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MG's rehab log


millenium girl
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Fasted cardio 
10,10 kilometers treadmill 

Patrol
3,32 kilometers 

Post breakfast 
7,02 kilometers treadmill 

PM
Legs

Squats 3 sets of 12
Lateral walks 3 sets of 12
Side lunges 3 sets of 12
Standing leg curls 3 sets of 12
Leg extensions 3 sets of 12
Standing calves 3 sets of 12
Abductors/adductors 3 sets of 12
Static lunges 3 sets of 12

Short walk
2,20 kilometers

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Tramadol Retard interferes with my sleep. I slept only 5 hours last night.

Fasted cardio
10,2 kilometers treadmill

1st (cat) patrol
3,74 kilometers

Post breakfast
Indoor cycling
90 minutes

PM
Second (cat) patrol
3,55 kilometers

I'll have another physiotherapy session tomorrow because I still can't lift my arm.
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Fasted cardio 
10,02 kilometers treadmill 

Patrol #1
3,05 kilometers 

Post breakfast 
Brisk walk (hilly)
5,10 kilometers 

Short walk (posting flyers)
3,64 kilometers 

Legs

Air squats 3 sets of 10
Side lunges 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 10
Leg extensions 3 sets of 10
Standing leg curls 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10

Abs
200 reps

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Fasted cardio 
6,02 kilometers treadmill 

Patrol #1
4,36 kilometers 

Post breakfast 
Indoor cycling 
45 minutes 

Biceps (under the physiotherapist's supervision)

Alternate biceps curls 3 sets of 10 (no pain)
Hammer curls 3 sets of 10 (no pain)
Wrist curls 3 sets of 10 (no pain)
Concentration curls 1 set of 10 (pain!)

The PT wanted me to do shoulders but even with 2 kg dumbbells the pain was so bad that he told me to stop and use half a kilo dumbbells....,

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Fasted cardio 
8,35 kilometers treadmill 

Patrol #1
3,15 kilometers 

Post breakfast 
Brisk walk
5,29 kilometers 

PM
Patrol #2
3,53 kilometers 

Isometric exercises 

Wall sits 3 minutes 
Low plank 3 minutes 
Bent over press against wall
Triceps extensions against wall
Prayer pose
Self arm wrestling 

I feel fat. I have been overindulging in carbs (bread, crackers and Oreos). I also have to eat less dairy because it makes me soft and I hate it frown.gif
 
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I had another shockwave therapy session (the 5th one). I'm in less pain during the day but nights are awful. 

I will ask my PT if he has bands that I could use.

Fasted cardio 
10,03 kilometers treadmill 

Patrol #1
2,04 kilometers 

Post breakfast 
5,15 kilometers 

PM
Patrol #2
Brisk walk 
6,01 kilometers
 
 
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When I woke up this morning my left shin was a bit swollen and painful. I thought that it was just stiffness that would go away after a good warm up.

Fasted cardio 
10,01 kilometers treadmill 

Post breakfast 
45 min indoor cycling (boring)

PM
5,65 kilometers 

Pain was so bad that I had to stop. My left shin was swollen, warm and red. I took pics and sent them to the doctor. He thinks it's either a tendonitis or erysipelas. Right now I don't have a fever and the redness isn't too bad. He told me to walk less, take an anti-inflammatory and ice my leg 3 times a day during 15 minutes. Should things get worse I have to call him again and he will put me on antibiotics.
I hope it's a tendonitis and not a shin stress fracture like the one I had in the 80's.
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I hope I won't need surgery. I want to keep on training.

Fasted cardio 
5 kilometers treadmill 
60 min recumbent bike 

Post breakfast 
4,02 kilometers 

PM
Isometric exercises 

High plank 
Low plank
Squats 
Abs (200 reps)
Push ups
Dips
Self arm wrestling 
Triceps extensions against wall

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Fasted cardio 
1:40h recumbent bike

First patrol 
3,56 kilometers 

Post breakfast 

Second patrol
2,58 kilometers 

60 min recumbent bike 

PM

Biceps
Alternate biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Incline alternate biceps curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10
Spider curls 3 sets of 10

No pain at all.
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Fasted cardio 
5,52 kilometers treadmill 

Post breakfast 
3,02 kilometers walk

PM
Indoor cycling 
7 kilometers 

Light workout 

Push ups 2 sets of 10 (pain)
Dips 2 sets of 10
Kickbacks 3 sets of 10
Alternate biceps curls 3 sets of 10
Hammer curls 2 sets of 10
Prone rows 2 sets of 10
Db squats 3 sets of 10
Shrugs 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10

I have another appointment with the physiotherapist tomorrow and will do a shoulder workout there under supervision.
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