MG's rehab log

Fasted cardio 
5,2 kms -- 600 cals

Chest/back

Chest press (machine) -- 20, 15, 15, 15
Smith machine press -- 20, 15, 15
Smith machine decline -- 20, 15, 15
Pec deck -- 15, 15, 12, 12

Lat pulldowns to the front -- 15, 12, 12
Seated rows close grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Back extensions -- 20, 20, 15

Bodyweight squats -- 4 sets of 20
Seated leg curls -- idem
Seated leg extensions -- idem

PM cardio 
4,2 kms -- 500 cals
 
Yesterday was cardio only day

Fasted cardio

6,2 kms -- 702 cals

PM cardio 

2,8 kms -- 318 cals (7 km/h, 15% incline)

 
Fasted cardio
4,2 kms -- 500 cals

Shoulders/arms

Seated lateral raises -- 20, 15, 15, 15
Smith machine presses -- 20, 15, 15
Frontal raises -- 15, 15, 15
Upright rows -- 15, 15, 15
Shrugs -- 20, 20, 20

Hammer curls -- 15, 15, 15
Wrist curls -- 15, 15, 15
Preacher's curls -- 20, 20, 20

Triceps pressdowns -- 20, 15, 12
Rope -- 20, 15, 12
Reverse - 20, 15, 12
Weighted dips -- 15, 15, 15

PM cardio
4,2 kms -- 500 cals 

Knee is angry. No gym or cardio until Monday.
 
Fasted cardio
4.4 kms, 505 cals

Chest
Smith machine press -- warm up set (20), 15, 15
Smith machine close grip press -- warm up set (20), 15, 15
Pec deck -- warm up set (20), 15, 15
Chest press (machine) -- warm up set (20), 15, 15

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15

Triceps push downs -- warm up set (20), 15, 15
Rope -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

PM cardio
4.4 kms, 505 cals

 
Fasted cardio
5,3 kms -- 600 cals

Pull workout

Back
Lat pulldowns to the front wide grip 
Warm up set 20 reps, 15, 15

Seated rows 
Warm up set 20 reps, 15, 15

Lat pulldowns to the front narrow grip
Warm up set 20 reps, 15, 15

Weighted Back extensions
Warm up set 20 reps, 20, 20

Biceps
Preacher's curls
Warm up set 30 reps, 20, 20

Hammer curls
Warm up set 20 reps, 15, 15

Wrist curls
Warm up set 20 reps, 15, 15

PM cardio
3,6 kms -- 410 cals
 
Fasted cardio
4,5 kms -- 510 cals

Legs

Squats -- warm up set 20, 20, 15, 15
Leg extensions -- warm up set 20, 15, 15
Seated leg curls -- warm up set 20, 20, 20
Leg press -- warm up set 20, 20, 20
Hip adductors -- warm up set 20, 25, 25, 25
Hip abductors -- warm up set 20, 25, 25, 25

PM cardio
3 kms -- 350 cals
 
eazy57 said:
What's your diet like these days?
Click to expand...
Vegan as usual.

Fasted cardio
7.1 kms, 800 cals (I hadn't had anything since 5:30pm yesterday -- a protein shake -- because I had a procedure under light sedation this morning. I wasn't even allowed to drink water)

Push workout 

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15
Seated laterals raises, warm up set (20), 15, 15

Triceps
Triceps push downs -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

Chest
Smith machine chest press (flat) -- 20, 15, 15
Smith machine incline -- 20, 15, 15
Pec deck -- 20, 15, 15

 
Last edited by a moderator:
Fasted cardio

4.2 kms -- 510 cals

Pull workout 

Back
Seated rows (wide grip)
20, 15, 15
Lat pulldowns 
20, 15, 15
Seated rows (narrow grip)
20, 15, 15
Weighted back extensions 
20, 20, 20

Biceps curls
20, 15, 15
Hammer curls
20, 15, 15
Preachers curls
30, 20, 20, 15
Wrist curls
20, 15, 15

Since I can't hit the gym tomorrow to do legs I did them today

Squats 
20, 10, 10 (pain)

Leg extensions 
20, 10, 10

Leg curls
20, 15, 15

Leg presses 
20, 15, 15

Knee is sore and swollen. I blame the cardio and the bad weather and tendinosis. I will rest until Monday.

 
Fasted cardio
7 kms, 800 cals 

Push workout 

Shoulders
Frontal raises -- 20, 15, 15
Upright rows -- 20, 15, 15
Shrugs -- 20, 15, 15
Seated laterals raises -- 20, 15, 15

Triceps
Rope -- 20, 15, 15
Triceps push downs -- 20, 15, 15
Reverse -- 20, 15, 15
Weighted dips -- 20, 20, 20

Chest
Smith machine press (incline) -- 20, 15, 15
Smith machine (flat) -- 20, 15, 15
Pec deck -- 20, 15, 15
 
Fasted cardio
7 kms -- 800 cals

Pull workout

Back
Lat pulldowns to the front wide grip 20, 15, 15
Seated rows wide grip 20, 15, 15

Lat pulldowns to the front narrow grip 20, 15, 15

Seated rows narrow grip 20, 15, 15

Weighted back extensions 20, 20, 20

Biceps

Curls 20, 20, 20

Hammer curls 20, 15, 15

Preacher's curls 20, 20, 20

Wrist curls 20, 15, 15


 

 
Fasted cardio
7 kms -- 800 cals

Legs

Squats -- 20, 20, 20, 20
Leg extensions -- 20, 20, 20
Seated leg curls -- 20, 20, 20
Leg press -- 20, 20, 20, 20
Hip adductors -- 20, 20, 20, 20
Hip abductors -- 20, 20, 20, 20

The inner compartment of the knee is quite sore.
 
Fasted cardio
7 kms -- 800 cals

Back
Lat pulldowns to the front wide grip 20, 15, 15
Seated rows wide grip 20, 15, 15
Lat pulldowns to the front narrow grip 20, 15, 15
Seated rows narrow grip 20, 15, 15
Weighted back extensions 20, 20, 20

Biceps

Curls 20, 20, 20
Hammer curls 20, 15, 15
Preacher's curls 30, 20, 20
Wrist curls 20, 15, 15
 
Everything in supersets to spice things up.
 
 
45 min arm bicycle (minimum resistance)

When I told the manager of the gym that he wouldn't see me for a month and why, he asked me "why don't you work out the next 3 days and then take a break?". He had a point and I did shoulders, back and triceps.

Military press -- 15, 15, 15
Frontal raises -- 15, 15, 15
Seated laterals -- 15, 15, 15
Shrugs -- 20, 20, 20

Seated rows (narrow) -- 15, 15, 15
Seated rows (wide) -- 15, 15, 15
Lat pulls (4 different grips) -- 3 sets of 15 of each
Weighted back extensions -- 20, 20, 20

Press downs -- 15, 15, 15
Reverse -- 15, 15, 15
Rope -- 15, 15, 15
Weighted dips -- 20, 20, 20

 
I did chest earlier.

Chest press (machine)
Normal grip -- 15, 15, 15
Close grip -- 15, 15, 15

Bench
Flat -- 15, 15, 15
Incline -- 15, 15, 15
Decline -- 15, 15, 15

Cable crossovers -- 15, 15, 15

Pec deck -- 15, 15, 15

30 min arm bicycle (min resistance)

 
 
I stopped posting my log here but I didn't stop working out.

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
 
 
 






Standing is the worst for me. Knee gets stiff and sore.

Fasted cardio 
10 kilometers 

Legs

Lunges 15, 15, 15, 15 (each leg)
Squats 20, 20, 20, 20
Leg extensions 15, 15, 15, 15
Leg curls 15, 15, 15, 15
Standing calves 20, 20, 20, 20

PM
5 kilometers

 
Work
Patrol 20 kilometers 

I'm tired and sore. I 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.

 
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