Jump to content

MG's rehab log


millenium girl
 Share

Recommended Posts

Fasted cardio
5,3 kms -- 600 cals

Pull workout

Back
Lat pulldowns to the front wide grip 
Warm up set 20 reps, 15, 15

Seated rows 
Warm up set 20 reps, 15, 15

Lat pulldowns to the front narrow grip
Warm up set 20 reps, 15, 15

Weighted Back extensions
Warm up set 20 reps, 20, 20

Biceps
Preacher's curls
Warm up set 30 reps, 20, 20

Hammer curls
Warm up set 20 reps, 15, 15

Wrist curls
Warm up set 20 reps, 15, 15

PM cardio
3,6 kms -- 410 cals
Link to comment
Share on other sites

On December 12, 2018 at 4:27 PM, eazy57 said:

What's your diet like these days?

Vegan as usual.

Fasted cardio
7.1 kms, 800 cals (I hadn't had anything since 5:30pm yesterday -- a protein shake -- because I had a procedure under light sedation this morning. I wasn't even allowed to drink water)

Push workout 

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15
Seated laterals raises, warm up set (20), 15, 15

Triceps
Triceps push downs -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

Chest
Smith machine chest press (flat) -- 20, 15, 15
Smith machine incline -- 20, 15, 15
Pec deck -- 20, 15, 15

 

Link to comment
Share on other sites

Fasted cardio

4.2 kms -- 510 cals

Pull workout 

Back
Seated rows (wide grip)
20, 15, 15
Lat pulldowns 
20, 15, 15
Seated rows (narrow grip)
20, 15, 15
Weighted back extensions 
20, 20, 20

Biceps curls
20, 15, 15
Hammer curls
20, 15, 15
Preachers curls
30, 20, 20, 15
Wrist curls
20, 15, 15

Since I can't hit the gym tomorrow to do legs I did them today

Squats 
20, 10, 10 (pain)

Leg extensions 
20, 10, 10

Leg curls
20, 15, 15

Leg presses 
20, 15, 15

Knee is sore and swollen. I blame the cardio and the bad weather and tendinosis. I will rest until Monday.

Link to comment
Share on other sites

Fasted cardio
7 kms, 800 cals 

Push workout 

Shoulders
Frontal raises -- 20, 15, 15
Upright rows -- 20, 15, 15
Shrugs -- 20, 15, 15
Seated laterals raises -- 20, 15, 15

Triceps
Rope -- 20, 15, 15
Triceps push downs -- 20, 15, 15
Reverse -- 20, 15, 15
Weighted dips -- 20, 20, 20

Chest
Smith machine press (incline) -- 20, 15, 15
Smith machine (flat) -- 20, 15, 15
Pec deck -- 20, 15, 15
Link to comment
Share on other sites

Fasted cardio
7 kms -- 800 cals

Pull workout

Back
Lat pulldowns to the front wide grip 20, 15, 15
Seated rows wide grip 20, 15, 15

Lat pulldowns to the front narrow grip 20, 15, 15

Seated rows narrow grip 20, 15, 15

Weighted back extensions 20, 20, 20

Biceps

Curls 20, 20, 20

Hammer curls 20, 15, 15

Preacher's curls 20, 20, 20

Wrist curls 20, 15, 15


 

Link to comment
Share on other sites

Fasted cardio
7 kms -- 800 cals

Back
Lat pulldowns to the front wide grip 20, 15, 15
Seated rows wide grip 20, 15, 15
Lat pulldowns to the front narrow grip 20, 15, 15
Seated rows narrow grip 20, 15, 15
Weighted back extensions 20, 20, 20

Biceps

Curls 20, 20, 20
Hammer curls 20, 15, 15
Preacher's curls 30, 20, 20
Wrist curls 20, 15, 15
 
Everything in supersets to spice things up.
 
Link to comment
Share on other sites

  • 1 month later...

45 min arm bicycle (minimum resistance)

When I told the manager of the gym that he wouldn't see me for a month and why, he asked me "why don't you work out the next 3 days and then take a break?". He had a point and I did shoulders, back and triceps.

Military press -- 15, 15, 15
Frontal raises -- 15, 15, 15
Seated laterals -- 15, 15, 15
Shrugs -- 20, 20, 20

Seated rows (narrow) -- 15, 15, 15
Seated rows (wide) -- 15, 15, 15
Lat pulls (4 different grips) -- 3 sets of 15 of each
Weighted back extensions -- 20, 20, 20

Press downs -- 15, 15, 15
Reverse -- 15, 15, 15
Rope -- 15, 15, 15
Weighted dips -- 20, 20, 20

Link to comment
Share on other sites

  • 4 months later...

I stopped posting my log here but I didn't stop working out.

AM
Fasted cardio 
9,5 kilometers walk

PM
Work 
Patrol
15 kilometers 

Chest
Push ups 20, 20, 20, 20
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Link to comment
Share on other sites

Fasted cardio 
10,4 kilometers 

Arms

Standing alternate biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 15, 15, 15
One arm overhead extensions 15, 15, 15
Spider curls 15, 15, 15
Wrist curls 20, 20, 20
Dips 25, 25, 25, 25
Seated curls 15, 15, 15
Skull crushers 15, 15, 15

PM
Walk 5 kilometers 

Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it.

Link to comment
Share on other sites

I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers.

Work
9 kilometers (killed my lower back)

PM
Shoulders 

Kettlebell swings 15, 15, 15
Dumbbell presses 15, 15, 15
Reverse flyes 15, 15, 15
Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Shrugs 15, 15, 15
 
Link to comment
Share on other sites

Before breakfast 
Chest

Flyes 15, 15, 15
Chest press neutral grip 15, 15, 15
Pullovers 15, 15, 15
Chest press close grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Work
20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins.
Link to comment
Share on other sites



Fasted cardio 
14,8 kilometers 

PM
Biceps/triceps 

Incline biceps curls 15, 15, 15
One arm concentration curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 20, 20, 20
Standing alternate biceps curls 15, 15, 15

Dips 20, 20, 20, 20
One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Bent over one arm triceps extensions 15, 15, 15

Link to comment
Share on other sites

Fasted cardio (4:30 am)
7 kilometers 

Work 
(Nursing)

7,2 kilometers 

PM
Shoulders 

Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Seated presses 15, 15, 15
One arm lateral raises 15, 15, 15
Upright rows 15, 15, 15
Shrugs 20, 20, 20

Abs
250 reps

We're not used to temperatures of 39 degrees Celsius (and a high humidity). The hospital allowed us to wear a t-shirt of the clinic, we got plenty of water, fruit and an ice cream.

Link to comment
Share on other sites



Light fasted cardio 
3.10 miles treadmill 

Chest

Push ups 20, 20, 20
Decline press 15, 15, 15
Incline press 15, 15, 15
Decline press neutral grip 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15

Light breakfast 
Apple, soy yogurt with superfoods 

Work
Patrol
11.40 miles

Link to comment
Share on other sites

 
The weather has been really hot and humid here the last few weeks and I only got 5 hours sleep every night. I'm super tired.

Fasted cardio 
Walk
6.46 mi

Arms

Standing biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 20, 20, 20
Dips 20, 20, 20
One arm concentration curls 15, 15, 15
Lying triceps extensions 15, 15, 15
Seated curls 15, 15, 15
Wrist curls 20, 20, 20

PM
Walk
4 mi
Link to comment
Share on other sites

 

 

Better but tired. I have lost weight too (as you can see I do quite a lot of cardio). I still try to follow a low carb diet. I have a bad gastritis and take Ranitidine (150mg twice a day).

Thursday August 1st
Fasted cardio 
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg 
Calves 20, 20, 20

PM
Walk 3 mi

Back 
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.

 

 

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share

×
×
  • Create New...

Important Information

Guidelines