millenium girl

Welcome to NL @waza52

I woke up at 4:30am and worked the shoulders. Frontal raises 15, 12, 10 Upright rows 15, 12, 10 Seated overhead presses 15, 12, 10 Bent over reverse flyes 15, 12, 10 Shrugs 15, 12, 10 External rotations 15, 15, 15 7AM Work Patrol 18,51 kilometers

Thank you @GainTrain Fasted cardio 60 min recumbent bike Followed by bis/tris in supersets Standing biceps curls 15, 12, 10 Triceps kickbacks 15, 12, 10 One arm concentration curls 15, 12, 10 One arm overhead extensions 15, 12, 10 Hammer curls 15, 12, 10 Dips 15, 15, 15 Wrist curls 15, 15, 15 Supinated biceps curls 15, 12, 10 Lying overhead extensions 15, 12, 10 PM Walk 6.5 kilometers

Thank you @GainTrain Fasted cardio 60 min recumbent bike Followed by bis/tris in supersets Standing biceps curls 15, 12, 10 Triceps kickbacks 15, 12, 10 One arm concentration curls 15, 12, 10 One arm overhead extensions 15, 12, 10 Hammer curls 15, 12, 10 Dips 15, 15, 15 Wrist curls 15, 15, 15 Supinated biceps curls 15, 12, 10 Lying overhead extensions 15, 12, 10 PM Walk 6.5 kilometers

AM Work Patrol 18.85 kilometers PM Bodyweight exercises Air squats 20, 15, 12 Lunges 20, 15, 12 Wall push ups 20, 15, 12 Dips 20, 15, 12 Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.

Fasted cardio 60 min recumbent bike Legs Plié squats 15, 15, 15 Abductors/adductors 15, 15, 15 One leg extensions 15, 12, 10 Standing leg curls 15, 12, 10 Standing calves 20, 20, 20 PM Walk 5 kilometers

AM Upper body workout Standing biceps curls 15, 12, 10 Sitting hammer curls 15, 12, 10 Wrist curls 20, 20, 20 Deadlifts 15, 12, 10 1 arm rows 15, 12, 10 Wide rows 15, 12, 10 Close grip bench press 15, 12, 10 Pullovers 15, 12, 10 Diamond push ups 15, 15, 15 Kickbacks 15, 12, 10 1 arm overhead extensions 15, 12, 10 Dips 15, 15, 15 Shrugs 20, 15, 12 Overhead presses 15, 12, 10 External rotations 20, 15, 12 PM Work Patrol 18.97 kilometers

Welcome @cakes95 Nice name

Welcome @pqbg2975

Welcome @Scueter

Welcome @Fac97

Thank you, you made my day

Haha, yes I work for the security. It is fun and good cardio. AM Cardio 45 min recumbant bike PM Walk 5 kilometers Shoulders/triceps in supersets Kettlebell swings 15, 12, 10 Kickbacks 15, 12, 10 Frontal raises 15, 12, 10 Overhead extensions 15, 12, 10 Shoulder presses 15, 12, 10 Skull crushers 15, 12, 10 External rotations 15, 12, 10 Dips 15, 15, 15

AM Work Patrol 15.9 kilometers PM Body weight exercises Push ups 20, 20, 20 Dips 20, 20, 20 Assisted pull ups 10, 10, 10 Abs 200 reps

Warm up 10 min stationary bike 15 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press Cool down 10 min stationary bike PM 15 min stationary bike

No weights today. Bad neck and knee pain. work 15 kilometers patrol

Fasted cardio 5 kilometers on the treadmill Bis/tris Alternate db curls 15, 15, 15 Dips 15, 15, 15, 15 One arm concentration curls 15, 12, 10 Lying overhead extensions 15, 15, 15 Hammer curls 15, 15, 15 Kickbacks 15, 15, 15 Wrist curls 15, 15, 15 Seated overhead extensions 15, 15, 15 Spider curls 15, 12, 10 PM Walk 5 kilometers

Yesterday was a 10 mile walk in the pouring rain (and lots of stairs). Today I only walked 5 kilometers. Chest/back Decline db press 15, 12, 10 Decline db press neutral grip 15, 12, 10 Pullovers 15, 15, 15 Incline db press 15, 12, 10 Incline db press 15, 12, 10 Romanian deadlifts 15, 12, 10 Wide rows 15, 12, 10 One arm rows 15, 12, 10

Welcome to NL @sep

Welcome @Mortify

Welcome to NL

I ran the children's protocol years ago but had to stop for health reasons.

Welcome to NL. Beware of @Francis "Frank" Castle

I had several handles when I first joined BB boards. Admins hated that, MG is my favourite