MG's rehab log

 






Fasted cardio
10.5 kilometers on the treadmill

Back/biceps

Deadlifts 15, 15, 15
One arm rows 15, 15, 15
Good mornings 15, 15, 15
Wide rows 15, 15, 15

Standing alternate biceps curls 15, 15, 15
Hammer curls 15, 15, 15
Seated db curls 15, 15, 15
Wrist curls 15, 15, 15
Concentration curls 15, 15, 15

Tomorrow will be tough (3 to 4 hours patrol). No weights until Monday.


 


 
Work
Patrol
21.91 kilometers

Abs 200 reps

Bilateral shin splints (so painful that I had to take breaks and stretch). This sucks.
I keep losing weight. I definitely need more vegan protein because my muscles have melted (I understand what a fellow mod at WCBB meant by muscle cannibalism).

 





 

 
Chiropractor worked on my neck, trap and shoulder yesterday. I have to take it easy for a few days.

Fasted cardio 
10 kilometers on the treadmill 

PM
Cardio 
6 kilometers 

Body weight exercises 

Walking lunges 20, 20, 20
Push ups 25, 25, 25
Dips 25, 25, 25
Squats 25, 25, 25
Assisted pull ups 15, 15, 15

Abs
200 reps

 
 




those walking lunges hurt my knee patella.






Fasted cardio 
Walk 
10 kilometers 

PM
5 kilometers 

Chest (light weights)

Chest press incline 15, 12, 10
Flyes 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10
Pullovers 15, 12, 10

Maybe it was a bit too early to lift but I had to give it a go.

 
AM

Fasted cardio 10 kilometers 

PM
7 kilometers 

Bis/tris in supersets

Standing biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
Overhead extensions 15, 12, 10
One arm concentration curls 15, 12, 10
Skull crushers 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20

 
GainTrain said:
Damn, that’s taking it easy? You’re a cardio beast! 17k? Damn, I’m lucky if I get that in two weeks. Killer work!
Click to expand...
Haha thank you @GainTrain

I love cardio, it makes me feel good 😊 







 





The chiropractor worked on my shoulder, neck and stomach again.

Fasted cardio 
12 kilometers on the treadmill 

Chest
Push ups 20, 20, 20
Incline press 15, 12, 10
Flys 15, 12, 10
Decline press 15, 12, 10
Decline press close grip 15, 12, 10
Pullovers 15, 12, 10

PM
Walk
4,18 kilometers 

I have decided to stop one of my volunteer jobs (the nursing) and do more hours as a security guard.


 
 
AM
Fasted cardio 
12 kilometers on the treadmill 

Legs
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Squats 20, 20, 20
Lunges 15, 12, 10 each leg
Standing calves 20, 20, 20

PM
Walk
6 kilometers 

I have shin splints again. Walking is painful.
 
 
AM
Fasted cardio 
12 kilometers on the treadmill 

Legs
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Squats 20, 20, 20
Lunges 15, 12, 10 each leg
Standing calves 20, 20, 20

PM
Walk
6 kilometers 

I have shin splints again. Walking is painful.
 
 
I wear a new pair of New Balance overpronator that I got from work last year (not expensive ones). I should go to a running centre again and get some advice on the appropriate shoes.

Fasted cardio 
14 kilometers on the treadmill 

Back
Wide rows 15, 12, 10
Deadlifts 15, 12, 10
Kneeling one arm rows 15, 12, 10
Bent over rows 15, 12, 10
Bend to opposite foot 15, 12, 10

 

 
Work
16 kilometers 

PM
Walk
7 kilometers 

Bis/tris (supersets)

Biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20
Concentration curls 15, 12, 10
Lying triceps extensions 15, 12, 10

I'm gonna take it easy this week-end.
Some gardening, a walk, the annual fair, a neighbourhood garden party 😎

 
GainTrain said:
Killin’ it MG! Love the log. I really ought to add wrist curls into my plan.
Click to expand...
Thank you @GainTrain

I'm wearing my calf sleeves today, that helps. But the ITBS sucks.

Work
20 kilometers 

Full body workout 

Chest
Floor presses 15, 12, 10
Flys 15, 12, 10

Back
Wide rows 15, 12, 10
One arm rows 15, 12, 10

Arms
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

Shoulders 
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10

Legs
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10

Abs
150 reps 

Walk 
4 kilometers
 
 
 


Fasted cardio 
12 kilometers treadmill 

PM
Walk
4,525 kilometers 

Wall push ups 20, 20, 20
Dips 20, 20, 20
Lunges 20, 15, 12
Prisoner squats 20, 20, 20
Standing calves 20, 20, 20

 
AM
Early morning walk to loosen up the back
4 kilometers 

Upper body workout 

Push ups 20, 20, 20
Bench presses 15, 12, 10
Floor db presses neutral grip 15, 12, 10

Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Shrugs 15, 12, 10

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
One arm concentration curls 15, 12, 10

Dips 15, 15, 15
One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Wide rows 15, 12, 10
One arm rows 15, 12, 10

PM
Work 
Patrol
20.83 kilometers 

 

 
Fasted cardio 
Treadmill 
12,5 kilometers 

Chest
Incline db chest presses close grip 15, 12, 10
Incline flys 15, 12, 10
Decline db presses neutral grip 15, 12, 10
Decline db presses normal grip 15, 12, 10
Pullovers 15, 12, 10

I have a scanner of the neck tomorrow and another of the head on Friday. My GP thinks that my migraines are caused by cervical issues.
 
 
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