MG's log

Before breakfast
30 min recumbent bike
30 min treadmill

Chest

Push ups -- 25, 25, 25, 25
Decline presses -- 15, 12, 10
Incline presses -- 15, 12, 10
Incline flyes -- 15, 12, 10
Presses neutral grip -- 15, 12, 10
Pullovers -- 15, 12, 10

PM
Walk 8 kilometers
 
Cardio only day

Work
Patrol
15,9 kilometers

Dealing with an angry knee right now. Not sure what I will do this weekend. No weights until Monday that's for sure.
 
Before breakfast
30 min recumbent bike
6 kilometers walk

Chest/back

Floor presses 15, 12, 10
Pullovers 20, 15, 12
Flyes 15, 12, 10
Floor presses neutral grip 15, 12, 10
Push ups 25, 25, 25

One arm rows 20, 15, 12
Deadlifts 15, 12, 10
Good mornings 15, 12, 10

Abs 200 reps

12:00-16:00
Work
Patrol 10 kilometers

5PM
30 min recumbent bike
 
Before breakfast
30 min recumbent bike
5 min arm bicycle

Shoulders/tris

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

Dips 25, 25, 25 25
Kickbacks 15, 12, 10
One arm overhead extensions 15, 12, 10

Post breakfast
Walk 10 kilometers

PM
30 min recumbent bike
 
Before breakfast
Walk 7 kms

10am
Legs/biceps

100 squats
100 lunges (50 each leg)
100 leg extensions (50 each leg)
100 standing leg curls (50 each leg)
100 standing calves

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Concentration curls 15, 12, 10
Wrist curls 20, 20, 20
Spider curls 15, 12, 10

PM
Walk 6 kilometers
Recumbent bike 30 min
 
Fasted cardio
6 km walk

Post breakfast
Work
10 kilometers patrol

After work
30 min recumbent bike

I'm still really tired. Not sure what I'm gonna do this weekend.
 
Before breakfast
Walk 7 kms

10am
Legs/biceps

100 squats
100 lunges (50 each leg)
100 leg extensions (50 each leg)
100 standing leg curls (50 each leg)
100 standing calves

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Concentration curls 15, 12, 10
Wrist curls 20, 20, 20
Spider curls 15, 12, 10

PM
Walk 6 kilometers
Recumbent bike 30 min
 
Before breakfast
Walk 6 kms
10 min arm bicycle

Chest/bis

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

Standing biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
Wrist curls 20, 20, 20

11:30-15:30
Work
13,6 kms

16:00
20 min recumbent bike
 
I took it easy today.

Before breakfast
Walk 7,5 kilometers
5 min arm bicycle

Shoulders/tris

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

Dips 20, 20, 20
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

PM
7 kilometers walk

Tomorrow will be nursing which means being on my feet for 5 hours without pause. That will kill my lower back and knee. I will do recumbent bike in the late afternoon but no weightlifting.
 
Today was 5:45 hours of nursing without a pause. I did a total of 13 kilometers. I intended to do 30 min recumbent bike but there was a change of plan and I did 30 min arm bicycle instead.
 
Before breakfast
Walk 7,83 kilometers

Legs
Squats 20, 20, 20
Lunges 20, 20, 20
Leg extensions 20, 20, 20
Leg curls 20, 20, 20
Standing calves 20, 20, 20

PM
Walk 7 kilometers
 
AM

Patrol 16 kilometers

PM

Back
Pullups 10, 10, 10
One arm rows 20, 20, 20
Stiff legged deadlifts 20, 15, 12
Good mornings 15, 12, 10

30 min recumbent bike

This was my last workout. I'm taking a break until the end of next week. I will relax (walk in the woods, feed ducks. do some gardening , ....). Nothing high intensity.
 
I haven't worked out in a week (I wasn't allowed to and had zero energy on that keto diet anyway).

I worked today and walked 17,8 kilometers (foot patrol) without break.

When I got back home I stretched to prevent ITBS pain.
 
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).
 
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