MG's rehab log

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.

 
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Noticed you started doing treadmill in an incline!! How do you like it? I can't do it without an incline now that I started! 

Also yes, burning all those calories all in one go may make you hungry as hell lol. But I still think it would be better to do it all at once rather than 2x a day, but that's me haha and I don't like cardio that much. There are also researches that were done that proved fasted vs non-fasted cardio did not affect calories burned and fat burned over time. I believe Greg Doucette made a video about that not long ago on youtube, something you might want to try out! 🙂

 
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MaskedMisery said:
Noticed you started doing treadmill in an incline!! How do you like it? I can't do it without an incline now that I started! 

Also yes, burning all those calories all in one go may make you hungry as hell lol. But I still think it would be better to do it all at once rather than 2x a day, but that's me haha and I don't like cardio that much. There are also researches that were done that proved fasted vs non-fasted cardio did not affect calories burned and fat burned over time. I believe Greg Doucette made a video about that not long ago on youtube, something you might want to try out! 🙂
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Nobody likes cardio but it's not only burning calories  it's good for the heart which is a muscle after all.

What I like about fasted cardio is that nothing gets in the way. What's done is done. It has been my routine for years.

I think I read that when you do cardio first thing in the morning your metabolism stays high all day which helps burning calories like a furnace if you see what I mean.

And yes, I like doing treadmill in an incline but I wonder if it's not responsible for the ITBS pain. We'll see.

Cardio only day

Fasted cardio 
10 kilometers treadmill (15% incline)

PM
Walk
6,5 kilometers

 
Last edited by a moderator:
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

 
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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

 
Wild. What's your resting heart rate sitting at with all this cardio tuning your heart like a fine engine. 55-60BPM?

Your an inspiration. 

 
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Ryujiin said:
Wild. What's your resting heart rate sitting at with all this cardio tuning your heart like a fine engine. 55-60BPM?

Your an inspiration. 
Click to expand...
52-58 most of the time.





 




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

 
Saturday

Fasted cardio
11 kilometers treadmill

PM
5,8 kilometers treadmill

Sunday 

Fasted cardio
10,8 kilometers treadmill

PM
5,3 kilometers treadmilL

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

 
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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

 
millenium girl said:
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"
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I think this GP is "challenged".  I have an office job - basically sit on my ass all day - and if I have an errand to run here and there and go for a short walk to the sandwich shop at lunch, my smart watch tells me I can easily walk more than 10k per day.  Walking 10k per day is not a big deal unless there's another reason for this.

See a sports doc, they should be able to help much more than a GP.

A GP once told my brother "You do realize of course, that as soon as you stop lifting weights, all your muscle will turn to fat."  He laughed and said "You're fired."

 
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@BobTheOldLifter I have had many overuse injuries over the years. I have a high tolerance to pain and keep working out no matter what. I had a knee replacement in July 2018. 

Fasted cardio 
9 kilometers treadmill (15% incline)

PM
Walk
8,2 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 and 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.

 
Fasted cardio 
9 kilometers treadmill 

Mid morning 
1 hour recumbent bike 

PM
10 min stepper 
9 kilometers treadmill

 
Fasted cardio 
8 kilometers treadmill (10% incline)

Mid morning 
5 kilometers treadmill (10% incline)

PM
4,3 kilometers walk

 
Fasted cardio at 3am (insomnia sucks)
9 kilometers treadmill (10% incline)

Mid morning
3 kilometers treadmill (12% incline)

PM
Brisk walk
4,3 kilometers

I bought Asics socks online. I hope they will be delivered tomorrow because those blisters are a real pain.

 
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