12, 12
 
Fasted cardio
75 minutes recumbent bike

12 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

PM
Walk
6,6 kilometers
 
Fasted cardio
12 kilometers treadmill

Legs
Air squats 12, 12, 12
Lateral walks 12, 12, 12
Standing lang curls 12, 12, 12
Leg extensions 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12
Wall sits 5 minutes

PM
Walk
6,9 kilometers

I will be abroad until Monday evening. No weights but a lot of walking.
 
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