millenium girl Posted November 26, 2018 Share Posted November 26, 2018 As you probably know I had major surgery early July (TKR) and rehab was much longer than I thought. I still can't do weighted squats or anything of the kind. I do isolate legs twice a week but work on ROM every day (breaking scar tissue is a pain). Fasted cardio -- 30 min (6 km/h, 15% incline, 356 cals) Today was chest and back day Lat pulldowns (wide grip) 15, 12, 10 - max weight Lat pulldowns (narrow grip) 15, 12, 10 Seated rows 15, 12, 10 Back extensions 20, 15, 12 Chest press (machine) 15, 12, 10 Smith machine (flat) 15, 12, 10 Smith machine (incline) 15, 12, 10 Pec deck 15, 12, 10 Declime press 15, 12, 10 Everything back to back, no rest between sets. 3PM 30 min cardio (6 km/h, 15% incline, 350 cals) 1 Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 26, 2018 Share Posted November 26, 2018 best of luck on your journey MG,will be following along 1 Quote Link to comment Share on other sites More sharing options...
eazy57 Posted November 26, 2018 Share Posted November 26, 2018 In for the follow. Good luck MG... you're a smart girl.. I know you'll get through this and will be squatting in no time! 1 Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 26, 2018 Share Posted November 26, 2018 Yep good luck ill be following also! 1 Quote Link to comment Share on other sites More sharing options...
Guest Posted November 26, 2018 Share Posted November 26, 2018 Will be following MG! Giver hell!!! Quote Link to comment Share on other sites More sharing options...
TOPRAWS Posted November 27, 2018 Share Posted November 27, 2018 Take care MG. 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 27, 2018 Author Share Posted November 27, 2018 Fasted cardio -- 30 min 15% incline! speed between 5.5 (warm up) and 6.2 km/h, 356 calories shoulders/arms seated lateral raises (machine) 15, 12, 12, 10 kettlebell swings 15, 12, 10 frontal raises 15, 12, 10 smith machine presses 15, 12, 10 shrugs 15, 12, 10 upright rows 15, 12, 10 hammer curls 15, 12, 10 wrist curls 15, 12, 10 biceps curls 15, 12, 10 Preacher's curls 30, 20, 15 Triceps pressdowns 15, 12, 10 Triceps reverse 15, 12, 10 Rope 15, 12, 10 Everything back to back Cardio -- 30 min between 5.5 and 6 km/h - 15% incline, 350 cals Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 27, 2018 Share Posted November 27, 2018 fasted cardio,workout,cardio post? impressive 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 27, 2018 Author Share Posted November 27, 2018 3 hours ago, NorthernLifters said: fasted cardio,workout,cardio post? impressive I get up, do fasted cardio. And I do another cardio session around 3pm. I want to burn as many calories as I can and also keep moving because of the knee. After surgery I had to learn walking again. Physio told me to use the treadmill and when I said that I already did he asked me if I was running. I told him that I'm not ready to run yet. One step at a time. After all having a TKR is like a double amputation. Everything has to "work" again. I wish I was the Six Million Dollar Man but I'm not, rehab is long and tough. Quote Link to comment Share on other sites More sharing options...
musclebeauty Posted November 27, 2018 Share Posted November 27, 2018 You go girl i will definitely be following along..... 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 28, 2018 Author Share Posted November 28, 2018 6 am -- 30 min fasted cardio, 350 cals burnt 9 am -- circuit training Chest press, pec deck - 3 sets of 15, 12, 10 reps Seated rows, back extensions - 3 sets of 15, 12, 10 reps Seated lateral raises, seated press (Smith Machine) - 3 sets of 15, 12, 10 reps Biceps curls, hammer curls, wrist curls - 3 sets of 15 reps Triceps pressdowns, triceps dips - 3 sets of 15, 12, 10 reps Leg extensions - low weight, high reps, working on the ROM Leg curls - idem Leg presses - idem 3PM 30 minutes cardio (treadmill), 350 cals burnt Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 28, 2018 Share Posted November 28, 2018 You still go pretty hard there MG. That’s pretty awesome! 1 Quote Link to comment Share on other sites More sharing options...
Frank.Castle Posted November 28, 2018 Share Posted November 28, 2018 Amazing MG keep it up!! Great to see you hit it like this 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 29, 2018 Author Share Posted November 29, 2018 Fasted cardio -- 45 min treadmill, 600 cals shoulders/chest/back seated lateral raises (machine) 15, 12, 10 kettlebell swings 15, 12, 10 frontal raises 15, 12, 10 smith machine presses 15, 12, 10 Chest press 10, 10, 10 Incline press 10, 10, 10 Pec deck 12, 12, 12 Seated rows 15, 12, 10 Lat pulldowns 15, 12, 10 back extensions 20, 15, 12 Everything back to back Cardio -- another session later this afternoon Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 30, 2018 Author Share Posted November 30, 2018 Fasted cardio 3,2 kilometers, 400 cals Arms Biceps curls Hammer curls concentration curls Wrist curls Weighted dips Rope Pushdowns Triceps reverse 3 sets of 20, 15, 12 reps of each everything back to back as usual PM 3.2 kms cardio, 400 cals Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 1, 2018 Author Share Posted December 1, 2018 Saturday Cardio only Fasted cardio 4.2 kms, 500 cals PM cardio 4.2 kms, 500 cals Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 2, 2018 Author Share Posted December 2, 2018 Same as yesterday Cardio only Fasted cardio 4.2 kms, 500 cals PM cardio 4.2 kms, 500 cals Quote Link to comment Share on other sites More sharing options...
TOPRAWS Posted December 3, 2018 Share Posted December 3, 2018 Doing a good job, Keep it up. 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 3, 2018 Author Share Posted December 3, 2018 Fasted cardio 4.2 kms -- 500 cals Chest/Back Smith machine (flat) -- 20, 20, 15 Smith machine (incline) -- 20, 15, 12 Chest press (machine) - 15, 12, 10 Pec Deck -- 12, 12, 12 Cable crossovers -- 12, 12, 12 Seated rows (narrow grip) -- 15, 12, 10 Seated rows (wide grip) -- 15, 12, 10 Back extensions -- 20, 15, 12 3PM 4,2 kms -- 500 cals Quote Link to comment Share on other sites More sharing options...
Frank.Castle Posted December 3, 2018 Share Posted December 3, 2018 Doing great @millenium girl keep up the hard work! I’m happy you decided to do a log 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 4, 2018 Author Share Posted December 4, 2018 Fasted cardio 4.2 kms, 500 cals Shoulders/arms Smith machine presses -- 20, 15, 12, 10 Seated lateral raises -- 15, 12, 12, 10 Shrugs -- 20, 15, 15 Upright rows -- 12, 12, 12 Frontal raises -- 12, 12, 12 Preacher's curls -- 20, 15, 12, 12 Hammer curls -- 12, 12, 12 Wrist curls -- 12, 12, 12 Triceps pressdowns -- 20, 15, 12 Rope -- 12, 12, 12 Reverse -- 20, 15, 12, 10 Weighted dips -- 20, 15, 12 PM cardio 4.2 kms, 500 cals Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 5, 2018 Author Share Posted December 5, 2018 Fasted cardio 5,2 kms -- 600 cals Chest/back Chest press (machine) -- 20, 15, 15, 15 Smith machine press -- 20, 15, 15 Smith machine decline -- 20, 15, 15 Pec deck -- 15, 15, 12, 12 Lat pulldowns to the front -- 15, 12, 12 Seated rows close grip -- 15, 12, 10 Seated rows wide grip -- 15, 12, 10 Back extensions -- 20, 20, 15 Bodyweight squats -- 4 sets of 20 Seated leg curls -- idem Seated leg extensions -- idem PM cardio 4,2 kms -- 500 cals Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 7, 2018 Author Share Posted December 7, 2018 Yesterday was cardio only day Fasted cardio 6,2 kms -- 702 cals PM cardio 2,8 kms -- 318 cals (7 km/h, 15% incline) Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 7, 2018 Author Share Posted December 7, 2018 Fasted cardio 4,2 kms -- 500 cals Shoulders/arms Seated lateral raises -- 20, 15, 15, 15 Smith machine presses -- 20, 15, 15 Frontal raises -- 15, 15, 15 Upright rows -- 15, 15, 15 Shrugs -- 20, 20, 20 Hammer curls -- 15, 15, 15 Wrist curls -- 15, 15, 15 Preacher's curls -- 20, 20, 20 Triceps pressdowns -- 20, 15, 12 Rope -- 20, 15, 12 Reverse - 20, 15, 12 Weighted dips -- 15, 15, 15 PM cardio 4,2 kms -- 500 cals Knee is angry. No gym or cardio until Monday. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 10, 2018 Author Share Posted December 10, 2018 Fasted cardio 4.4 kms, 505 cals Chest Smith machine press -- warm up set (20), 15, 15 Smith machine close grip press -- warm up set (20), 15, 15 Pec deck -- warm up set (20), 15, 15 Chest press (machine) -- warm up set (20), 15, 15 Shoulders Military press -- warm up set (20), 15, 15 Upright rows -- warm up set (20), 15, 15 Shrugs -- warm up set (20), 15, 15 Triceps push downs -- warm up set (20), 15, 15 Rope -- warm up set (20), 15, 15 Reverse -- warm up set (20), 15, 15 Weighted dips -- warm up set (20), 20, 20 PM cardio 4.4 kms, 505 cals Quote Link to comment Share on other sites More sharing options...
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