MG's log

Jacked Cash
5,041
Fasted cardio
7.1 kms, 800 cals

Chest
Smith machine incline -- 20, 15, 15
Smith machine flat -- 20, 15, 15
Smith machine close grip -- 20, 15, 15

Shoulders
Seated presses -- 20, 15, 15
Seated laterals -- 20, 20, 20
Frontal raises -- 20, 15, 15
Shrugs -- 20, 20, 15

Triceps
Pressdowns -- 20, 20, 20
Reverse -- 20, 20, 15
Rope -- 20, 15, 15
Weighted dips -- 20, 20, 20
 
Jacked Cash
5,041
Fasted cardio
6 kilometers treadmill (10% incline)
5:30am
Patrol
3 kilometers

Post breakfast
Brisk walk
6 kilometers (to the store and back)

PM
8 kilometers (looking for the missing cat)

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 15
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Leg curls 3 sets of 10
Adductors/abductors 3 sets of 10
Stretch
 
Jacked Cash
5,041
Fasted cardio
60 min recumbent bike
3 kilometers brisk walk

Post breakfast
Brisk walk 3 kilometers

PM
Brisk walk
5 kilometers (still looking for the missing cat)

Total-body isometric workout

4 reps of each exercise below, contracting for 10 seconds in each rep.

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Recumbent bike
30 minutes
 
Jacked Cash
5,041
Fasted cardio

First patrol
6 kilometers

Post breakfast
Second patrol
4 kilometers

PM
Brisk walk (with the cat's owners)
7 kilometers

Light back workout

Deadlifts 3 sets of 10
One arm rows 3 sets of 10
Narrow rows 3 sets of 10
Wide rows 3 sets of 10
 
Jacked Cash
5,041
Fasted cardio
Recumbent bike
45 min

Post breakfast
Patrol #1
5,5 kilometers

Treadmill
5 kilometers (12% incline)

PM
Patrol #2
5,95 kilometers

Recumbent bike
45 minutes
 
Jacked Cash
5,041
Fasted cardio
Patrol #1
5,5 kilometers

Post breakfast
45 min recumbent bike

Arms

Biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Wrist curls 3 sets of 10
One arm concentration curls 3 sets of 10

Triceps kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying overhead extensions 3 sets of 10

PM
Patrol #2
3,5 kilometers

Recumbent bike
20 minutes
 
Jacked Cash
5,041
Fasted cardio
3,5 kilometers treadmill

Patrol #1
3,8 kilometers

Post breakfast
30 min recumbent bike

PM
Patrol #2
3,5 kilometers

Light chest workout
Push ups 3 sets of 10 (I had to change the position of my hands to work out around the pain)
Pullovers 3 sets of 10
Db press 3 sets of 10
Db press neutral grip 3 sets of 10
 

Dustined83

Moderator
Staff member
Jacked Cash
508
Put your work ethic with my gear usage and we would be swole lol
 
Jacked Cash
5,041
Haha @Dustined83 that would be awesome

I had trouble falling asleep last night. I went to bed at 9:30 and didn't sleep until 11:15pm (after taking 10mg Diazepam).

Fasted cardio
45 min recumbent bike

Post breakfast
Patrol #1
3,5 kilometers

11:00am
60 min recumbent bike

PM
Brisk walk
4,5 kilometers

Legs
Air squats 3 sets of 10
Leg extensions 3 sets of 10
Leg curls 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Standing calves 3 sets of 10
Side lunges 3 sets of 10

Recumbent bike
20 minutes

Patrol #2
3,5 kilometers
 
Jacked Cash
5,041
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Patrol #2
Brisk walk
3,5 kilometers

Recumbent bike
30 min

Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat
 
Jacked Cash
5,041
Fasted cardio
60 min recumbent bike

Post breakfast
Patrol #1
5 kilometers

PM
Recumbent bike
20 min recumbent bike

Patrol #2
3,5 kilometers

30 min recumbent bike
 
Jacked Cash
5,041
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Recumbent bike
30 min

PM
Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Patrol #2
3,5 kilometers

Recumbent bike
30 minutes
 
Jacked Cash
5,041
Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes
 
Jacked Cash
5,041
Fasted cardio
Patrol #1
5 kilometers (in the snow)

Post breakfast
60 min recumbent bike

PM
Patrol #2
5 kilometers

Back

Deadlifts 3 sets of 12
Wide rows 3 sets of 12
Narrow rows 3 sets of 12
One arm rows 3 sets of 12
 
Jacked Cash
5,041
Fasted cardio
Brisk walk (patrol #1)
5 kilometers

Post breakfast
45 min recumbent bike

PM
Brisk walk (Patrol #2)
3,5 kilometers

45 min recumbent bike

Bodyweight exercises
Push ups 3 sets of 10
Dips 3 sets of 10
Low squats 3 sets of 10
Wall sits 5 min

Too tired to lift .....
 
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