BodyTechPharma Posted February 15, 2020 Share Posted February 15, 2020 Hey MG Do you use any vitamins or health supplements on your rehab. 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 16, 2020 Author Share Posted February 16, 2020 Fasted cardio Recumbent bike 45 min Post breakfast Patrol #1 5,5 kilometers Treadmill 5 kilometers (12% incline) PM Patrol #2 5,95 kilometers Recumbent bike 45 minutes Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 17, 2020 Author Share Posted February 17, 2020 On 2/15/2020 at 9:05 PM, BodyTechPharma said: Hey MG Do you use any vitamins or health supplements on your rehab. Sorry @BodyTechPharma I missed your post. I take Vit C, D, Befact Forte (B Complex), DIM. Fasted cardio Patrol #1 5,5 kilometers Post breakfast 45 min recumbent bike Arms Biceps curls 3 sets of 10 Hammer curls 3 sets of 10 Wrist curls 3 sets of 10 One arm concentration curls 3 sets of 10 Triceps kickbacks 3 sets of 10 One arm overhead extensions 3 sets of 10 Lying overhead extensions 3 sets of 10 PM Patrol #2 3,5 kilometers Recumbent bike 20 minutes Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 18, 2020 Author Share Posted February 18, 2020 Fasted cardio 3,5 kilometers treadmill Patrol #1 3,8 kilometers Post breakfast 30 min recumbent bike PM Patrol #2 3,5 kilometers Light chest workout Push ups 3 sets of 10 (I had to change the position of my hands to work out around the pain) Pullovers 3 sets of 10 Db press 3 sets of 10 Db press neutral grip 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 20, 2020 Author Share Posted February 20, 2020 Fasted cardio 5 kilometers treadmill (12% incline) Patrol #1 Brisk walk 3,5 kilometers Post breakfast Patrol #2 Brisk walk 3,5 kilometers Recumbent bike 30 min Isometric workout 4 reps of each exercise below, contracting for 10 seconds in each rep. Bent-over press against wall Prayer pose High plank Self-arm wrestling (each side) Triceps extension against wall Low plank Low squat Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 21, 2020 Author Share Posted February 21, 2020 I had trouble falling asleep last night. I went to bed at 9:30 and didn't sleep until 11:15pm (after taking 10mg Diazepam). Fasted cardio 45 min recumbent bike Post breakfast Patrol #1 3,5 kilometers 11:00am 60 min recumbent bike PM Brisk walk 4,5 kilometers Legs Air squats 3 sets of 10 Leg extensions 3 sets of 10 Leg curls 3 sets of 10 Lateral walks 3 sets of 10 Static lunges 3 sets of 10 Abductors 3 sets of 10 Adductors 3 sets of 10 Standing calves 3 sets of 10 Side lunges 3 sets of 10 Recumbent bike 20 minutes Patrol #2 3,5 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 22, 2020 Author Share Posted February 22, 2020 Fasted cardio 60 min recumbent bike Post breakfast Patrol #1 5 kilometers PM Recumbent bike 20 min recumbent bike Patrol #2 3,5 kilometers 30 min recumbent bike Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 23, 2020 Author Share Posted February 23, 2020 Fasted cardio 5 kilometers treadmill (12% incline) Patrol #1 Brisk walk 3,5 kilometers Post breakfast Recumbent bike 30 min PM Isometric workout 4 reps of each exercise below, contracting for 10 seconds in each rep. Bent-over press against wall Prayer pose High plank Self-arm wrestling (each side) Triceps extension against wall Low plank Low squat Patrol #2 3,5 kilometers Recumbent bike 30 minutes Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 24, 2020 Author Share Posted February 24, 2020 Fasted cardio Patrol #1 Brisk walk 5 kilometers Post breakfast 45 min recumbent bike 11:00 Arms Standing biceps curls 3 sets of 12 One arm overhead extensions 3 sets of 12 Hammer curls 3 sets of 12 Kickbacks 3 sets of 12 Spider curls 3 sets of 12 Dips 3 sets of 12 Lying overhead extensions 3 sets of 12 Wrist curls 3 sets of 12 One arm concentration curls 3 sets of 12 PM Patrol #2 5 kilometers Recumbent bike 30 minutes Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 25, 2020 Share Posted February 25, 2020 On 2/24/2020 at 1:20 AM, millenium girl said: Self-arm wrestling (each side) This sounds interesting. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 26, 2020 Author Share Posted February 26, 2020 On 2/25/2020 at 3:04 AM, Ryujiin said: This sounds interesting. I googled Best isometric workout and found these exercises. I prefer lifting of course but I had to take it easy because of the rotator cuff injury so I said "why not?". Fasted cardio Patrol #1 5 kilometers (in the snow) Post breakfast 60 min recumbent bike PM Patrol #2 5 kilometers Back Deadlifts 3 sets of 12 Wide rows 3 sets of 12 Narrow rows 3 sets of 12 One arm rows 3 sets of 12 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted February 27, 2020 Author Share Posted February 27, 2020 Fasted cardio Brisk walk (patrol #1) 5 kilometers Post breakfast 45 min recumbent bike PM Brisk walk (Patrol #2) 3,5 kilometers 45 min recumbent bike Bodyweight exercises Push ups 3 sets of 10 Dips 3 sets of 10 Low squats 3 sets of 10 Wall sits 5 min Too tired to lift ..... Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 6, 2020 Author Share Posted March 6, 2020 I have decided to change my routine a bit. If I wake up early (4:30am) I do fasted cardio. If not, I split the cardio (post breakfast and in the afternoon). Today I did 90 min recumbent bike after breakfast and 5 kilometers treadmill in the afternoon. And also a light arms workout (my shoulder is more painful than ever, it wakes me up at night when I turn). Biceps curls 3 sets of 10 Kickbacks 3 sets of 10 Hammer curls 3 sets of 10 One arm overhead extensions 3 sets of 10 Wrist curls 3 sets of 10 Dips 3 sets of 10 Spider curls 3 sets of 10 Lying overhead extensions 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 9, 2020 Author Share Posted March 9, 2020 Fasted cardio 5 kilometers treadmill Post breakfast Recumbent bike 45 min PM Brisk walk 5 kilometers Legs Lateral walks 3 sets of 10 Side lunges 3 sets of 10 Air squats 3 sets of 10 Standing calves 3 sets of 10 Abductors/adductors 3 sets of 10 Leg curls 3 sets of 10 Leg extensions 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 10, 2020 Author Share Posted March 10, 2020 Fasted cardio 10,8 kilometers treadmill 6% incline Post breakfast 60 min recumbent bike PM 20 min recumbent bike I can't lift my left arm. Tramadol and Diazepam are my friends. Artro CT scan on March 19. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 12, 2020 Author Share Posted March 12, 2020 Fasted cardio 10 kilometers treadmill (10% incline) Post breakfast 60 min recumbent bike PM Isometric workout 4 reps of each exercise below, contracting for 10 seconds in each rep. Bent-over press against wall Prayer pose High plank Self-arm wrestling (each side) Triceps extension against wall Low plank Low squat Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 13, 2020 Author Share Posted March 13, 2020 Those exercises that the PT told me to do hurt so bad that I didn't sleep much (despite Tramadol). Fasted cardio 90 min recumbent bike PM Brisk walk 4 kilometers 40 min recumbent bike Legs Prisoner squats 3 sets of 10 Lateral walks 3 sets of 10 Side lunges 3 sets of 10 Standing calves 3 sets of 10 Abductors 3 sets of 10 Adductors 3 sets of 10 Leg curls 3 sets of 10 Leg extensions 3 sets of 10 Static lunges 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 14, 2020 Author Share Posted March 14, 2020 Again a bad night because of the shoulder pain. Fasted cardio 10 kilometers treadmill (10% incline) Post breakfast 40 min recumbent bike PM Brisk walk 3,5 kilometers 45 min recumbent bike Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 15, 2020 Author Share Posted March 15, 2020 I was already wide awake at 2:30am. I didn't want to take another dose of Tramadol and Diazepam so I hopped on the treadmill and did 6,5 kilometers (10% incline). Post breakfast 60 min recumbent bike PM Brisk walk 3 kilometers Recumbent bike 20 minutes My next physio session is tomorrow at 9:30am and my CT scan on the 17th if they don't cancel it due to the Corona virus. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 16, 2020 Author Share Posted March 16, 2020 Fasted cardio 10 kilometers treadmill (between 8 and 10% incline) Post breakfast 50 min recumbent bike Physio Shockwave therapy PM Isometric workout Bent-over press against wall Prayer pose High plank Self-arm wrestling (each side) Triceps extension against wall Low plank Low squat Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 17, 2020 Author Share Posted March 17, 2020 CT scan cancelled. Next session of shockwave therapy on Thursday. Fasted cardio 10 kilometers treadmill (10% incline) Post breakfast 45 min recumbent bike Bodyweight workout Prisoner squats 3 sets of 10 Push ups 3 sets of 10 Dips 3 sets of 10 Plank 3 minutes Lunges 3 sets of 10 Abs 200 reps PM 4 kilometers brisk walk 30 min recumbent bike Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 18, 2020 Author Share Posted March 18, 2020 I slept only 4 hours (shoulder pain). Fasted cardio 10 kilometers treadmill (between 8 and 10% incline). 11am Recumbent bike 30 min Noon Tramadol and nap 2:30pm Walk 4 kilometers 30 min recumbent bike Belgium is since noon in lockdown. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 19, 2020 Author Share Posted March 19, 2020 Fasted cardio 10 kilometers treadmill (10% incline) Post breakfast Brisk walk 3 kilometers PM Brisk walk 3 kilometers Legs Air squats 3 sets of 10 Lateral walks 3 sets of 10 Static lunges 3 sets of 10 Side lunges 3 sets of 10 Standing calves 3 sets of 10 Abductors/adductors 3 sets of 10 Leg curls 3 sets of 10 Leg extensions 3 sets of 10 20 min recumbent bike Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 20, 2020 Author Share Posted March 20, 2020 Fasted cardio 10 kilometers treadmill (9% incline) Post breakfast 6,5 kilometers treadmill (9% incline) PM Brisk walk 4,5 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted March 21, 2020 Author Share Posted March 21, 2020 Fasted cardio 90 min recumbent bike Post breakfast 45 min recumbent bike PM Bodyweight exercises Low squats 3 sets of 10 Bent over press against wall 4 reps contracting for 10 sec in each rep High plank 3 min Dips 3 sets of 10 Push ups 3 sets of 10 Brisk walk 4,5 kilometers Quote Link to comment Share on other sites More sharing options...
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