MG's rehab log

Before breakfast 
Chest

Flyes 15, 15, 15
Chest press neutral grip 15, 15, 15
Pullovers 15, 15, 15
Chest press close grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Work
20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins.
 
Fasted cardio 
14,8 kilometers 

PM
Biceps/triceps 

Incline biceps curls 15, 15, 15
One arm concentration curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 20, 20, 20
Standing alternate biceps curls 15, 15, 15

Dips 20, 20, 20, 20
One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Bent over one arm triceps extensions 15, 15, 15

 
Fasted cardio (4:30 am)
7 kilometers 

Work 
(Nursing)

7,2 kilometers 

PM
Shoulders 

Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Seated presses 15, 15, 15
One arm lateral raises 15, 15, 15
Upright rows 15, 15, 15
Shrugs 20, 20, 20

Abs
250 reps

We're not used to temperatures of 39 degrees Celsius (and a high humidity). The hospital allowed us to wear a t-shirt of the clinic, we got plenty of water, fruit and an ice cream.

 
Fasted cardio 
11,7 kilometers 

Legs

Squats 20, 20, 20
Lunges 120 (60 each leg)
Standing leg curls 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20

Tomorrow I'll do my cardio at work (patrolling the hospital grounds). Tough enough for my lower back and ITBS.

 
Light fasted cardio 
3.10 miles treadmill 

Chest

Push ups 20, 20, 20
Decline press 15, 15, 15
Incline press 15, 15, 15
Decline press neutral grip 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15

Light breakfast 
Apple, soy yogurt with superfoods 

Work
Patrol
11.40 miles

 
 
The weather has been really hot and humid here the last few weeks and I only got 5 hours sleep every night. I'm super tired.

Fasted cardio 
Walk
6.46 mi

Arms

Standing biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 20, 20, 20
Dips 20, 20, 20
One arm concentration curls 15, 15, 15
Lying triceps extensions 15, 15, 15
Seated curls 15, 15, 15
Wrist curls 20, 20, 20

PM
Walk
4 mi
 
 






I have bad leg/calf cramps.

Fasted cardio 
3.4 mi (looking for a missing cat)

Work
13 mi

Shoulders 

Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Lateral raises 15, 15, 15
Seated presses 15, 15, 15
Shrugs 15, 15, 15

 
Better but tired. I have lost weight too (as you can see I do quite a lot of cardio). I still try to follow a low carb diet. I have a bad gastritis and take Ranitidine (150mg twice a day).

Thursday August 1st
Fasted cardio 
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg 
Calves 20, 20, 20

PM
Walk 3 mi

Back 
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.

 
 
Work

14.85 mi (I hope you guys appreciate my effort to talk in miles and not in kilometers anymore lol).

It's all I did. My hamstrings were stiff (I forgot to stretch...).
 

 
Saturday--14,32 kilometers 
Sunday--16,58 kilometers 

Tomorrow will be tough because I will patrol the hospital grounds for 3 to 4 hours. I will try and take a couple of breaks and stretch my legs.

 
Fasted workout 
Chest

Push ups 20, 20, 20
Dumbbell presses decline 15, 15, 15
Decline flys 15, 15, 15
Dumbbell presses decline neutral grip 15, 15, 15
Dumbbell presses incline 15, 15, 15
Incline flys 15, 15, 15
Dumbbell presses incline neutral grip 15, 15, 15
Pullovers 15, 15, 15

Work
Patrol
22.7 kilometers 

I'm tired .... glad I have tomorrow off.

 
Fasted cardio 
10 kilometers 

Arms

Alternate biceps curls 15, 15, 15
Crossbody curls 15, 15, 15
Seated hammer curls 15, 15, 15
Seated biceps curls 15, 15, 15
Wrist curls 20, 20, 20
One arm concentration curls 15, 15, 15

Dips 20, 20, 20
Bent over triceps kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 15, 15

PM
8 kilometers 

I work tomorrow (nursing job). It won't be a long distance but my back and legs will be sore. I will wear my MBT shoes.

 
CapeBretonDadBod said:
Good job MG your killing it !
Click to expand...
Thank you! I work out around injuries and two major surgeries. I'm also older than most here. Sometimes I'm very tired but I force myself and train anyway.


Fasted workout 
Shoulders 

Seated db press 15, 15, 15
Shrugs 15, 15, 15
Reverse flys 15, 15, 15
Frontal raises 15, 15, 15
External rotations 15, 15, 15
Upright rows 15, 15, 15

I missed the first bus to work this morning and instead of just waiting at the bus stop, I walked 6 kilometers.

Work 
10 kilometers 

PM
4 kilometers to loosen up the calves

Still tired but sleeping better.
 
  • Like
Reactions: ARUSH
 











 
I want to burn as many calories as I can. I feel fat/bloated. I'm addicted to cardio.

Fasted back workout 

Assisted pull ups 10, 10, 10
Wide rows 15, 15, 15
One arm rows 15, 15, 15
Romanian deadlifts 15, 15, 15
Narrow rows 15, 15, 15

Work 
Patrol
22 kilometers 

PM
25 min recumbent bike (since I was told that it would help relieve ITBS).

I won't be as active this week-end. Too many chores.



 









 








 







Page 497 of 497












 
Last edited by a moderator:
ARUSH said:
You need a break once in a while hun.   
Click to expand...
Yes I know. I will take days off in September while I'm in London.

AM
Chest 

Pullovers 15, 15, 15
Incline db press 15, 15, 15
Incline db press neutral grip 15, 15, 15
Flys 15, 15, 15
Decline db press 15, 15, 15
Decline db press neutral grip 15, 15, 15
Wall push ups 20, 20, 20, 20

PM
Work 
Patrol
21.5 kilometers

 
 




 
 






I wish I could just sit down and be normal but I'm so scared of putting on weight that I keep going no matter what.

Fasted cardio - treadmill 
8 kilometers 

Shoulders/triceps 

Dips 20, 20, 20
Frontal raises 15, 15, 15
Bent over kickbacks 15, 15, 15
Reverse flyes 15, 15, 15
One arm overhead extensions 15, 15, 15
Upright rows 15, 15, 15
Lying triceps extensions 15, 15, 15
Shrugs 15, 15, 15

10:00
4 kilometers 

PM
4 kilometers 
 

 
Fasted cardio 
10 kilometers on the treadmill 

PM
5 kilometers 

Legs

Squats 20, 20, 20
Lunges 20, 20, 20 each leg 
Standing calves 20, 20, 20
Leg extensions 20, 20, 20 each leg
Standing leg curls 20, 20, 20 each leg

I have a headache and some tingling in the left hand. Not to mention shin splints also left.

 
You must log in or register to reply here.
Top Bottom
Back