MG's rehab log

I woke up at 2:45 am and couldn't go back to sleep.

Fasted cardio 
10 kilometers treadmill 

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Calves 15, 15, 15
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Wall sits 5 min

I'm drained and I'm lift until next week.

 
That's a lot of cardio haha, I would be exhausted from all this cardio. I really need start doing some treadmill at the end of my workouts just to keep the heart pumping and happy. I must say, cardio is one of the thing I dislike the most. On the treadmill I prefer to do my cardio on an incline, I think every 15% of incline is burning almost double the calories, ever heard of this?

 
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MaskedMisery said:
That's a lot of cardio haha, I would be exhausted from all this cardio. I really need start doing some treadmill at the end of my workouts just to keep the heart pumping and happy. I must say, cardio is one of the thing I dislike the most. On the treadmill I prefer to do my cardio on an incline, I think every 15% of incline is burning almost double the calories, ever heard of this?
Click to expand...
Haha I'm a cardio addict. I get up early to get it done before anything else. It gives me the energy to complete the day. I used to do treadmill on a 15% incline before my total knee replacement. I should probably try again.

Work
15,02 kilometers 

Bis and tris (in supersets)

Biceps curls 10, 10, 10, 10
Overhead extensions 10, 10, 10, 10
One arm concentration curls 10, 10, 10, 10
Kickbacks 10, 10, 10, 10
Alternate biceps curls 10, 10, 10, 10
Dips 10, 10, 10, 10
Hammer curls 10, 10, 10, 10
Lying overhead extensions 10, 10, 10, 10

Arms are pumped!

 
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I too love cardio but I've been told by friends to lay off if I want to put on some muscle. It's difficult for me to pull back while doing it I go all out. Unfortunately for me I have a body type more built for endurance and I'm definitely a hard gainer. Nothing beats that high once you finish your cardio session! I'm sure you know what I mean. 

 
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@Svensson

I feel "high" after a good cardio session. At my age I'm not trying to put on muscle. Health is my priority.

@NorthernLifters and @Ryujiin

Thank you. I'm not a machine but I'm dedicated  🙂

Monday
5 kilometers warm up

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Standing calves 15, 15, 15
Wall sits 5 minutes

Yesterday 

5 kilometers warm up

Bis/tris/shoulders

Standing alternate biceps curls 10, 10, 10
Kickbacks 10, 10, 10
Kettlebell swings 10, 10, 10

Hammer curls 10, 10, 10
Overhead extensions 10, 10, 10
External rotations 10, 10, 10

Wrist curls 15, 15, 15
Lying overhead extensions 10, 10, 10
Shrugs 15, 15, 15

I'm taking it easy because I felt really tired last week.

Today



Fasted cardio 
1:15 hour recumbent bike 

Upper body workout 

Incline press 10, 10, 10
Incline press neutral grip 10, 10, 10
Pullovers 10, 10, 10

Seated press 10, 10, 10
Reverse flyes 10, 10, 10
Shrugs 10, 10, 10

Seated biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Wrist curls 10, 10, 10
Spider curls 10, 10, 10

Dips 10, 10, 10
Kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10

Narrow rows 10, 10, 10
Wide rows 10, 10, 10
One arm rows 10, 10, 10

Abs
200 reps

 
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millenium girl said:
@Svensson

I feel "high" after a good cardio session. At my age I'm not trying to put on muscle. Health is my priority.

@NorthernLifters and @Ryujiin

Thank you. I'm not a machine but I'm dedicated  🙂

Monday
5 kilometers warm up

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Standing calves 15, 15, 15
Wall sits 5 minutes

Yesterday 

5 kilometers warm up

Bis/tris/shoulders

Standing alternate biceps curls 10, 10, 10
Kickbacks 10, 10, 10
Kettlebell swings 10, 10, 10

Hammer curls 10, 10, 10
Overhead extensions 10, 10, 10
External rotations 10, 10, 10

Wrist curls 15, 15, 15
Lying overhead extensions 10, 10, 10
Shrugs 15, 15, 15

I'm taking it easy because I felt really tired last week.

Today



Fasted cardio 
1:15 hour recumbent bike 

Upper body workout 

Incline press 10, 10, 10
Incline press neutral grip 10, 10, 10
Pullovers 10, 10, 10

Seated press 10, 10, 10
Reverse flyes 10, 10, 10
Shrugs 10, 10, 10

Seated biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Wrist curls 10, 10, 10
Spider curls 10, 10, 10

Dips 10, 10, 10
Kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10

Narrow rows 10, 10, 10
Wide rows 10, 10, 10
One arm rows 10, 10, 10

Abs
200 reps
Click to expand...
Have you ever take a fit test? I bet all this cardio as pay off...

 
Jetpilot said:
Have you ever take a fit test? I bet all this cardio as pay off...
Click to expand...
No I never took one but I'm fitter than some people half my age 😉

Fasted cardio 
10 kilometers 

PM
Warm up 
5,7 kilometers 

Legs

Plié squats 10, 10, 10
Lateral walks 10, 10, 10
Static lunges 10, 10, 10
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Standing calves 20, 20, 20
Abductors/adductors 10, 10, 10
Wall sits 5 minutes

 
Fasted cardio 
10 kilometers treadmill (10% incline)

Full body workout 

Frontal raises 10, 10, 10
External rotations 10, 10, 10
Shrugs 10, 10, 10

Push ups 10, 10, 10
Chest press 10, 10, 10
Pullovers 10, 10, 10

Deadlifts 10, 10, 10
Wide rows 10, 10, 10
Narrow rows 10, 10, 10

Biceps curls 10, 10, 10
Spider curls 10, 10, 10
Wrist curls 10, 10, 10

Dips 10, 10, 10
Kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10

Squats 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10

PM
Walk
4,4 kilometers

 
Insomnia is getting worse. I slept 4:30 hours last night. I woke up at 2:30am and despite a lot of tossing and turning and Diazepam I couldn't go back to sleep.

Fasted cardio 
10 kilometers treadmill 

Upper body workout 

Incline chest presses 10, 10, 10
Decline press 10, 10, 10
Pullovers 10, 10, 10

Deadlifts 10, 10, 10
One arm rows 10, 10, 10
Wide rows 10, 10, 10

Shoulder presses 10, 10, 10
Reverse flyes 10, 10, 10
Shrugs 10, 10, 10

Alternate biceps curls 10, 10, 10
Spider curls 10, 10, 10
Hammer curls 10, 10, 10
Wrist curls 10, 10, 10

Kickbacks 10, 10, 10
Overhead extensions 10, 10, 10
Skull crushers 10, 10, 10

Abs
200 reps

PM
Walk 
4,5 kilometers

 
Fasted cardio

10 kilometers treadmill (12% incline)

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Standing calves 15, 15, 15

PM
Walk (ITBS is a bitch)
5,3 kilometers

Not feeling like doing anything ...

 
Fasted cardio 
1:15 hour recumbent bike 

Chest/shoulders/tris

Push ups 10, 10, 10
Floor presses
Flyes 10, 10, 10

Kettlebell swings 10, 10, 10
External rotations 10, 10, 10
Seated presses 10, 10, 10

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

Still not sleeping enough. And naps don't compensate the lack of sleep. Not sure I will keep working at the General Hospital.

 
Fasted cardio

10 kilometers on the treadmill (15% incline)

Full body workout

One arm lateral raises 12, 12, 12
Reverse flyes 12,12, 12
Seated presses 12, 12, 12

Incline presses 12,12, 12
Pullovers 12, 12, 12
Flys 12, 12, 12

Kickbacks 12, 12, 12
One arm overhead extensions 12, 12, 12

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

Deadlifts 12, 12, 12
Wide rows 12, 12, 12

Squats 12, 12, 12
Static lunges 12, 12, 12
Calves 20, 20, 20

Abs
200 reps

 
I took it easy today 

Fasted cardio 

13,2 kilometers treadmill (15% incline).
And a mega blister on my left heel.
 
 
 


Fasted cardio 
10 kilometers treadmill 

Legs
Squats 10, 10, 10
Side lunges 10, 10, 10
Static lunges 10, 10, 10
Standing calves 10, 10, 10
One leg extensions 10, 10, 10
standing leg curls 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10

 
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