MG's log

Fasted cardio
10 kilometers

PM
Walk
6 kilometers

Legs/bis/tris/abs

Squats 20, 20, 20
Lunges 15, 15, 15
Leg extensions 20, 15, 12
Standing calves 20, 20, 20
Leg curls 20, 15, 12

Db curls 20, 15, 12
Hammer curls 15, 12, 10
Wrist curls 20, 20, 20
Concentration curls 20, 15, 12

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

I work tomorrow and that's all I'm planning to do. ITBS is a bitch again despite stretching. And yesterday I had shin splints again.
 
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 biggrin.gif
 
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
 
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
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.
 
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
 
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
 
Work
Patrol 20 kilometers

I'm tired and sore. I have decided to take the weekend off and relax (gardening, walking to the health store to get my organic foods for next week, listen to music, ....). No fasted cardio, no weights until Monday.
 
Before breakfast
Chest

Flyes 15, 15, 15
Chest press neutral grip 15, 15, 15
Pullovers 15, 15, 15
Chest press close grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Work
20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins.
 
Fasted cardio
14,8 kilometers

PM
Biceps/triceps

Incline biceps curls 15, 15, 15
One arm concentration curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 20, 20, 20
Standing alternate biceps curls 15, 15, 15

Dips 20, 20, 20, 20
One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Bent over one arm triceps extensions 15, 15, 15
 
Fasted cardio (4:30 am)
7 kilometers

Work
(Nursing)

7,2 kilometers

PM
Shoulders

Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Seated presses 15, 15, 15
One arm lateral raises 15, 15, 15
Upright rows 15, 15, 15
Shrugs 20, 20, 20

Abs
250 reps

We're not used to temperatures of 39 degrees Celsius (and a high humidity). The hospital allowed us to wear a t-shirt of the clinic, we got plenty of water, fruit and an ice cream.
 
Fasted
11,7 kilometers

Legs

Squats 20, 20, 20
Lunges 120 (60 each leg)
Standing leg curls 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20

Tomorrow I'll do my cardio at work (patrolling the hospital grounds). Tough enough for my lower back and ITBS.
 
July 29

Light fasted cardio
3.10 miles treadmill

Chest

Push ups 20, 20, 20
Decline press 15, 15, 15
Incline press 15, 15, 15
Decline press neutral grip 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15

Light breakfast
Apple, soy yogurt with superfoods

Work
Patrol
11.40 miles
 
July 30


Fasted cardio
Walk
6.46 mi

Arms

Standing biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 20, 20, 20
Dips 20, 20, 20
One arm concentration curls 15, 15, 15
Lying triceps extensions 15, 15, 15
Seated curls 15, 15, 15
Wrist curls 20, 20, 20

PM
Walk
4 mi
 
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