MG's log

July 31

Fasted cardio
3.4 mi (looking for a missing cat)

Work
13 mi

Shoulders

Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Lateral raises 15, 15, 15
Seated presses 15, 15, 15
Shrugs 15, 15, 15
 
August 1
​

Fasted cardio
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg
Calves 20, 20, 20

PM
Walk 3 mi

Back
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.
 
millenium girl said:
August 1
​

Fasted cardio
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg
Calves 20, 20, 20

PM
Walk 3 mi

Back
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.
Click to expand...
millenium girlNike Zoom, Nice Shoe!

"We are all Contenders........ Its What We do that makes us Champions "
 
August 2


Work

14.85 mi (GF, I hope you appreciate my effort to talk in miles and not in kilometers anymore lol).

It's all I did. My hamstrings were stiff (I forgot to stretch...).

Not sure what I will do this weekend.
​
 
Fasted cardio

10 kilometers on the treadmill (15% incline)

Full body workout

One arm lateral raises 12, 12, 12
Reverse flyes 12,12, 12
Seated presses 12, 12, 12

Incline presses 12,12, 12
Pullovers 12, 12, 12
Flys 12, 12, 12

Kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12

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

Deadlifts 12, 12, 12
Wide rows 12, 12, 12

Squats 12, 12, 12
Static lunges 12, 12, 12
Calves 20, 20, 20

Abs
200 reps
 
Fasted cardio
10 kilometers treadmill

Legs
Squats 10, 10, 10
Side lunges 10, 10, 10
Static lunges 10, 10, 10
Standing calves 10, 10, 10
One leg extensions 10, 10, 10
standing leg curls 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
 
Fasted cardio
10 kilometers on the treadmill

Upper body workout

Frontal raises 10, 10, 10
Upright rows 10, 10, 10
Seated presses 10, 10, 10

Stiff legged deadlifts 10, 10, 10
Wide rows 10, 10, 10
Narrow rows 10, 10, 10

Push ups 10, 10, 10
Decline press 10, 10, 10
Incline press neutral grip 10, 10, 10
Pullovers 10, 10, 10

Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
One arm concentration curls 10, 10, 10

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

Abs
200 reps
​
 
Fasted cardio
10 kilometers on the treadmill (15% incline).

Legs

Plié squats 12, 12, 12
Lateral walks 12, 12, 12
Side lunges 12, 12, 12
Static lunges 12, 12, 12
Abductors/adductors 12, 12, 12
Standing calves 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12

No weights until Monday.
Cardio makes me hungry, I wonder if splitting it (5 kilometers fasted, 5 kilometers in the afternoon) would help control the appetite.
 
Fasted cardio
10 kilometers treadmill

Upper body workout

Push ups 10, 10, 10
Chest incline 10, 10, 10
Chest decline 10, 10, 10

Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Frontal raises 10, 10, 10
Reverse flyes 10, 10, 10
Seated presses 10, 10, 10

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

Deadlifts 10, 10, 10
Wide rows 10, 10, 10
Narrow rows 10, 10, 10

Abs
200 reps

Work
9,6 kilometers
 
Fasted cardio
10,5 kilometers treadmill (15% incline)

For time

10 squats
20 sit ups
20 squats
20 push ups
30 squats
20 sit ups
40 squats
20 push ups
50 squats

4'54"02.

PM
Walk
5 kilometers
 
Fasted cardio
10,5 kilometers on the treadmill

Upper body workout

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

Seated presses 10, 10, 10
Reverse flyes 10, 10, 10
Frontal raises 10, 10, 10

Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Overhead extensions 10, 10, 10
Kickbacks 10, 10, 10
Skull crushers 10, 10, 10

Deadlifts 10, 10, 10
Wide rows 10, 10, 10
One arm rows 10, 10, 10

Abs
200 reps

PM
20 min stepper
 
Fasted cardio
10,8 kilometers on the treadmill

For time - Push, sit, walk

400m brisk walk (I tried to run but knee was angry)
10 push ups
400m brisk walk
10 sit ups
400m brisk walk
10 push ups
400m brisk walk
10 sit ups
400m brisk walk
10 push ups

18'27"32

PM
20 min stepper
 
Fasted cardio
11,4 kilometers on the treadmill (15% incline)

PM
Warm up
12 min stepper

Legs
Squats 10, 10, 10
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Side lunges 10, 10, 10
Lateral walks 10, 10, 10
Abductors/adductors 10, 10, 10
Static lunges 10, 10, 10

Cool down
5 min stationary bike
 
Fasted cardio

11 kilometers treadmill (15% incline)

Full body workout (light weights)

Squats 12, 12, 12
Side lunges 12, 12, 12
Standing calves 12, 12, 12

Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
Shrugs 12, 12, 12

Biceps curls 12, 12, 12
One arm concentration curls 12, 12, 12
Wrist curls 12, 12, 12

Floor presses 12, 12, 12
Chest press neutral grip 12, 12, 12
Pullovers 12, 12, 12

Wide rows 12, 12, 12
One arm rows 12, 12, 12
Narrow rows 12, 12, 12

Overhead extensions 12, 12, 12
Kickbacks 12, 12, 12
Lying overhead extensions 12, 12, 12

Abs
150 reps

PM
Walk
4,5 kilometers
 
I'm now in bad pain (have been for weeks but kept lifting). I'm now considering dropping the weights for good.

My GP told me "no wonder you're exhausted if you walk 10 kilometers or more daily, it's too much".

Fasted cardio
10 kilometers treadmill (15% incline)

PM
Walk
7,3 kilometers
 
Fasted cardio
8 kilometers treadmill (15% incline) and another painful blister.

After breakfast
7 kilometers walk

I watched a TV show in London (Trust me I'm a doctor) and it has been proven that while men lose more fat doing fasted cardio, women on the other hand lose more a couple of hours after breakfast. From now on I will split do 5 kilometers when I get up and more later in the morning or afternoon.

I started having blisters when walking on an incline. Not sure there's a link. I might need new insoles or thicker socks.
 
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