millenium girl

Fasted cardio 
6,02 kilometers treadmill 

Patrol #1
4,36 kilometers 

Post breakfast 
Indoor cycling 
45 minutes 

Biceps (under the physiotherapist's supervision)

Alternate biceps curls 3 sets of 10 (no pain)
Hammer curls 3 sets of 10 (no pain)
Wrist curls 3 sets of 10 (no pain)
Concentration curls 1 set of 10 (pain!)

The PT wanted me to do shoulders but even with 2 kg dumbbells the pain was so bad that he told me to stop and use half a kilo dumbbells....,

Fasted cardio 
10,32 kilometers treadmill 

Short patrol
3 kilometers 

Post breakfast 
Indoor cycling 
90 minutes 

PM
Treadmill 
3,01 kilometers 

I have zero energy left, bad headaches, a runny nose .....

Superfoods protein powder 

Powdered peanut butter

MCT oil

I usually mix all this with plant based Greek yoghurt or cottage cheese 

I bought a bench on Marketplace for 20€. A bargain!

Salt and carbs intake in balance should help you as well as natural diuretics (nothing harsh or there is a risk of rebound effect).

Welcome aboard @V.primal

You can start posting as soon as you have read the rules.

Fasted cardio 
10,08 kilometers treadmill 

Post breakfast 
Indoor cycle
90 min

PM
Outdoor walk
5,26 kilometers 

Treadmill 
5,01 kilometers

I have mostly cardio equipment (treadmill, recumbent bike) but also a bench, dumbbells (being injured I can't do anything but legs at the moment).

@a_ahmedThere are many bodyweight exercises that you can do. It's better than nothing.

Fasted cardio 
10,02 kilometers treadmill 

Patrol #1
3,05 kilometers 

Post breakfast 
Brisk walk (hilly)
5,10 kilometers 

Short walk (posting flyers)
3,64 kilometers 

Legs

Air squats 3 sets of 10
Side lunges 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 10
Leg extensions 3 sets of 10
Standing leg curls 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10

Abs
200 reps

Fasted cardio 
10,10 kilometers treadmill 

Patrol
3,32 kilometers 

Post breakfast 
7,02 kilometers treadmill 

PM
Legs

Squats 3 sets of 12
Lateral walks 3 sets of 12
Side lunges 3 sets of 12
Standing leg curls 3 sets of 12
Leg extensions 3 sets of 12
Standing calves 3 sets of 12
Abductors/adductors 3 sets of 12
Static lunges 3 sets of 12

Short walk
2,20 kilometers

Fasted cardio 
10,24 kilometers treadmill 

Short patrol (looking for Walter, one of my catsitter's missing cats)
2,09 km

Post breakfast 
Indoor cycle
45 minutes 

PM
Indoor cycle
50 minutes

I took it easy today 

Fasted cardio 
Indoor cycling 
1:40 hour

Post breakfast 
Treadmill 
7 kilometers 

PM
Indoor cycling 
35 minutes

Fasted cardio 
90 min recumbent bike 

Post breakfast 
45 min recumbent bike 

PM

Bodyweight exercises 
Low squats 3 sets of 10
Bent over press against wall 4 reps contracting for 10 sec in each rep
High plank 3 min
Dips 3 sets of 10
Push ups 3 sets of 10

Brisk walk 
4,5 kilometers 

Fasted cardio 
10 kilometers treadmill (9% incline)

Post breakfast 
6,5 kilometers treadmill (9% incline)

PM
Brisk walk 
4,5 kilometers

Fasted cardio 
10 kilometers treadmill (10% incline)

Post breakfast 
Brisk walk 
3 kilometers 

PM
Brisk walk 
3 kilometers 

Legs

Air squats 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Side lunges 3 sets of 10
Standing calves 3 sets of 10
Abductors/adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10

20 min recumbent bike

I slept only 4 hours (shoulder pain).

Fasted cardio 
10 kilometers treadmill (between 8 and 10% incline).

11am
Recumbent bike 30 min

Noon
Tramadol and nap

2:30pm
Walk
4 kilometers 

30 min recumbent bike 

Belgium is since noon in lockdown.

CT scan cancelled. Next session of shockwave therapy on Thursday.

Fasted cardio 
10 kilometers treadmill (10% incline)

Post breakfast 
45 min recumbent bike 

Bodyweight workout 
Prisoner squats 3 sets of 10
Push ups 3 sets of 10
Dips 3 sets of 10
Plank 3 minutes 
Lunges 3 sets of 10
Abs 200 reps

PM
4 kilometers brisk walk 

30 min recumbent bike

Fasted cardio 
10 kilometers treadmill (between 8 and 10% incline)

Post breakfast 
50 min recumbent bike 

Physio 
Shockwave therapy 

PM

Isometric workout

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

I was already wide awake at 2:30am. I didn't want to take another dose of Tramadol and Diazepam so I hopped on the treadmill and did 6,5 kilometers (10% incline).

Post breakfast
60 min recumbent bike

PM
Brisk walk
3 kilometers

Recumbent bike
20 minutes

My next physio session is tomorrow at 9:30am and my CT scan on the 17th if they don't cancel it due to the Corona virus.

Again a bad night because of the shoulder pain.

Fasted cardio 
10 kilometers treadmill (10% incline)

Post breakfast 
40 min recumbent bike 

PM
Brisk walk 
3,5 kilometers 

45 min recumbent bike 

Those exercises that the PT told me to do hurt so bad that I didn't sleep much (despite Tramadol).

Fasted cardio 
90 min recumbent bike 

PM
Brisk walk 4 kilometers 
40 min recumbent bike 

Legs

Prisoner squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Standing calves 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10
Static lunges 3 sets of 10

Watch your carbs and salt intake and you should be fine. Stay away from anything harsh like Furosemide (because of the rebound effect).

Welcome to NL @Wago0

Don't forget to read the rules (it keeps members out of trouble)