MG's rehab log

Haha, yes I work for the security. It is fun and good cardio.
 
AM
Cardio 
45 min recumbant bike

PM
Walk
5 kilometers 

Shoulders/triceps in supersets

Kettlebell swings 15, 12, 10
Kickbacks 15, 12, 10
Frontal raises 15, 12, 10
Overhead extensions 15, 12, 10
Shoulder presses 15, 12, 10
Skull crushers 15, 12, 10
External rotations 15, 12, 10
Dips 15, 15, 15
 
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AM
Upper body workout 

Standing biceps curls 15, 12, 10
Sitting hammer curls 15, 12, 10
Wrist curls 20, 20, 20

Deadlifts 15, 12, 10
1 arm rows 15, 12, 10
Wide rows 15, 12, 10

Close grip bench press 15, 12, 10
Pullovers 15, 12, 10
Diamond push ups 15, 15, 15

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

Shrugs 20, 15, 12
Overhead presses 15, 12, 10
External rotations 20, 15, 12

PM
Work 
Patrol
18.97 kilometers

 
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Fasted cardio
60 min recumbent bike 

Legs

Plié squats 15, 15, 15
Abductors/adductors 15, 15, 15
One leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Standing calves 20, 20, 20

PM
Walk 
5 kilometers
 
 
AM
Work
Patrol
18.85 kilometers

PM
Bodyweight exercises

Air squats 20, 15, 12
Lunges 20, 15, 12
Wall push ups 20, 15, 12
Dips 20, 15, 12

Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.

 
GainTrain said:
Hope the neck and back pain gets better.

Love it MG! Your dedication is inspirational. 💪🏻
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Thank you @GainTrain 🙂

Fasted cardio 
60 min recumbent bike 

Followed by bis/tris in supersets

Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10

PM
Walk 
6.5 kilometers

 
GainTrain said:
Hope the neck and back pain gets better.

Love it MG! Your dedication is inspirational. 💪🏻
Click to expand...
Thank you @GainTrain 🙂

Fasted cardio 
60 min recumbent bike 

Followed by bis/tris in supersets

Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10

PM
Walk 
6.5 kilometers

 
I woke up at 4:30am and worked the shoulders.

Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Seated overhead presses 15, 12, 10
Bent over reverse flyes 15, 12, 10
Shrugs 15, 12, 10
External rotations 15, 15, 15

7AM
Work
Patrol 
18,51 kilometers

 
Upper body workout 

Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10

Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15

Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10

Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10

Abs 200 reps

Work
Patrol 14,93 kilometers

 
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Fasted cardio 
7,5 kilometers 

Legs

Plié squats 20, 15, 12
Leg extensions 15, 12, 10
Lying leg curls 15, 12, 10
Seated calves 20, 20, 20
Abductors 20, 15, 20
Adductors 20, 15, 20

PM
Walk
3,5 kilometers

 
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Fasted cardio 
10 kilometers on the treadmill 

15 rounds of 10 reps of

Goblet squats 
Romanian deadlifts 
Dumbbell rows 
Chest presses
Shoulder presses
 
 
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I have another issue to deal with. Around noon
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.

Fasted cardio 
12,2 kilometers on the treadmill 

Lower body workout 
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15

 
Cardio 

13,6 kilometers 

Lower body workout 
Squats 15, 12, 10
Side lunges 15, 12, 10
Single leg extensions 15, 12, 10
Single leg curls 15, 12, 10
Toe raises 20, 20, 20
Lateral walks 15, 12, 10
Static lunges 15, 12, 10

 
Last edited by a moderator:
Fasted cardio 
10 kilometers on the treadmill 

Upper body workout (light dumbbells because of the injury)

Kettlebell swings 12, 12, 12
Frontal raises 12, 12, 12
Seated presses 12, 12, 12

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

Dips 15, 15, 15
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

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

Floor presses 12, 12, 12
Presses neutral grip 12, 12, 12
Pullovers 12, 12, 12

Wrist is sore.

 
Fasted cardio 
10 kilometers on the treadmill 

Legs
Plié squats 15, 15, 15
Side lunges 15, 12, 10
Lateral walks 15, 12, 10
Static lunges 15, 12, 10
Single leg extensions 15, 12, 10
Single leg curls 15, 12, 10
Standing calves 20, 20, 20
Wall sits 5 minutes

 
Chest/shoulders/tris

Diamond push ups 12, 12, 12
Incline press neutral grip 12, 12, 12
Pullovers 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12

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

No lifting until Monday. I need to burn calories and will keep doing cardio though.

 
I woke up at 3:15am (bad stomach pain) and couldn't go back to sleep.
I hopped on the treadmill and did 10 kilometers fasted cardio.

 
Upper body workout 

Kettlebell swings 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12

Romanian deadlifts 12, 12, 12
One arm rows 12, 12, 12

Seated biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12

Triceps kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12
Lying overhead extensions 12, 12, 12

Chest press neutral grip 12, 12, 12
Incline flyes 12, 12, 12
Decline press 12, 12, 12

Work 
Patrol 
17,9 kilometers

 
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