MG's rehab log

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

 
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 

 
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.


 
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

 
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

 
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.

 
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

 
Fasted cardio 
10 kilometers treadmill (9% incline)

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

PM
Brisk walk 
4,5 kilometers

 
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 

 
I took it easy today 

Fasted cardio 
Indoor cycling 
1:40 hour

Post breakfast 
Treadmill 
7 kilometers 

PM
Indoor cycling 
35 minutes

 
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

 
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 
8,02 kilometers treadmill 

Post breakfast 

Outdoor walk (looking for cats)
4,08 kilometers 

Treadmill 
7,02 kilometers 

PM
40 min recumbent bike
 
 
 





 





Tramadol Retard interferes with my sleep. I slept only 5 hours last night.

Fasted cardio
10,2 kilometers treadmill

1st (cat) patrol
3,74 kilometers

Post breakfast
Indoor cycling
90 minutes

PM
Second (cat) patrol
3,55 kilometers

I'll have another physiotherapy session tomorrow because I still can't lift my arm.

 
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 
10,08 kilometers treadmill 

Post breakfast 
Indoor cycle
90 min

PM
Outdoor walk
5,26 kilometers 

Treadmill 
5,01 kilometers

 
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 .....

 
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 
8,35 kilometers treadmill 

Patrol #1
3,15 kilometers 

Post breakfast 
Brisk walk
5,29 kilometers 

PM
Patrol #2
3,53 kilometers 

Isometric exercises 

Wall sits 3 minutes 
Low plank 3 minutes 
Bent over press against wall
Triceps extensions against wall
Prayer pose
Self arm wrestling 

I feel fat. I have been overindulging in carbs (bread, crackers and Oreos). I also have to eat less dairy because it makes me soft and I hate it 
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