millenium girl

6 am -- 30 min fasted cardio, 350 cals burnt 9 am -- circuit training Chest press, pec deck - 3 sets of 15, 12, 10 reps Seated rows, back extensions - 3 sets of 15, 12, 10 reps Seated lateral raises, seated press (Smith Machine) - 3 sets of 15, 12, 10 reps Biceps curls, hammer curls, wrist curls - 3 sets of 15 reps Triceps pressdowns, triceps dips - 3 sets of 15, 12, 10 reps Leg extensions - low weight, high reps, working on the ROM Leg curls - idem Leg presses - idem 3PM 30 minutes cardio (treadmill), 350 cals burnt

I get up, do fasted cardio. And I do another cardio session around 3pm. I want to burn as many calories as I can and also keep moving because of the knee. After surgery I had to learn walking again. Physio told me to use the treadmill and when I said that I already did he asked me if I was running. I told him that I'm not ready to run yet. One step at a time. After all having a TKR is like a double amputation. Everything has to "work" again. I wish I was the Six Million Dollar Man but I'm not, rehab is long and tough.

Fasted cardio -- 30 min 15% incline! speed between 5.5 (warm up) and 6.2 km/h, 356 calories shoulders/arms seated lateral raises (machine) 15, 12, 12, 10 kettlebell swings 15, 12, 10 frontal raises 15, 12, 10 smith machine presses 15, 12, 10 shrugs 15, 12, 10 upright rows 15, 12, 10 hammer curls 15, 12, 10 wrist curls 15, 12, 10 biceps curls 15, 12, 10 Preacher's curls 30, 20, 15 Triceps pressdowns 15, 12, 10 Triceps reverse 15, 12, 10 Rope 15, 12, 10 Everything back to back Cardio -- 30 min between 5.5 and 6 km/h - 15% incline, 350 cals

As you probably know I had major surgery early July (TKR) and rehab was much longer than I thought. I still can't do weighted squats or anything of the kind. I do isolate legs twice a week but work on ROM every day (breaking scar tissue is a pain). Fasted cardio -- 30 min (6 km/h, 15% incline, 356 cals) Today was chest and back day Lat pulldowns (wide grip) 15, 12, 10 - max weight Lat pulldowns (narrow grip) 15, 12, 10 Seated rows 15, 12, 10 Back extensions 20, 15, 12 Chest press (machine) 15, 12, 10 Smith machine (flat) 15, 12, 10 Smith machine (incline) 15, 12, 10 Pec deck 15, 12, 10 Declime press 15, 12, 10 Everything back to back, no rest between sets. 3PM 30 min cardio (6 km/h, 15% incline, 350 cals)

ARUSH is a big tease

Lemme be the first to welcome you to NL. You will see familiar faces here I'm sure. Take a minute to read the rules and enjoy the board

I like logs. Following yours Frank!

Welcome to NL

Nice to meet you

I use machines because of a former rotator cuff injury that never healed properly.

Some guys at my gym do shoulders and legs together.

Welcome to the NL community

Now I understand why your handle is funnyman

A hairy body turns me off

Haha I was gonna ask the same question. I will be following this log for sure.

ARUSH, so happy you decided to join NL. This is a great community. Guys, ARUSH used to be admin at another board. He is good people ?

Monday - Chest/back Tuesday - shoulders and arms Wednesday - Rest Thursday - as Monday Friday - as Tuesday 3 sets of 10 to 15 reps, 3 to 4 exercises per muscle, everything back to back. I do a bit of legs every afternoon because I still revalidatie from a TKR. I do fasted cardio every morning (30 min) and afternoon (30 min)

It helps fight nausea.

For what it's worth I like nice guys. Of course I prefer them to be lean and muscular but how they act is just as important. Some of my X's were very muscular but also total jerks.

I couldn't agree more. Life is too short to jeopardize our health.

Welcome to NL. Don't forget to read the rules ......

Definitely following your log Talon You know about my knee replacement. I started doing squats but couldn't go to parallel yet, so I do the leg press instead but without locking my knees (I used to in the past but it is not a good idea).

Nice toque! I'm always cold. Do you guys ship international? Sweatshirts would be nice Mr Jake

I'm sure you all read about this but I thought we should all remember what a great bodybuilder he is/was ..... Ronnie Coleman might never walk again. Pushing your body to the limits has its consequences. On one hand you may be able to create an unrivaled physique for the masses to look upon with awe and envy. You may be able to truly change the course of history with your well crafted physique through constant training and consistency. On the other hand, you may do irreparable damage to your body that simply can’t be fixed. Ronnie Coleman was able to do both. The eight time Olympia champion truly changed the bodybuilding game by building such a massive physique that no one was able to duplicate his accomplishment. Try as they might, nearly every bodybuilder Coleman faced in his career couldn’t match his incredible size and musculature. That said, Ronnie Coleman is now paying the price for pushing his body to a point of no return. The multitude of surgeries the former Olympia king has underwent is staggering, the results of which may have taken away his ability to walk under his own power. In recent interviews with Muscular Development, Ronnie Coleman has stated that he may never walk again due to the mishaps from his numerous surgeries. When asked whether he would be able to walk under his own power again, Ronnie Coleman didn’t sound all that confident. The Generation Iron team are sending our prayers to Ronnie Coleman in hopes that he makes a full recovery and is able to one day walk again.

That could get you banned from other boards. Pm's are not safe for transactions, you should know that folks. Pm'ing people to sell stuff/extra's shouldn't occur either. And not trying to hijack Talon's thread but other things should,be avoided, inviting people to other boards being one of them.