MG's rehab log

GainTrain said:
Hopefully it’s something they can fix easily for you. Migraines... yikes.

Hang in there! And damn, your a cardio beast!!
Click to expand...
Thank you @GainTrain 🙂

I'm addicted to cardio lol 😂 

The CT scan is done, let's hope it doesn't show anything bad. I'm stressed out.

I took it easy today.

Cardio only
Treadmill 
10 kilometers 

PM
Walk
4 kilometers

 
 




Fasted cardio at 4am to loosen up back and knee
5 kilometers on the treadmill

Upper body workout

Chest
Push ups 20, 20, 20, 20
Floor presses 15, 12, 10

Shoulders
Kettlebell swings 15, 12, 10
Lateral raises 15, 12, 10

Back
T-bar rows 15, 12, 10
One arm rows 15, 12, 10

Biceps
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10

Triceps
Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Work
Patrol
20 kilometers

Not sure what I'm gonna do this weekend. I still fight that damn ITBS and the neck issues. Being old sucks.

 
All I did this weekend was cardio, 10 kilometers on Saturday and 15 yesterday .

Today

Upper body workout 

Incline db presses 15, 15, 15
Incline flys 15, 15, 15
Push ups 20, 20, 20

Seated presses 15, 15, 15
Frontal raises 15, 12, 10
Reverse flys 15, 15, 15

Romanian deadlifts 15, 12, 10
One arm rows 15, 15, 15

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
One arm concentration curls 10, 10, 10

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

 
 


I took it easy again.

Fasted cardio 
10 kilometers on the treadmill 

Legs
Squats 15, 15, 15
Standing calves 20, 20, 20
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Abductors/adductors 15, 12, 10

PM
Walk
4,41 kilometers 

I had another session with the chiropractor but I'm still in pain.

 
Fasted cardio 
10 kilometers (walk)

Upper body workout 

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
Wrist curls 15, 15, 15

Dips 20, 20, 20
Kickbacks 15, 12, 10
One arm overhead extensions 15, 15, 15

Incline press 15, 12, 10
Decline press 15, 12, 10
Wall push ups 15, 15, 15

Wide rows 15, 12, 10
Stiff legged deadlifts 15, 12, 10
One arm rows 15, 12, 10

Kettlebell swings 15, 12, 10
Reverse flys 15, 12, 10
Upright rows 15, 12, 10

PM
7,27 kilometers

 
Fasted cardio 
12 kilometers 

Legs
Abductors/adductors 20, 20, 20
Air squats 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20
Standing leg curls 20, 20, 20

Bionic knee is a bit sore.

 
Fasted cardio 
90 min recumbent bike

Full body workout 

Romanian deadlifts 15, 15, 15
Wide rows 15, 15, 15
Narrow rows 15, 15, 15

Incline flys 15, 15, 15
Chest press (db) 15, 15, 15
Pullovers 15, 15, 15

Seated presses 15, 15, 15
Reverse flyes 15, 15, 15
One arm lateral raises 15, 15, 15
External rotations 15, 15, 15

Alternate db curls 15, 15, 15
Hammer curls 15, 15, 15
One arm concentration curls 15, 12, 10

Triceps kickbacks 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 12, 10

Squats 15, 15, 15
Abductors/adductors 15, 15, 15
Leg extensions 20, 15, 12
Leg curls 20, 15, 12
Calves 20, 20, 20

Abs
200 reps 

Pump was great!

PM
Work 
Patrol 
15 kilometers

 
Fasted cardio 
10 kilometers on the treadmill 

5 rounds of 10 reps of the following exercises 

Goblet squats 
Stiff legged deadlifts 
Dumbbell rows
Chest press
Shoulder press

PM
Legs

Air squats 15, 15, 15
Lunges 15, 15, 15
Leg extensions 15, 15, 15
Leg curls 15, 15, 15
Calves 15, 15, 15
Abductors/adductors 15, 12, 10

 
Talon said:
Wow you are a beast.  Amazing mg keep it going 
Click to expand...
Thank you @Talon.

The neck pain is really annoying. I might buy a new pillow but I'm not sure it will help.



Fasted cardio 
10 kilometers on the treadmill 

Walking lunges
Dumbbell rows
Db chest press
Shoulder press
Supinated biceps curls 
Tricep extensions 

3 sets of 8 to 12 reps.

 
Knee is super angry (I shouldn't have done walking lunges).

Today was work only. Patrol of 20,3 kilometers.
No leg workout until next week (I have a 10 mile walk on Sunday).

 
45 min recumbent bike 

Upper body workout 

Decline dumbbell presses 
Decline flys

Frontal raises
Reverse flys
External rotations 

Wide rows 
One arm rows 

Lying triceps extensions 
Kickbacks

Seated biceps curls 
Seated hammer curls 

3 sets of 15 reps

 
Yesterday was a 10 mile walk in the pouring rain (and lots of stairs).

Today I only walked 5 kilometers.

Chest/back

Decline db press 15, 12, 10
Decline db press neutral grip 15, 12, 10
Pullovers 15, 15, 15
Incline db press 15, 12, 10
Incline db press 15, 12, 10

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

 
Fasted cardio 
5 kilometers on the treadmill 

Bis/tris

Alternate db curls 15, 15, 15
Dips 15, 15, 15, 15
One arm concentration curls 15, 12, 10
Lying overhead extensions 15, 15, 15
Hammer curls 15, 15, 15
Kickbacks 15, 15, 15
Wrist curls 15, 15, 15
Seated overhead extensions 15, 15, 15
Spider curls 15, 12, 10

PM
Walk
5 kilometers

 
Warm up
10 min stationary bike

15 rounds of 10 reps of

Goblet squats 
Romanian deadlifts 
Dumbbell rows 
Chest press
Shoulder press

Cool down 
10 min stationary bike 

PM
15 min stationary bike

 
AM
Work
Patrol
15.9 kilometers 

PM
Body weight exercises

Push ups 20, 20, 20
Dips 20, 20, 20
Assisted pull ups 10, 10, 10
Abs 200 reps
 
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